Pic courtesy of BlankCalendarPages.com. With today being Presidents Day, wanted a WOD we could do either at the Combat PT Tent (if open) or at the track
Warmup:
400M Jog
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
10 Cobra to Down Dog
5 Cobra to Hip Snap
On Pull up bar: Perform 5 reps of: Scap Pull up, kip swings, kipping knee raise,
WOD:
4 Rounds:
Run 800m
30 Burpees
30 Toe2Bar
Keep the run and burpees at a steady pace, and go for manageable chunks on the Toe2Bars
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
3 Rounds for Quality:
50′ Dual KB OH Walk
50′ Dual KB Front Rack Walks
100′ Dual KB Farmers Walk
Goal is to complete each round unbroken. Rest as needed between Rounds.
Videos courtesy of BoxLife Magazine, Functional Bodybuilding, and Train FTW, respectively. Quick demos of the three movements involved in this piece. Today’s skill/strength piece is more to help focus on core engagement in movements. Throughout the overhead walks, front rack walks, and farmers walk, tighten down the stomach and make the steps smooth. Remember, this is for quality, not time, so the weight is up to you. Should be something you can control, but not fail on.
WOD:
36-25-14:
Russian KB Swings (70/53)
*Complete 50′ DB OH Walking Lunge (50/35) after each round of KB Swings
Switch arms at 25′
Time cap: 12 Min
Videos courtesy of Functional Bodybuilding. Demos for the Russian KB Swing and the Single Arm DB OH walking lunge. Continuing with our core-engagement focus today, in the WOD, you’ll need the same mindset. Brace the core during the Russian swings to prevent injury to your low back. When you git the OH walking lunge, tight core will be paramount in successfully getting through the distance.
10 Samson Stretch – see video below, courtesy of CrossFit 310
2X30-sec kneeling wrist stretch – see video below, courtesy of Train FTW
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs. Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean
S/S/S:
Hang Squat Clean
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Third run of Hang Squat Cleans in this cycle. Continue to aggressively pull yourself under the bar and keep a tight receive position at the bottom of the squat. %s stay the same as last time, but reps increase. So, each round goes up to 4 minutes.
WOD:
EMOM 12:
Min 1 – 10/8 Cal Bike
Min 2 – 50 Double Unders
Min 3 – 100M Run
Min 4 – 8/6 Cal Ski Erg
Today’s EMOM is more about efficiency in the movements rather than making you run out of breath. Each section of work should take 45 seconds or less to finish
Scaling Options:
Double Unders -> Scale number of dubs to finish in 45 sec -> 100 single unders -> Scale number of dubs to finish in 45 sec
Video courtesy of Train FTW. Demo for the weighted sit ups. Look to keep more of a steady state through the movements today. With a higher volume in the WOD, trying to sprint out of the gates will do you no good. Find a pace you can maintain all 5 rounds.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
This week will be a bit of a de-load week to give our bodies just enough rest to be fully ready to go for the Open next week. De-load does not mean easy. Just takes the overall volume down just a little.
Warmup:
10 Box step ups
10 Alt Toe Touch (feet wide)
10 Spider-Man Lunge
10 Pushup2downward dog
5 Box jumps
10 huggers
10 Over and Backs
30 sec Handstand hold on wall
2 Wall Walks
Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm
S/S/S:
Push Press
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third visit to Push Press this cycle. By this week, you should be dialed in to using the hip extension to get the bar moving before squeezing the legs and finishing the press. With the reps dropping to 3 per set, look to start heavier than you did in the 3X5 week.
WOD:
AMRAP 15:
5* Handstand Push Ups
10 Box Jumps (24/20″)
15/12 Cal Ski Erg
* Add 2 Reps every set of HSPUs
So, the WOD starts with 5 HSPUs, 10 Box jumps, and 15/12 Cals on the Ski erg. The next round will be 7 HSPUs, 10 box jumps, 15/12 cal ski erg. The box jumps and ski erg stay the same each round, but the HSPUs increase by 2 reps every set. As the number get high, look to break the HSPUs into manageable chunks to avoid hitting failure. Muscle failure = longer time before you are ready to go again
Scaling Options:
HSPUs -> Pike Push Ups off box -> pike push-ups off floor -> Tall kneeling DB press
Videos courtesy of Norcal Fitness and Progressive Programming, respectively.
Samson Walking Lunge 30’ – see video below, courtesy of The Active Life
10 PVC Pass Thrus
10 PVC Around the Worlds
10 PVC OHS
Barbell Warmup: With an empty bar and in snatch grip, complete three reps of: dip/shrug, dip/shrug/hi elbows, muscle snatch, Behind The Neck (BTN) push jerk, high hang power snatch, power snatch from shin
Pic courtesy CrossFit Forrest. What better way to celebrate Valentine’s Day, then pairing up with someone close to you (or a random stranger at the gym) and knocking out a fun Partner WOD!
WOD:
Valentine’s Day Massacre Partner WOD:
8 SETS
AGAINST A 2:00 CLOCK, complete…
18 Calorie Row (Break up however you need)
Max Reps Power Snatch (115/80) in remainder of time
-Rest 2:00 between sets
Score = Total Power Snatches
Compare to 20190214
The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!
Barbell warmup : With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts
S/S/S:
Snatch Grip Deadlift
5X3
Increase weight ea set
Video courtesy of Untamed Strength. Third run through of Snatch Grip Deadlifts this cycle. By this week, you should feel much more stable on that first pull on the Snatch. Continue to re-set your hips every rep to make the lift perfect.
WOD:
EMOM 12 Min:
Odd – *10 Handstand Push Ups
Even – *5 Box Jumps (30/24)
*Add one rep every time you come back to a movement
Video courtesy of CrossFit HQ. Some good Handstand Pushup efficiency tips. Today’s WOD is focused more on perfecting your technique on two higher-skill movements: The Handstand Push Up and a higher-than-normal box jump. By adding resp each round, you will begin to ramp up the intensity as your proficiency gets better each rep.
Scaling Options:
Handstand Push Ups -> Pike push ups off a box -> pike push ups off the floor -> Tall kneeling DB press (see video below, courtesy of PRS All Day)
Video courtesy of The CrossFit Games. Our trip down the CrossFit Open history takes us to 2018 for 18.1. A 20 min AMRAP means you should for sure not come out of the gates super-fast. The goal should be to continually move for the whole 20 minutes
Scaling Options:
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
10 kneeling Thoracic rotation – see video below, courtesy of Riot Athletics
10 Squat2Stands
10 Thoracic High Fives
10 Pushup2Downward dog
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch
S/S/S:
Hang Squat Snatch
4@65%
4@70%
3@75%
Sets start every 4 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Our third round Hang Squat Snatch this cycle. As you know by now, we’re trying to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar. The %s stay the same, but reps increase each round. So, time per round jumps up to 4 minutes.
WOD:
6–12-18–12–6:
Dual DB Snatch (50/35)
400m Run
Video courtesy of Street Parking. Quick demo on the Dual DB Snatch. Today’s WOD is about explosive weight movement followed by steady-state cardio. Try to efficiently knock out the DB Snatches as fast as you can to get right back on your run. With the runs, your speed in the final 400 should be pretty close to the speed on your first 400M run.
Perform a Tabata interval (Eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.
Video courtesy of CrossFit LA. This CrossFit Benchmark debuted in 2004. Same principle as other Tabata WODs (8 rounds, 20 sec work/10 sec rest). Remember, you do all 8 rounds of one movement before moving on. With this one, you get a little extra rest between movements. Since your score per movement is the lowest recorded round, try to keep consistency each round. Don’t go full sprint in round one, and then only be able to do 1 or 2 reps in a later round
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
