Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
800M Run Buy-In
then..
4 Rounds:
30/24 Cal Echo Bike
15/12 Cal Ski Erg
then..
1000M Row Cash-Out
Video courtesy of Train FTW.
Total Cardio Day!!! Going in, know this one is NOT a sprint. Lots of work to do, so don’t come out of the gates on fire. Use the run to loosen everything up so you are moving well into the Echo Bike and Ski Erg.
Scaling Options:
Run -> 1000M Row or 200 Double Unders
If no Ski Erg available -> Banded Ski Erg – 2 pulls= 1 Cal
Video courtesy of Vintage CrossFit
Cool Down:
Roll out lats – 15 passes per side
Roll out quads and hamstrings – 10 passes per body part
4 Toe2Rope – See video below, courtesy of Ben Bergeron
S/S/S:
Spend 10 Min working Rope Climb Skills
Video courtesy of CrossFit HQ.
Just want to take the beginning of class getting folks comfortable on the rope for rope climbs. As shown in the video, a good foot technique to practice is the J-Hook
WOD:
18 Min AMRAP:
10 Single DB Box Step Overs (50/35)
50′ Plate OH Walking Lunge (45/25)
2 Rope Climbs
Videos courtesy of ZOAR Fitness and Train FTW, respectively. Some good examples of the DB box step over and OH plate Walking Lunge.
Today we are looking to add in some not-often-worked skills. On the Single DB box step overs, how you hold the DB is up to you. Either on the shoulder or in the suitcase position, whatever works best for you. For the OH walking lunge, adding the plate will make you really focus on that locked out arm position. And, as we practiced earlier, time to get some rope climbs in! If all the ropes are being used, once you come off the rope, let the next person go as you rest before your next ascent.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations. Move hands out to Snatch grip and perform 5 reps of: Behind the Neck Push Press, OHS, Snatch Drop, Heaving Snatch Balance
S/S/S:
Every 2 Min for 12 Min:
2 Reps of
Snatch Balance + OHS
Start at 60% of Snatch 1RM and build by feel
Video courtesy of Train FTW.
To start today off, we want to get a little overhead squat position work in. So for a total of 6 sets you will perform two reps of a Snatch Balance and an Overhead Squat. You can either take the bar out of the rig or pick it up off the ground and put it on your shoulders, up to you. Our focus in the Snatch Balance will be a QUICK drop underneath along with a solid punch to get us very stable at the bottom receive position. Once you stand up with the bar, continue to one more OHS. After that OHS, bring the bar back to the shoulders, and hit the rep again. Your starting work weight will be roughly 60% of your Snatch 1RM. You can either stay at the same weight or build in weight as you feel comfortable. The goal is to have us ready to catch some good next week in our re-test week.
WOD:
15-12-9-6-3:
Wall Balls (20/14)
Power Cleans (115/80)
*25 Unbroken Double Unders After Each Round
15 Min Cap
*If you trip up during the 20, start back at zero
Video courtesy of Kristi Eramo O’Connell. Some good tips on consistent Double Unders.
Today, the wall balls and Power Cleans are pretty self-explanatory. But, wanted to clarify on the Double Unders. Each set of dubs HAS to be unbroken. Meaning, if you trip up before you hit 25, you start that set of dubs again, but back at zero. So, we are looking for steady, consistent reps.
Scaling Options:
MB weight -> 14/10 -> as needed
Bar weight -> 95/65 -> as needed
Dubs -> 15 unbroken Dubs -> 50 unbroken Single Unders
On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows
WOD:
5 Rounds:
23 Push Ups
23 Pull Ups
23 Ab Mat Sit Ups
23 Air Squats
* 200M run after every round of Air Squats
35 Min Time Cap
Video courtesy of CrossFit HQ. Some good pull up efficiency tips.
Welcome to 2023! So, today’s WOD is 5 round of 4 movements (5X4 = 20) with 23 reps per movement (see how we worked in 2023?!…get it?…no, just me…cool…). With some of the movements, unbroken reps should not kill you, but if some movements are a little more outside of your wheel house, look to break up the reps into manageable chunks, so you don’t hit a fatigue point
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Pic courtesy of iStock. No WOD today as it is an AETC Family Day. Also, the gym will be closed Monday for the Federally observed day off for New Year. See you guys on Tuesday ready to kick some butt!!!
On the Rig: On the rig, perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster. Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin
Pic courtesy of Etsy. Today will be the last WOD for 2022, so make it a good one!!!
WOD:
“Happy New Year WOD”
For Time:
(Jan) 31 Push Press (95/65)
(Feb) 28 Pull-ups
(Mar) 31 Snatches (95/65)
(Apr) 30 Ab-Mat Sit-ups
(May) 31 Toes-to-bars
(Jun) 30 Hand-Rel Push-ups
(Jul) 31 Box Jumps (24″/20″)
(Aug) 31 Back Squats (95/65)
(Sep) 30 Double Unders
(Oct) 31 Thrusters (95/65)
(Nov) 30 Walking Lunges
(Dec) 31 Burpees
Row, 365M (or run 300M)
With today’s WOD, you’ll do one rep per day of the year (365 total). The movements have been broken up to represent each month. Happy New Year!!! Compare results with last year!
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows
Sit ups -> feet anchored
Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee -> Laying Toe2Bar -> V-Ups
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
S/S/S:
Banded Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness.
Final time hitting our banded deadlifts before we re-test our 5X5. Today, looking to build up t a heavy single. Nothing overly crazy, just a start with a heavy set of 5, move up a little in the weight, and hit a set of 4, move up, hit a set of 3, move up, hit a heavy double, then move up a little more and finish with a heavy single for the day.
WOD:
12 Min AMRAP:
20-sec Hanging L-Sit Hold
15 Dual DB Burpee to Deadlift (50/35)
10 Handstand Push Ups
Videos courtesy of CrossFit HQ and Train FTW, respectively. Quick demos for the HAnging L-Sit Hold and the Dual DB Burpee Deadlifts.
Earlier we put a good stress on our posterior chain. We’re going to compliment that and also put some focus on the mid-line as well. In the Hanging L-Sit hold, we need to focus on keeping a good hollow position on our core and really fire those legs to stay stable. The Dual DB Burpee Deadlift is surprisingly taxing on both the posterior chain and your lungs. Sprinting through those reps wouldn’t benefit you that much in this AMRAP. Stay steady throughout.
Scaling Options:
L-Hang -> Hanging Knee Tuck Hold
Video courtesy of Power Monkey Fitness
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneel DB Press
Cool Down:
Iron Cross – 1 Min per side
Tabata Roll out – 20 sec per body part, 10 sec rest between body parts
PROGRAMMING NOTE: There will be no workout on Friday, 30Dec as it will be an AETC Family Day.
Warmup:
200M run
8 Box Step ups
10 Kickers per leg
10 Squat2Stands
200M run
5 Box jumps
10 Thread the Needles
10 Huggers
30-sec kneeling wrist stretch
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
High Hang Clean + Clean
4@70%
4@75%
3@80%
+1 Split Jerk at the end of ea set.
Sets start every 4 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Final time hitting our Clean Complex prior to our Oly Total re-test on 11Jan. Today, the %s go up, but this just means you need to concentrate on mechanics of the clean. Use your hips to move the weight and be aggressive in both getting the elbows in front of the bar fast and dropping under the bar.
WOD:
For Time:
10 Box Jump Overs (24″/20)”
12 Hang Power Cleans (115/80)
15 Box Jump Overs
12 Hang Power Cleans
20 Box Jump Overs
12 Hang Power Cleans
25 Box Jump Overs
12 Hang Power Cleans
30 Box Jump Overs
12 Hang Power Cleans
*14 Min Time Cap
Video courtesy of CrossFit Inguz.
Looking to get on the box and off the box fast and smooth today. With the reps on the box jump overs increasing each time, don’t try to sprint, but rather keep a consistent, smooth pace. With the hang PCs staying the same reps every time, you come to them, look to attack these quick! Should be either unbroken or have to break those up once.
Joint Strike CrossFit 