Video courtesy of Invictus Fitness. Some good nuggets on kipping and butterfly pull ups. As with any AMRAP, the goal should be to keep moving through the whole time. With this one having rest period between, maybe try kicking up the pace towards the end. Also, each set starts back at the beginning with the row/bike
Scaling Options:
Pull ups -> Buddha Pull ups -> Ring Rows -> Table Row
Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS
S/S/S:
Power Snatch + Overhead Squat
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 4Feb 1RM
Video courtesy of Will Fleming. Third run of our Snatch Complex for this Strength Cycle. Perform 1 Power Snatch, then go into 1 Overhead Squat. Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head. Keep that core tight and shoulders active until you put the bar down. Also, don’t rush the OHS. If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so. We should not be trying to rebound out of the bottom of the squat. The %s stay the same but the reps increase, so time per round goes to 4 Min.
WOD:
3 Rounds:
20 Alt DB Snatch (50/35)
10 Hang Power Cleans (115/80)
20 Alt In-place Back Rack Lunge (115/80)
Videos courtesy of Train FTW and CrossFit 926, respectively. The In-Pace Back Rack Lunges can be stepping backwards or forward. This one could get a little spicy, but grit through! Find a good pace to get through the Snatches, then try to have the mindset of once you pick up your barbell, it does not touch the ground until you finish the Back Rack Lunges.
Super Squat Hip Sequence (video courtesy of Mobility WOD)
WOD:
With a running clock….
From 0:00 – 10:00
2 Rounds:
400M Run
400M Row
From 10:00 – 12:00 – Rest
From 12:00 – 24:00
AMRAP 12:
30 Double Unders
10 Cal Assault Bike
From 24:00 – 27:00 – Rest
From 27:00 – 35:00
As Many 100M sprints as you can
Rest is time it takes you to get back to starting line
Think of today as three separate WODs. In the first, the fast you go, the more rest you get. Meaning, if I finish the 2 rounds in 8 minutes, I now have a 4 min break before the next piece starts. So, earn your rest. For part 2, the AMRAP duration is good to try to keep a good pace early, then kick in into high gear towards the end. Goal is, work the whole 12 minutes. For part 3, this is where you let your recovery dictate how many reps you get in. If you need an extra second or two after one of the sprints, take a couple extra seconds getting back to the start. The goal is the best quality sprint in each 100M sprint you do.
+ 1 Jerk at the end of ea set. Sets start every 3 min
%s Based off 4 Feb 1RM
Video courtesy of Catalyst Athletics. Second go-through for our Clean Complex. One Power Clean and one Front Squat per rep. Even though it sounds simple, this means full control at the end of one complex move and then stability into a strength movement. We get strong in these; your squat cleans will get better. The %s go up, so stay tight in the core!
WOD:
3 Rounds For Time:
21 Wall Balls (20/14)
12 Burpees
400M Run
Best advice I can give is, stay strong through the Wall Balls. If you have to break them up, try to only break once per round. For the Burpees, just keep your body continuously moving. I’d rather see continuous over real fast for 10 seconds and then a long pause before you move again. And with the run, pick up that pace!
Video courtesy of The CrossFit Games. Today we continue our journey through past Opens with “17.1”. As you’ll notice, the DB Snatch reps go up each set, but the Burpee Box Jump Overs stay the same each time. Try to slowly ramp up your speed on the snatches, and maintain a good, steady pace on the BBJOs
Scaling Options:
DB weight -> 35/25
Box height -> 20/16 -> as needed
NOTE: To count the BBJO as RX, athlete must JUMP on top of box. If step overs are performed, even at RX height, it is still scaled
KB and Barbell warmup: With a light Kettlebell, complete 10 reps of: KB deadlift, KB Sumo Deadlift, KB Sumo Deadlift High Pull. With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).
S/S/S:
Deficit Deadlifts
3X5
Increase weight ea set
Video courtesy of Rogue Fitness. Our second time hitting Deficit Deadlifts this cycle! The working sets drop to 3, so aim to go heavier per round than the 5X5 week. As mentioned before, benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps). Re-set the back and hips after EVERY rep. Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position.
WOD:
12 Min to finish…
20-16-12-8-4:
Row (Cals)
KB Sumo Deadlift High Pull (53/35)
Video courtesy of Train FTW. Good breakdown of the Kettlebell Sumo Deadlift High Pull. Nothing helps motivate you to go even faster in a WOD than a time cap! This is a doable WOD in the time given. Use a TON of leg drive in your strokes on the row to get through the Cals, and then, same in the SDHPs. Use the legs to do most of the work
5 Toe2Rope (if no climbing rope available, 5 strict Toe2Bar)
One Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups
WOD:
AMRAP 6:
Buy In – 30 Sit Ups, then..
5 Pull Ups
10 Push Ups
15 Air Squats
-Rest 3 Min –
AMRAP 6:
Buy In – 30 Walking Lunges, then…
5 Handstand Push Ups
10 Toe2Bar
15 Hollow Rocks
-Rest 3 Min-
AMRAP 6:
Buy-In – 30 Jump Squats, then…
5 Muscle Ups
10 Burpee to 6″ target
one 15′ Rope Climb
Video courtesy of Constantly Varied Gear.
Three mini AMRAPs ahead today, each with its own Buy-In (complete before you begin the 5/10/15 of the particular AMRAP. With given rest time between, give an all-out effort on these!
For the Burpee to 6-inch target, measure six inches from the top of you reach. Set a bar or ring to that height. Drop down for your burpee. As you stand, jump up and touch the target.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Pushups -> off bench
HSPUs -> pike push ups
Toe2Bar -> hanging knee raise
Muscle up -> jumping muscle ups -> burpee to chest2bar pull up
The Combat PT Tent will be closed today. This WOD can be done at home, as long as you have a Kettlebell. Don’t have a KB? Use something with weight that you can safely control in a KB Swing (A dumbbell, a full jug of laundry detergent, a ruck sack)
Warmup:
2 Sets of:
10 KB Deadlift
10 Russian Swings
10 Goblet Squats
10 American KB Swings
WOD:
“Death by KB Swings”
KB weight – 53/35
1 American KB Swing the first minute
2 Swings the second minute
3 Swings the third minute….etc Go until you can’t complete the required reps in a minute
Video courtesy of CrossFit HQ. With an exercise going on today, we’ll take the workout home today. This one, while it may start easy, is meant to test your grit to hold on and get through the required reps EVERY minute. I could see this one going well into 30-60 minutes for folks, maybe even longer. Don’t give up! Keep making those reps in the minute!
Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)
S/S/S:
2-Sec Pause Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Strength. Our second go at the 2-Second Pause Back Squat. As stated last time, this simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy. So, during the pause, do NOT relax the body or let your body slump at all. Remain tight! Tight core, torso in a good, straight position, legs tensed and ready to explode! With sets dropping to 3, aim to go heavier than the 5X5 week.
WOD:
“Ivan the Terrible”
90 sec Double Unders
50 lunges
50 pushups
50 sit-ups
90 sec Double Unders 40 lunges
40 pushups
40 sit-ups
90 sec Double Unders 30 lunges
30 pushups
30 sit-ups
90 sec Double Unders
20 lunges
20 pushups
20 sit-ups
90 sec Double Unders
10 lunges
10 pushups
10 sit-ups
Score = reps
This little beauty comes courtesy of Invictus Physical Coaching in Dijon, France. Have a running clock going so you know when your 90 seconds of rope work ends. That will be the make it or break it for your score.
With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk, Deadlift
S/S/S:
Split Jerk
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time hitting our split jerk. Make sure you’re in the right position to do the Jerk before going into the movement. After that, attack each rep. Our sets drop to 3 this week, so aim to go heavier each set than you did last time.
WOD:
“CrossFit Open 16.4”
13 Min AMRAP:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups
Video courtesy of The CrossFit Games. Today’s journey through past Open WODs takes us to 2016 for 16.4. With only 13 Min in this one, got to keep it at a good pace, but don’t try to go unbroken. Manageable chunks. Break before you hit failure, especially on the HSPUs.
Joint Strike CrossFit 