Jog 30’ and back x4
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
30’ sprint
Video courtesy of X Pollination Productions. Some good tips for proper sprinting posture.
15 Cal Bike or 400M run
Spider-Man Lunge 30’
Walking Kicks 30’
Side lunge 30’
Inchworm 30’
10 Over and backs
On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Chest2Bar Pull Ups
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
Sets start every 3 min
%s Based off 4Feb 1RM
Video courtesy of Will Flemming. Second 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 go up, so keep tight!
Video courtesy of CrossFit HQ. With a Chest2Bar pull up, be it kipping or butterfly, one of the big things to think of is pulling the elbows back. This will help prevent an overly huge over extension in the thoracic spine. Yes, you will need to stick the chest out a little bit, but the bend in your spine should not be so huge that it puts your shoulders and upper back in a bad position.
Scaling Options:
Row -> 400M run
Bar weight -> 115/80 -> as needed
C2B -> Chin above pull ups -> Buddha Pull ups -> Ring Rows -> Table Row
400M jog
Inchworm 30’
Side lunge 30’
Spider-Man Lunge 2 Samson 30’
Heel2Toe 30’
Crab walk 30’
Bear crawl 30’
5 vertical jumps
5 burpees
3 burpee to 6” target (see vid below for description)
On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups.
Video courtesy of Constantly Varied Gear. Demo for the Burpee to 6″ 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. This descending ladder will punch you right in the mouth from the get go, but don’t let it phase you. Keep a steady pace on the higher-rep sets. Break before you hit failure, especially on the pull ups. As the sets get smaller, that’s when you start to pick up the pace.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Ab Mat Sit Ups -> Feet anchored
Burpee to 6” target -> Burpee
Video courtesy of Harbor Park CrossFit
15 Cal 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
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk
Sets start every 3 min
%s Based off 4 Feb 1RM
Video courtesy of Catalyst Athletics. Our Clean Complex this cycle keeps it simple. 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
*16 Min Time Cap
Good, powerful strokes on the row will allow you to knock out those Cals fast! For the Power Cleans, if you can do the whole set unbroken, great. If you can’t then think about putting the bar down with maybe two reps left. That way, when you pick it back up and finish those last two, you can go right into your Push Jerks. Best to do the Jerks unbroken, otherwise you’re adding extra clean reps into your WOD to get the bar back up to your shoulders.
Scaling Options:
Row -> Sumo Deadlift High Pull (95/65), 1 rep per cal
Bar weight -> 95/65 -> as needed
Video courtesy of Self Holistic Health
50 Single Unders
10 Box Step ups
25 R-Leg SUs
25 L-Leg SUs
30 Alternating SUs
6 Box Jumps
25 Double Unders or 5 attempts
Super Squat Hip Sequence – Video courtesy of Mobility WOD
Video courtesy of All Kine CrossFit. Demo of the Med Ball Jump Squat. Today is all about hip extension. The box jumps will teach you to explode to reach a desired height. The Med Ball Jump Squats teach explosion under a load. Finally, the Double unders are perfect for hip extension efficiency as the time you need to open the hips is high in every set. Better hip explosion we learn the better every movement we do in CrossFit becomes.
Scaling Options:
Box height -> 20/16 -> as needed
Med ball weight -> 14/10 -> as needed
DUs -> scale to # of DUs you can make in 45 seconds ->100 Single Unders
500M row
10 Cherry Pickers
10 Bow to Bends
10 Iron crosses
10 Scorpion
10PVC pass throughs
30 sec OH banded stretch per side
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle. Set bar down, shake out arms. Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin
Increase weight ea set
Video courtesy of Rogue Fitness. Our pull motion this cycle will be the Deficit Deadlift. 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
Prior to the WOD, take some tips from Kelly Starrett (vid courtesy of Mobility WOD)
Video courtesy of The CrossFit Games. Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Scaling Options:
Bar weight -> As needed, as long as you increase weight every 30 reps
Video courtesy of Rowing Strength
Pic courtesy of Blank Calendar Pages. The Combat PT Tent will be closed today, but don;t worry, we got you…
Jog 30’ and back x3
High knees 30’
Butt Kickers 30’
Side shuffle 30’ and back
20 Mountain climbers
10 Cobra2Downward Dog
3 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness). For Cobra to Hip Snap, the goal is getting used to a controlled fall for the burpee and then acting like someone has a string attached to your hips and they suddenly pull up. Try to land the feet in the ideal jumping position. This little drill will help make burpees way more efficient
Video courtesy of Live Strong. With the gym being closed, wanted to give an option that can be done anywhere outdoors, or if you have a 200M indoor facility at your disposal, have at it.
Scaling Options:
Run -> 250M Row
2 Sets of:
High knees 30’
Butt kickers 30’
Side shuffle 30’ & back
Walking lunge 30’
Inchworm 30’
Then…
Barbell warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat
Increase weight ea set
Video courtesy of Catalyst Athletics. Our Squatting movement for this cycle will be the 2-Second Pause Back Squat. 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!
No secrets to this one. This is just a “grit and grind” cardio killer. Put your head down and do the work.
Scaling Options:
N/A
30 Jumping Jacks
10 Squat2Stands
10 Thoracic High Fives
10 Alt Toe Touch
10 Cobra to Downward Dog
10 Huggers
10 Over & Backs
On Rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Kipping Knee Raise, Toe2Bar.
Barbell Warmup: 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, thruster, push jerk. Put bar down, shake out arms, pick bar up in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin
Pic courtesy of Facebook. This may be how you guys may look mid-WOD today….
-3 Min Rest-
-3 Min Rest-
Three separate ascending ladder AMRAPs, each with their own mix of movements. Notice the rep schemes differ on each, so don’t go up by the wrong number! The weights should be something you could do a good 6-8 reps unbroken if you were fresh.
Scaling Options:
Bar weight -> as needed, just drop weight for each different AMRAP
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Video courtesy of Albany CrossFit
50 Single Unders
25 R-Leg SUs
25 L-Leg SUs
30 Alternating SUs
25 Double Unders or 5 attempts
On rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups, then 1-2 muscle ups.
Barbell and DB warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk. Put bar down, pick back up in Snatch grip, behind the neck push press, OHS. With a light DB, perform 5 reps per side of: DB deadlift, DB high pull, DB Snatch
Increase weight ea set
Before we get into the Split Jerk, quick review on the Jerk Rack position (videos courtesy of Catalyst Athletics)
A good explanation of these benefits can be found here
For this cycle, our pushing movement will be the Split Jerk. Once in the Jerk Rack position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels). At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward. As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split. Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar
Video courtesy of the CrossFit Games. Our journey through past Open WODs keeps us in 2018 this week. With a 14 min cap, the goal is to move as fast as possible through these movements. That said, don’t get sloppy on the OHS piece. If you don’t stay stable, you make the shoulders do way too much work and they’ll be dead by the time you make it to the muscle ups.
Scaling Options:
DUs -> 2X SUs
Bar weight -> 95/65 -> 75/55 -> as needed
Muscle ups (chin above pull ups -> ring rows
Joint Strike CrossFit 