Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

8 Box Step Ups

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

6 Box Jumps

Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

3@75%

3@80%

2@85%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  This week will be the final run of our Clean Complex prior to re-testing our Oly 1RMs.  %s go up from last time, but time per set stays at 4 Min. Really push to keep the form perfect each rep.  Use that full 4 minutes.  You can break grip between reps.

WOD:

14 Min AMRAP:

200M Run

5 Box Jumps (24/20)

200M Run

10 Box Jumps (24/20)

200M Run

15 Box Jumps (24/20)

…etc

Add 5 Box jumps every round

Score = total box jumps

Scaling Options:

Run -> 250M Row

Box Height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Couch Stretch on box – 1 Min per leg

Warmup:

Grab light KB and pair of light DBs

3 Rounds:

10 KB Deadlifts

10 Russian KB Swings

5 Push-ups on DBs

4 Devil’s Press (see video below, courtesy of NCFit)

4 Alt DB Snatch (See video below, courtesy of Camille Leblanc-Bazinet)

WOD:

For Time:

100 American KB Swings* (53/35)

*Every Minute on the Minute, do 3 Devil’s Press (50/35)

Three-minute rest, then…

100 Alt DB Snatch* (50/35)

*Every Minute on the Minute, do 6 Alt Goblet Lunges (53/35)

Video courtesy of WOD Star.  Demo of the Alternating Goblet Lunge.  So, as you start this WOD, your goal is to get a good enough chunk of KB swings done per minute, but still have enough in you to do the EMOM Devil Press reps before going right back to the KB swings.  That said, don’t try to get all the reps done in one minute.  That just won’t happen.  Once you hit the 100 swings, take that 3-minute break, then keep the same game plan, but this time when doing Alternating DB Snatches.  I would suggest at about 10 seconds before the end of every minute, stop and get ready for the EMOM Goblet Lunges.

Scaling Options:

KB Weight -> 35/25 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Roll Out T-Spine – 2 Min

Roll out quads – 1 Min per side

Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

Quad Stretch 30’

Walking Kicks 30’

Inchworm 30’

Side Lunge 30’ and back

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Troy CrossFit.  Final take on High Bar Back Squats this cycle before we re-test our 5X5.  So, just like yesterday’s Clean Pulls, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If you hit a new 1RM, awesome.  If not, then aim for something that is heavy enough to really push you. Keep that tight torso!  Remember, these will improve your receive position in both the clean and snatch.

WOD:

For Time:

60/45 Cal Assault Bike

200 Double Unders

800M Run

*Break up any way you want

**16 Min time cap

Pic courtesy of B-Plans Blog.  Love seeing how people decide to break up WODs like this one.  There is no specific rounds, reps, or order you have to do, as long as you finish the prescribed work in the prescribed time.  Figure out your best plan, and go for it!

Scaling Options:

Double unders -> 2X Single Unders

Run -> 1K Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch – 1 Min per side

Warmup:

Grab light med ball

2 Rounds:

200M jog w/med ball

10 med ball deadlifts

5 med ball cleans

5 burpee over med ball

Then…

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Barbell warmup:>With an empty bar, and in Clean grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Cleans, Power Clean from Shin

WOD:

For Time:

10 Power Cleans (175/120)

20 Pull Ups

30 Burpee Over Bar

40/35 CAL Row

50 Wall Balls 20/14

40/35 CAL Row

30 Burpee Over Bar

20 Pull Ups

10 Power Cleans (175/120)

Pic courtesy of Joshua T. Waite.  Nothing better for a Thursday than a little up-and-down-the-mountain.  Try to limit your resting to transition time between movements.

Scaling Options:

Bar weight -> 155/100 -> 135/95 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Med ball weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Oly Wall Sit – 3 Min

Warmup:

8 Box Step ups

10 Cherry Pickers

10 Bow2Bends

8 Box Jumps

10 Squat2Stands

10 Pushup2downward dog

30 sec pigeon pose on box (per side)

Barbel warmup: With an empty bar, perform 5 reps of: RDLs, Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Final time for Clean Pulls this cycle before re-testing our 5X5.  So, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  Doesn’t have to be a max lift, but aim for some high weight this week!

WOD:

“OPEN 11.2”

AMRAP 15:

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps (24/20)

Video courtesy of the CrossFit Games.   As the 2021 Open approaches, we’ll be looking back at some of the previous years’ Open WODs.  Today is a fun little triplet with a little bit of weight lifting and a couple of basic gymnastics movements.  The first round will feel pretty easy, but remember, your goal is to keep moving the whole 15 minutes, so don’t hit the gas too quick from the get-go.  Steady pace with a sprint at the end should be the goal.

Scaling Options:

Bar weight -> 135/95 -> As needed

Push Ups -> Off Bench

Box height -> 20/16 -> As needed

Cool Down:

Iron Cross Hold – 1 Min per side  

Couch Stretch on box – 1 Min per side

Warmup:

400M Jog

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

10 PVC Pass Thrus

10 PVC Around the worlds

10 PVC OHS

Burgener warm up.  See videos below (courtesy of CrossFit Weightlifting Seminar staff).  Perform 3 reps per movement.

S/S/S:

1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  Last time hitting our Snatch Complex this cycle before we re-test our 1RM.  As you’re used to now, the complex consists of 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch.  For the low hang, the bar will go below the knee, but stay above the mid shin.  The %s go up for this last time, but time per round stays at 4 Min.  Use that Hook Grip!

WOD:

4 Rounds for Time:

200m Run

9 OHS @95/65

-10 Min Cap-

Look to move with a purpose on this one to make it under the time cap!

Scaling Options:

Run -> 250M Row

Bar weight -> 75/55 -> as needed

Cool Down:

Banded OH Stretch – 1 Min per side

Saddle Pose – 2 Min

Video courtesy of Signum Fitness & Nutrition

In observance of Martin Luther King Jr. Day, the Combat PT Tent will be closed today.

Warmup:

3 Rounds:

50M Suitcase carry (switch arms at turnaround)

8 KB Deadlifts

4 Goblet Squats

10 Push Up to Downward Dog

Then…

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Deadlift, Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Snatch, Low Hang Power Snatch, Power Snatch from mid shin

WOD:

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

12 Power Snatch (95/65)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

8 Power Snatch (115/80)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

4 Power Snatch (135/95)

8 Goblet Squats (53/35)

Video courtesy of Shape Fit.  Demo of Farmer’s Walk.  Score each AMRAP separately. As you progress from one AMRAP to the next, the bar weight will go up, but the reps for Power Snatch do drop per round, so aim to get as many if not more rounds in the second AMRAP as you got in the first.  Same goes for the third.  For the Farmer’s Walk, one KB per hand.  IF you are in a spot without KBs, feel free to sub DBs or plate holds.

Scaling Options:

KB weight -> 35/25 -> as needed

Bar weight -> as needed, but make jumps going from one AMRAP to the next

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of Evolutio Sports Physio

Child’s Pose – 1 Min

Warmup:

30’ bear crawl

10 Sit ups

30’ bear crawl

10 Cobra to Downward Dog

10 Thread the needle

10 Scorpion

10 huggers

10 Over and Backs

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Press, Push Press, Push Jerk.  Move bar to Bench and do 2X5 empty bar Bench Press

S/S/S:

Bench Press

5X3

Increase weight ea set

Between sets – 10 Banded Pullovers

Video courtesy of Ascension Strength.  Demo of the banded pullovers.  Third time hitting Bench press this cycle!!!  Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in..  This week, we drop to 3 reps per set, so aim for heavier weight per set than what you used for 3X5 week.

WOD:

AMRAP 18:

3 Push Ups

3 Shoulder to OH (115/80)

3 Ab Mat Sit Ups

6 Push Ups

6 Shoulder to OH (115/80)

6 Ab Mat Sit Ups

…etc

add 3 reps each round

With ascending ladder AMRAPS, the first few sets will make you feel confident you can keep a sprint pace.  Best to stay at a steady pace the whole time so you don’t run out of gas.  For the Shoulder to OH, you can use strict press, push press, push jerk, or split jerk.  Whatever you want, just get through them as quickly as possible

Scaling Options:

Push Ups -> off bench

Bar weight -> 95/65 -> 75/55 -> as needed

Sit ups -> feet anchored

Cool Down:

Scorpion Pose hold – 30 sec per side

Cobra Pose – 1 Min

Warmup:

500M row or 400M jog

10 Bow2 Bends

10 Cherry Pickers

6 Box Step Ups

10 pushup2downward dog

10 Iron Cross

10 Scorpion

6 Box jump overs

2X8 empty bar RDLs

WOD:

EMOM 24:

Min 1 – 6 DL (225/155 )

Min 2 – 8 Box Jump Overs (24”/20”}

Min 3 – 100m Sprint

Video courtesy of ZOAR Fitness.  Demo of some good techniques for the Box Jump Overs.  The deadlifts should be able to be performed unbroken every time.  And the sprint should be fast enough to give you a good 20+ seconds of rest each time.

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> 135/95 -> as needed

Box Height -> 20/16 -> as needed

Run -> 125M row

Cool Down:

Pigeon Pose on Box – 1 Min per side

Roll out low back to T-Spine