Programming note: On Dec 23rd, one of our own, Kimberly Roberts, passed away.  We will do a WOD in her honor this Tuesday.

Also, there will be no WOD scheduled for Monday in honor of Dr. Marin Luther King Day.

Warmup:

8 Box Step Ups

10 Pushup2downward dog

:15 dead hang on pull up bar

:15 scap pull up hold

6 Box jumps

5 in-place inchworms

5 kip swings

5 pull ups

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

5X5

Increase weight ea set

Compare to 11Nov2022

Video courtesy of Catalyst Athletics.

We finish off our re-test for this strength cycle with Push Jerk.  When hitting these, don’t let the shoulders round forward as the bar come back down and you descend into the dip for the next rep.  Keep the chest up, and shoulders back!

WOD:

32-20-12*:

Pull Ups

Box Jumps (24″/20″)

*Set of 5 Wall Walks after every round of Box Jumps

15 Min Time Cap

Video courtesy of Misfit Athletics.

Finish off your week with a nice little couplet of Pull ups and box jumps….but WAIT!!…now we are throwing in some wall walks, just to give your shoulders a little extra love for the day!  Hit them good and efficiently!!

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows (Elite – Chest2Bar Pull Ups)

Box height -> 20/14 (Elite – 30/24)

Wall Walks -> Wall Walk to lower height -> wall walk with feet or knees on box (Elite – 50’ Handstand Walk)

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Downward Dog pose – 1 Min

Warmup:

500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 Russian Swings

10 Squat2Stands

10 Iron Crosses

10 Scorpions

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts

S/S/S:

Banded Deadlift

5X5

Increase weight ea set

Compare to 17Nov2022

Video courtesy of Rogue Fitness.

Re-test week continues with our re-test of our Banded Deadlift 5X5.  Just like with the Front Squats, if you hit these every week we had them, you should be able to go heavier per round compared to week 1 (17Nov).  Make sure the core stays engaged the whole time, and do NOT let the downward motion go too quick.

WOD:

3 Rounds For Time:

400M Run

40 Wall Balls (20/14)

20 Russian KB Swings (70/55)

Look to keep a consistent pace through your un, maybe break the wall balls into 3 or 4 manageable chunks (with very little rest between chunks) and keep that posterior chain firing while hitting the Russian KB Swings.

Scaling Options:

Run -> 500M Row

Med Ball weight -> 14/10 -> as needed

KB weight -> 55/35 -> as needed (Elite 70/55 American KB Swing)

Cool Down:

Iron Cross – 1 Min per side

Saddle Pose on med ball – 2 Min

Video courtesy of CrossFit Signum

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch barbell w/u: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk barbell w/u (do before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a  1RM Snatch

20 Min to establish a  1RM Clean & Jerk

Compare to 3Nov2022

Today is the day to see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  For a little motivation (courtesy of Frankie Chavez)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

10 Cal Row

10 Bow2Bends

10 Alt Toe Touch

10 Hollow Rocks

10 Squat2Stands

10 Iron Cross

10 Pushup to Downward Dog

10 Huggers

8 Single-arm ring rows per side

5 pike push-ups off the floor

WOD:

For Time:

60 Ab-mat Sit-Ups

50/40 Cal Row

40 Pike Push Ups off a box

30 Supine Ring Rows

50 Ab-mat Sit-Ups

40/30 Cal Row

30 Pike Push Ups off a box

20 Supine Ring Rows

40 Ab-mat Sit-Ups

30/20 Cal Row

20 Pike Push Ups off a box

10 Supine Ring Rows

Video courtesy of Train FTW.

Where Monday found us constantly going higher in reps on our movements, today sees us using 4 movements, but descending in reps every time we hit them. The idea here is to pick up speed as the rep counts get lower.  You come out too quick in the first big number sets, you may wear yourself out too quickly.  

Scaling Options:

Sit Ups -> feet anchored (Elite GHD Sit Ups)

Pike Push Ups on box -> Pike Push Ups off the floor (Elite – HSPUs)

Supine Rings Rows -> Ring Rows (Elite – Pull Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Re-test week!!! 

Warmup:

Grab a light KB

200M jog

5 Single leg KB RDLs per side

5 KB bent over rows per side

10 Spider-Man lunges

10 Squat2Stands

5 one-arm KB front Squat

5 one-arm KB 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

5X5

Increase weight ea set

Compare to 7Nov2022

Video courtesy of Catalyst Athletics.

Re-test week is here!!  Time to see if the last 9 or so weeks of work have paid off.  We beginning with our 5X5 on Front Squat.  The goal is to go heavier per set than you did on 7Nov.  If you hit these each time we did them, I’m willing to bet you’ll be able to handle even heavier loads.  Start the week of right!!

WOD:

15 Min AMRAP:

2-4-6-8-10-12…etc.…

Dual KB Thrusters (55/35)

Alternating KB Renegade Row (55/35)

Score = Total Reps

Videos courtesy of ShapeFit and Onnit, respectively.  Quick demos for the Dual KB Thruster and Alternating KB Renegade Rows.

Today’s WOD will take us on an ascending ladder with these two dual-KB movements.  In each, keeping the core tight will be needed to do these without opening yourself up to injury.  Move smooth and steady through these rather than going too fast and getting jerky

Scaling Options:

KB weight (Elite: 70/55) -> 35/25 -> as needed

Cool Down:

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Couch Stretch – 2 Min per side

Sorry for the late announcement, but the AZ CrossFit community lost one of our own last week when CrossFit Flex member, and supporter of Joint Strike CrossFit, Ashley Morones Rivas and her unborn child passed away.

Ashley embodied what all CrossFitters should aspire to be: full of life, ready for any challenge, and ready to help any and all members at any time.  CrossFit Flex will have a special memorial WOD in Ashley’s honor and raise money for her family in this hard time for them.  If you are able to make it to CrossFit Flex this Sunday starting at 10AM, please come out.  Donations are not required, but graciously appreciated.  If you are not able to make it but would like to donate, you can through PayPal at stephinflight@gmail.com

Warmup:

3 Rounds:

1 Min Echo bike

8 Spider-Man lunge w/twist

6 Iron Cross per side

100M run

Then…

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

Warmup:

10 Box Step ups

8 In-Place lunges

:30 dead hang on rig

8 Box step overs

6 Light plate lunges

4 Rope walks

4 light DB box step overs

4 OH plate walking lunge

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.

Scaling Options:

DB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> as needed

Rope climbs – 2 Rope Walks per 1 Rope Climb

Video courtesy of CrossFit HQ

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder stretch on box – 2 min

Warmup:

200M run w/Med Ball

10 Med Ball Squats

8 MB push press to target

6 Wall Ball Shots

10 PVC pass thrus

10 PVC around-the-worlds

10 PVC Overhead Squats

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

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side