Video courtesy of Rogue Fitness. Demo of proper GHD technique. The box height, movement, and weights used in this WOD are meant to be a bit higher than normal. If you are able to physically do the movements as RX’d, then do it, even if you have to take a bit longer to do these reps. Grind this one out!
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
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be Strict Press. Our focus will be 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 5X5 week, our goal is the final rep on each set should be difficult, but manageable. Keep climbing in weight.
WOD:
15-12-9-6-9-12-15:
Cal Row
Power Snatch (95/65)
Handstand Push Ups
Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round. After the round of 6s, try to hold onto that pace all the way through the end!
Scaling Options:
Bar weight -> 75/55 -> as needed
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
The goal here is having a good transition from steady state to sprint, and back again
WOD:
3 Rounds:
400M Run
30 American KB Swing (53/35)
200M KB Suitcase Carry* (53/35)
*Switch arms at 100M point
Video courtesy of CrossFit Switch. On the suitcase carry, remember to keep the hips square and core tight to stay nice and upright in the movement. Otherwise, you’ll feel the body crunch forward, which will make breathing a bit more difficult. The running and KB swings will get you winded enough. Don’t give your lungs more stress than needed.
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
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@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based of 14Oct 1RM
Video and description courtesy of Catalyst Athletics.
Our Clean variation for this cycle will be a the Pause Clean (at the knee) 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.
The primary purpose of this variation this cycle is to learn to stay in a good, solid lifting position in the first pull of the clean. Far too often a lifter will lose tension in the shoulders or back and start to roll their body forward. By pausing right at the knee, take a mental inventory to make sure your shoulder blades are back, your core is tight and you are ready to continue moving through the lift
WOD:
AMRAP 16:
4 Burpees
8 Pull Ups
12 Box Jumps Over (24″/20″)
All bodyweight bonanza today! Steady pace will get your numbers high in this one. Don’t forget, on the box jump overs, you don’t have to fully open your hips and knees at the top. Just get over the box!
Scaling Options:
Pull-ups -> Buddha pull up -> ring row -> table row
On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar or toes as close to bar as possible
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 20Aug2021
Video courtesy of Starting Strength. Our final re-test movement. Let’s see if you 5X5 on Deadlift have gone up since 20Aug. Every time we’ve hit this movement, we’ve talked tight core and good movement pattern. Keep doing that and the weights will feel light!
WOD:
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35)
50 Cal Row
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
Video courtesy of Comp Train Masters. Some good tips on Alternating DB Snatch efficiency. Re-test ends with a small bit of “up and down the mountain” for our WOD. Smooth, efficient reps and quick transitions will make this one fly by! For the alternating DB Snatch.
Burgener warm up – see 2 videos below, courtesy of CrossFit Olympic Lifting Seminar Staff
C&J w/u (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 est 1RM Snatch
20 Min to est 1RM Clean & Jerk
No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing! 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
Video courtesy of NBC. Some highlights from this past Summer Olympics Weightlifting.
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X5
Increase weight ea set
Compare to 18Aug2021
Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 re-test of Push Jerk! Again, the last 9 weeks should have given good practice on form and having good time under tension. Aim to go heavier each set compared to 18Aug.
WOD:
4 Rounds For Time:
50-ft. Double KB Front Rack Walking Lunge (53/35)
25 Pull-ups
Time cap: 13 Min
Video courtesy of Functional Bodybuilding. Demo of Double KB Front Rack Walking Lunge. Best strategy would be to have a start point close to the pull up rig, measure out 25 feet for your turnaround point. This way the transition from lunging to pull ups is very short
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 24Aug2021
Video courtesy of Catalyst Athletics. Re-test week time!!! Now let’s put the last 9 weeks of work to the test! The goal here is to go heavier each set compared to when we did this on 24Aug. If you hit each session we did OHS in, then you should see an improvement.
WOD:
16 Min AMRAP:
2 Cal Ski Erg
2 Cal Bike
4 Cal Ski Erg
4 Cal Bike
….etc
Double your cals every round
Expect this one to get spicy as the cals get higher and higher. Remember, double the cals each round. So round one is 2 cals per movements, next round 4 per movement, then 8 per movement, then 16, etc…
Scaling Options:
Sub out rower if now ski erg available or if no bike is available
Video courtesy of Carl Paoli. Carl going over the points of performance on the Wall Walk. Today’s EMOM hits two big sections of our fitness game that tie into darn near every other movement we do. Core stability and hip explosion. The Wall Walks and Sit ups are meant to get that core used to staying tight, therefore keeping our torsos in the safest position. The Box jump is a great way to hammer home how to violently open the hips as well as violently close them (so important in our Oly lifts). Don’t try to rush through the reps. Make each one perfect.
Scaling Options:
Wall Walks -> scale number down -> Wall Walk to height you can get to + hold for 5 seconds -> 6 Shoulder Taps per side in plank
Box height -> 20/16
Cool Down:
Pigeon Pose on box – 1 Min per side
Cat/Cow stretch – 2 min
Video courtesy of CrossFit London. For Cat/Cow Stretch, during the 2 minutes, slowly move from one position to the other. Don’t rush it.
Joint Strike CrossFit 