On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows
WOD:
20 Rounds For Time:
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Air Squats
40 Min Time Cap
So, if you ever thought “What would the benchmark WOD, “Angie” look like if I divided it by 20?”, well, today you get your answer. Instead of going 100 pull ups, right to 100 push-ups, right to 100 sit ups, and finally 100 air squats, today we segment them out. The goal of this is to delay the onset of fatigue as the short reps counts per round will allow you to finish e reps, let that area of the body rest as you hit a different move, etc.…
Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third go at Push Jerk this cycle. With the drop down to 3 reps per set, we should see an increase in weight used as compared to the 3X5 week. Stay tight in the initial dip and get one hell of a PUNCH as you extend the hips before a quick drop under the bar.
WOD:
EMOM 16:
Odd Min – 8 Hang Power Cleans
Even Min – 10 Dual DB Box Step Overs (24/20)
-Choose weight for both movements that is challenging but you can go unbroken with
Video courtesy of Misfit Athletics. Some good options for the DB box step overs.
The goal should be no more than about 30 seconds of work each minute. That said, keep the movements precise and not sloppy.
Scaling Options:
Hang Power Cleans -> Dual DB hang Power Clean
DB Step overs -> Single DB step over -> no DB step overs
Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Hang Snatch + Snatch
4@65%
4@70%
3@75%
Sets start every 4 min
% Based off 3Nov1RM
Video courtesy of Train FTW.
Third time hitting our Snatch complex this cycle. %s stay the same, but the reps increase each set, so the time for each set goes up to 4 min each. While you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch.
WOD:
12 Min AMRAP:
Reps/Cals 3-6-9-12…-etc
Shoulder to OH (115/80)
Toes 2 Bar
Row (Cals)
Video courtesy of Breazeal Gymnastics. This ascending ladder AMRAP will initially tax your shoulders. You may think the row would be a good time to recover, but if you do that, you’ll eat up a ton of time off the clock. Aim to keep your rest in the short transitions between movements.
Scaling Options:
Bar weight -> 95/65 -> as needed
T2B -> Alt Single Leg Toe2Bar -> Kipping Knee raise -> Strict Hanging Knee Raise -> Laying Toe2Bar -> V-Ups
Video courtesy of OPEX Fitness. Each round will feel like a mini-chipper. That said, grind through the rounds. There is no real sprint option. This is one where you just bite down and keep going!
Scaling Options:
HSPUs -> Pike Push ups off a box -> pike push up off floor -> High kneeling DB shoulder press
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: ¼ Front Squat, ½ Front Squat, Front Squat
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Part three of our Front Squat cycle. Today, we drop the reps to 3 per set, so aim to go heavier per set than both the 5X5 week and the 3X5 week. Make sure the core stays tight during the reps. This will help keep you from tipping forward.
WOD:
21-18-15-12:
Echo Bike Cals
*200M Run after each round
15 Min time cap
Really aim to attack each round on the bike and use the 200M run as a mini recovery (shake out those legs!).
On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, knee2elbows or higher knee raise, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows
WOD:
4 Rounds For Time:
50 Air Squats
40 Hand-release Push ups
30 Knee2Elbows
20 Burpees
10 Pull ups
*35 Min Time Cap
Video courtesy of WODStar.
Yep, today’s WOD has Knee2Elbows instead of Toe2Bars. Don’t get it twisted, this isn’t going to be easy. In fact, lots of people find the Knee2Elbow more difficult than the Toe2Bar due to the needed flexibility to have the knees make contact with the elbows. Keep a good kip swing and hollow your core out, and you’ll get this! With today’s WOD being all bodyweight stuff, know when to break in a movement. We have a tendency to try to do such big sets on movements like these that we hit fatigue. By hitting fatigue on any of these movements will result in you taking longer breaks to recover. Rather, take off manageable chunks to allow you to recover a little quicker.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
S/S/S:
Banded Deadlift
3X5
Increase weight ea set
Video courtesy of Rogue Fitness.
This week, we continue our overload principal work with our 2nd go on banded deadlifts. The goal by the end of the cycle improve strength in your normal sticking points in the deadlift (mainly locking out). With working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week.
WOD:
In 4 Min, complete:
400M Run
Max reps – Russian KB Swings (70/55)
*Rest one min
Repeat for 3 sets
Score = Total Russian KB Swings
Video courtesy of CrossFit HQ.
With a 400M run buy-in at the beginning of each AMRAP, we’re looking to see how many good quality Russian KB Swings we can hit under fatigue. That said, I’m not expecting you to go unbroken from when you pick up the KB to the end of the 4 min (but I can’t stop you if you do). Seeing as how there are 3 total rounds, you want to make sure you have grip left for the last round. I’d suggest getting a good number of reps in, but stop prior to hitting full fatigue, put the KB down, shake out he arms, pick it up again, and do the same thing. Repeat that process until time runs out.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar, and in Snatch grip, perform 3 reps of: dip/shrug. Dip/shrug/high elbows, high hang muscle snatch, behind the neck push jerk, hang power snatch, power snatch from mid-shin
WOD:
For Time:
100 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches (95/65)
80 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
60 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
40 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
20 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
Video courtesy of ABMAT. Ever wonder why we use the Ab Mats? Check this out.
Bit of a chipper today with the double unders, and a consistent rep count on the sit ups and power snatches. Try to only break the snatches up once per round. Aim to finish in under 30 min.
On Rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows
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
3@65%
3@70%
2@75%
+1 Split Jerk at the end of ea set.
Sets start every 3 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Second go of our clean complex for the cycle. Again, one rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). %s go up, so keep a solid grip on the bar! Also, since you are only hitting one jerk per set, make that rep count. Get some good explosion coming up, and then a quick punch under the bar to stick the landing.
WOD:
15 Min AMRAP:
20/14 Cal Bike
15 Chest-to-bar Pull Ups
10 Burpee to 6″ target
Video courtesy of CrossFit HQ.
Classic CrossFit, grunt work-style workout for us today. What I mean by that is, with this AMRAP, you can take the foot off the gas and just move through at a pace that doesn’t really get too high of numbers. Sure, you’ll work for the full 15 minutes, but won’t get a lot out of it. Or, you can grit down and try to push the pace, try to get more unbroken reps in each movement and try to NOT take long rests between movements. Sled dogs never think “well, I could run slower”. They just want to pull until the pulling is done. Be a sled dog.
Scaling Options:
No Bike -> Row 25/18 Cals
C2B Pull ups -> Chin-above pull ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 