10 Kneeling Thoracic rotation- see video below, courtesy of Evolution Trainers
200m jog
10 Bow2Bends
30 sec hollow hold
5 hollow rocks
On rig: On the pull up rig, perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin. Switch to Clean grip and 5 reps of: Elbow Rotations, Press
S/S/S:
Strict Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ. Second stab at Strict Press this cycle. Our focus is still good core stability, a solid base, and strong pressing. Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 3X5 week, our goal is to go heavier per round than we did in the 5X5 week
WOD:
21-15-9*:
Handstand Push Ups
Toe2Bar
*400M Run BEFORE every round of Handstand Push Ups
Today, we look to accomplish more difficult bodyweight movements while under a cardio strain. The 400M run won’t kill you, but can you still hit HSPUs and Toe2Bars while trying to catch your breath? That will be your test today to push those thresholds!
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk
S/S/S:
EMOM 10:
Min 1 – 2 burpee/2 Thrusters
Min 2 – 2 burpees/2 Sumo Deadlift High Pull
Min 3 – 2 burpees/2Push Jerks
Min 4 – 2 burpees/2 Overhead Squats
Min 5 – 2 burpees/2 Front Squat
*Do min 1-5 w/empty bar. Add weight on min 6 for the rest of the minutes
This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell. Make the transition FAST!
WOD:
“Air Force WOD”
For Time*:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squat (95/65)
*4 Burpees at the top of each minute, to include the start of the WOD
Compare to 20200423
Video courtesy of CrossFit HQ. Today we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open). The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.
Kneeling wrist stretch 1 min – see video below, courtesy of Train FTW
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk
S/S/S:
2-Second Paused Clean (at knee)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based of 14Oct 1RM
Video courtesy of Catalyst Athletics. Second time hitting our clean variation this cycle. As stated previously, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds. Do NOT lose tension. Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause. Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean. %s got up today, so keep that grip
WOD:
Get as far as you can in 12 Min of:
50 Cal Bike
50 Double Unders
40 Cal Bike
60 Double Unders
30 Cal Bike
70 Double Unders
20 Cal Bike
80 Double Unders
10 Cal Bike
90 Double Unders
Some days, the WODs will feel almost impossible to finish in the given time, but sometimes, that’s not the goal. Sometimes the goal is to see how far you can push in that given time, regardless of the final outcome. IF you do make it to the end of the WOD, then whenever you finished is your score. For those who hit the time cap, add one second for every rep left to the 15 minutes (ex, I got through 85 dubs of the last round at the time cap, so my score would be 15:05). That will be your score.
Scaling Options:
Bike -> If no bikes are available, use rower or ski erg, BUT prefer you use bike today)
Double Unders -> 1 Penguin Hop per rep -> 2XSingle Unders
200M “pumpkin Run” (carry a slam ball, 20# or heavier)
10 squats holding slam ball
Bear crawl 30’
Crab walk 30’
Spider-Man lunge 30’
Broad jump 30’
Tricep mash – 30 sec per side
Super Squat Hip Sequence – Videos courtesy of Mobility WOD
Pic courtesy of The Horrors of Halloween. With “Halloween Kills” (the sequel to 2018’s “Halloween”) in theaters now, figured a part one and part two Halloween WOD would fit in perfect!
WOD:
“Halloween Leg Hell”
Complete Twice:
1 min Body Weight Front Squat
30 Sec Rest
1 min Ball Slams (25/12)
30 Sec Rest
1 min Burpee Box Jumps (24/20)
30 Sec Rest
score=total reps
rest as needed, then…
“Halloween Havoc”
3 Rounds:
100M “Candy Bag Carry” (53/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
200M “Zombie Run” (15/10)
WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2.
For the movements of WOD 2: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls, “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Zombie Run” = Running with plate locked out in front of you. Have fun with this one, and move like Michael Myers is chasing you! 😊
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls
S/S/S:
Clean Pull
5X5
Increase weight ea set
Video and description courtesy of Catalyst Athletics.
Our pulling variation this cycle will benefit our Cleans, as we will work on Clean Pulls.
Purpose: The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed
WOD:
15 Min AMRAP:
400M Run
10 Double DB Hang Power Cleans (50/35)
Video courtesy of Train FTW. Quick demo on the Hang DB Power Clean. Keep a good, steady pace on your 400M run, then attack the Hang Power Cleans to get to the next round as quick as possible.
For the DB Hang Power Cleans
Set-up: Start with feet under hips. Dumbbells are outside feet at the start. Deadlift the dumbbells to standing position. Keep the back flat and weight towards the heels.
Execution: Hinge at the hip to lower the dumbbells to mid-thigh. Aggressively extend at the hips, knees, and ankles. Shrug upwards and pull under the dumbbells. Receive in a partial front squat with elbows in front of the torso. Stand with load to finish
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL
WOD:
“Tabata Barbell”
With a Running Clock in 19 minutes:
Tabata Deadlift (185/130)
Tabata Hang Power Clean (135/95)
Tabata Front Squat (95/65)
Tabata Push Press (65/45)
1 minute Rest between exercises
Tabata = 8 sets of :20 work/:10 rest
Score = Total reps
Video courtesy of Structure Your Strength. Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”. Don’t let the short time of each round allow your form to go bad. Stay tight on each rep. As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves. During the minute break, change the weight on your bar.
Scaling Options:
Bar weight -> as needed. NOTE: Should be a weight you can do 8-10 unbroken reps with
On rig: On pull up rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups. If doing muscle ups, 1-2 muscle ups or 5 muscle up transitions
Burgener warm up – see videos below, courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU
S/S/S:
2-Second Paused Snatch (at knee)
3@60%
3@65%
2@70%
Sets start every 3 min
Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the pause Snatch. Each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. The goal with these paused snatches is to teach keeping tension throughout the Snatch. Far too often have I seen athletes lose a snatch due to letting their body fold up at the start of the Snatch due to not tightening their core and squeezing their shoulder blades. Do NOT let your body lose tension in this pause, and do NOT re-dip out of the pause. You should be able to go right back into the upward movement of the Snatch after the pause
WOD:
For Time:
9 Muscle-ups
50 Double Unders
7 Muscle-ups
40 Double Unders
5 Muscle-ups
30 Double Unders
4 Muscle-ups
20 Double Unders
3 Muscle-ups
10 Double Unders
Today we’re looking at a bit of a higher skill set and ability to move quickly through those skills. But, if you still don’t have Muscle Ups or Dubs, don’t worry. Scale properly, and we will get you one step closer to attaining these goals. As the reps decrease each round aim to speed up!
Scaling Options:
Muscle Ups -> Banded Muscle Up Transitions -> Burpee to Kipping Pull Ups -> 3 strict pull ups &3 strict ring dips per MU -> Burpee to Jumping Pull Up
*Add 2 Reps every time you come back to a movement. IF you are unable to meet the rep count of a given movement, drop down to last successful rep set the next time you come back to the movement, and stay at that rep count for the rest of the WOD.
Video courtesy of The CrossFit Affiliate Programming page. Some good HSPU efficiency tips. Progressing Bodyweight Ladder to start off the week! Every time you come back to a movement, you add 2 reps. If you are unable to finish the reps of a given minute, at the end of that minute, move on to the next movement, but when you come back to the movement you failed at, drop down to the reps of the last successful round you got. Ex: I get to the round of 10 pull ups, but can get 10 in the minute. The next time I come back to pull ups I drop to 8 reps. Should I fail again at 8 reps, I drop to 6 the next time I hit pull ups. This rule will go for each movement. To avoid hitting failure, use the lower-rep sets to dial in movement efficiency so when the reps get high, you can depend more on efficient movement instead of muscling your way through
Scaling Options:
Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 20/16 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push ups off the floor -> Hand-release push ups
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
Super Squat Hip Sequence: See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat. The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.
WOD:
EMOM 16:
Min 1 – 50 Double Unders
Min 2 – 100M Run
Min 3 – 8/6 Cal Ski Erg
Min 4 – 12/9 Cal Bike
Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round. Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!
Joint Strike CrossFit 