Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

3 Burpees

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

6 Burpees

On the rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar.

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

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish. Third running of our Clean Complex!  Remember, this complex is 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean.  That will equal one rep.  On the final rep of each set, perform one Jerk (either Push or Split).  The focus here is still getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean.  %s stay the same as last time, but reps go up, so time per set goes up to 4 Min.  You can break grip between reps.

WOD:

For Time

Buy-In:

30 Pull Ups

then…

3 Rounds:

7 Squat Cleans 165/115

15 Burpee Over Bar

then…

Cash Out:

30 Toe2Bar

For the pull ups and Toe2Bar, thing to keep in mind: do manageable chunks.  If you can go unbroken, for all 30, god bless you, do so.  But, for the rest of us, what I mean by manageable chunks is, drop off the bar BEFORE you hit fail.  This will allow you to recover quicker (you won’t have fully exhausted yourself) and get back on the bar faster, getting through the needed reps faster.  For the 3 rounds, the burpee over bar can be either bar-facing, or being parallel to your bar, and jump over laterally.

Scaling Options:

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

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Kneeling Lat Stretch – 30 sec per side

Couch Stretch – 1 Min per leg

Pic courtesy of the CrossFit Games.  The 2021 Open is just around the corner!!! Registration is now open and the Open will begin on 11March.  Get registered!!!  Click on the pic for more info.

Warmup:

Jog 30’ and back x 3

High knees 30’ & back

Butt Kickers 30’ & back

Side shuffle 30’ & back

Spider-Man Lunge 30’

Inchworm 30’

30 sec calf stretch in downward dog

WOD:

“Tosh”

3 Rounds of:

200M Run

400M Run

600M Run

*After each interval, rest the same duration

it took you to run the last interval.

On paper, this one looks easy, but this will bite you in the rear quick!  Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds.  The next time I do the 200M run, I should finish no slower than 1:00-1:05).  Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop.  Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark.  I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).

Scaling Options:

Row -> 250/500/750M, respectively ->Cals on Assault Bike, 14/10,28/20, 42/30, respectively

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Frog Stretch – 3 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.

Warmup:

200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X3

Increase weight ea set

Video courtesy of Troy CrossFit.  Third attack on High Bar Back Squats!  Reps drop to 3 per set, so go heavier than the 3X5 week.  Keep that tight torso!  Remember, these will improve your receive position in both the clean and snatch.

WOD:

EMOM for 18:

Min 1 – 10 Alternating Pistols

Min 2 – 45 Sec Handstand Hold

Min 3 – 3 Muscle Ups (Bar or Ring)

Scaling Options:

Pistols ->  Banded Pistols* -> Pistols to target

Video courtesy of Invictus Athletics

Handstand Hold -> Pike Push Up hold off box -> Plank

Mus -> 3 Pull ups/3 Ring dips per rep -> Banded Ring Muscle Up transitions* -> Jumping Bar Muscle Ups**

Video courtesy of Gymnastics WOD.  Demo for Banded Ring Muscle Up Transitions.  If you already have the strength to string multiple pull ups and ring dips together, but still can’t get a muscle up, work these.

Video courtesy of ZOAR Fitness.  Demo of jumping bar muscle ups.  Same principal applies here.  If you are able to string multiple pull ups and dips together, but can’t get the bar MUs, work this to get the body used to get the movement patterns down.

Cool Down:

Oly Wall Sit* – 3 Min

Video courtesy of Albany CrossFIt

Thread the Needle Hold – 1 Min per side

Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

6 Box Step Ups

On Rig: On the Rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

8 Min AMRAP:

30 American KB Swing (53/35)

200M Run

rest 3 Min, then…

8 Min AMRAP:

20 Wall Ball (20/14)

10 Box Jump (24/20)

rest 3 Min, then…

8 Min AMRAP:

25 Goblet Squat (53/35)

15 Toe2Bar

You know how I always tell you with AMRAPs, don’t go for broke because you need to keep moving the whole time? Well, today is a day you can ALMOST forget that.  These AMRAPs are short enough (plus there is rest between AMRAPs) that you can push the gas more than normal and really get some good numbers.

Scaling Options:

KB weight -> 35/25 -> as needed

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

Box height -> 20/16

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Pigeon Pose on box – 1 Min per side

Cobra Pose – 2 Min

Warmup:

20 Cal Row

High Knees 30’

Butt Kickers 30’

Twisting Lunge 30’

10 Bow to Bends

10 Squat to Stands

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

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third go around for Clean Pulls this cycle.  Again, you’re meant to go much heavier on these than you would your normal Clean weight.  The reason is, the heavier you get used to the Clean Pull, the easier it will be to hit that pull when you go for a (lighter weight) Clean).  This time around, the reps drop to 3 per set, so go heavier than the 3X5 week.

WOD:

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Row

20 Hang Dumbbell Alt Reverse Lunges (50/35)

20/14 Calorie Row

*If no row, Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Video courtesy of Amanda Prosser.  Demo of the DB Alt Reverse Lunge.  At the surface, this may just look like a lifting/rowing WOD.  But every movement has a common theme.  If you don’t keep your posterior chain (hamstrings/glutes/low back) engaged, the movement will hurt the low back.  So, keep it engaged throughout!

Video courtesy of WOD Star.  If you’re stuck in a place with no rower, sub rowing with Sumo Deadlift High Pulls.  1 Rep per cal.

Scaling Options:

Deadlift Bar weight -> 135/95 -> 115/80 -> as needed

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55

Cool Down:

Iron Cross Hold – 1 Min per side  

Couch Stretch – 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

10 Spider-Man Lunge

5 Inchworm to Hip Snap (see vid below, courtesy of Invictus Fitness)

10 thoracic high fives

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

The cobra to hip snap helps teach you the optimum landing position coming up in a burpee

WOD:

For Time:

5 Rounds:

20 Double Unders

10 Push Ups

Immediately into…

4 Rounds:

30 Double Unders

10 Pull Ups

Immediately into…

3 Rounds:

50 Double Unders

10 Burpees

Immediately into…

2 Rounds:

100 Double Unders

10 Burpee Pull Ups

Video courtesy of Train FTW.  Demo of the Burpee Pull Up.  Today, we see a series of descending set couplets, one right after the other.  The common things in these, as the sets go down, the DU reps increase, and the complexity of the burpee or pull up movement increase. Best advice I can give is, try to drop into a stead rhythm on the dubs, especially as the reps increase later on. A steady pace will keep you from being out of breath on the gymnastic part of each round.  

Scaling Options:

Double Unders -> 2X Single Unders

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

Burpee Pull Ups -> Burpee Jumping Pull Ups

Video courtesy of State of Fitness

Cool Down:

Roll out lats – 1 Min per side

Calf Stretch – 2 Min per side

Warmup:

250M 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

Burgener warm up (see vids below showing 2 angles of the warm up, courtesy of CrossFit Weightlifting Seminar Staff) – per form 3 reps at each position

S/S/S:

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

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  Third time hitting our Snatch Complex this cycle!  As a reminder, our 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 stay the same as last time, but reps go up, so time per round goes up to 4 Min.  Use that Hook Grip!

WOD:

35-25-15:

Overhead Squat (95/65)

*Between rounds, complete –

200M Suitcase Carry, switch hands @ 100M (53/35)

Video courtesy of CrossFit Weightlifting Seminar Staff.  Key to stringing together these OH reps will be Active Shoulders.  Remember, let me see the armpit

Video courtesy of HeartCore Athletics.  Demo of the KB Suitcase Carry.  Remember, keep the torso tight, head neutral and shoulders even.

Scaling Options:

Bar weight -> 75/55 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness.

Pic courtesy of CrossFit Edina.  From the coaching staff at Joint strike CrossFit, we wish you all joy and good gains in the New Year!!!

HAPPY NEW YEAR!!!

Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

WOD:

Goodbye 2020 Welcome 2021 on the white background. Vector illustration.

Pic courtesy of Vector Stock.  No better way to say Good Bye to 2020 than…

“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (75/55)

(Feb) 29 Pull-ups

(Mar) 31 Snatches (75/55)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (75/55)

(Sep) 30 Double Unders (Unbroken)

(Oct) 31 Thrusters (75/55)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 366M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (366 total).  The movements have been broken up to represent each month.  Happy New Year!!!

Scaling Options:

Bar weight -> as needed

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

Sit ups -> feet anchored

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 60 SUs unbroken

Cool Down:

Tabata roll out – roll out each body part 20 seconds. 10 sec breaks between body parts

Warmup:

Grab pair of light DBs

30 jumping jacks

10 Thread the needle

10 pushup2downward dog

10 Scorpion

5 DB chest press (see vid in WOD section, courtesy of Case Belcher)

5 DB flyes (see vid in WOD section, courtesy of Mind Pump TV)

5 DB pull overs (see vid in WOD section, courtesy of The Active Life)

5 DB close grip press (See vid in WOD section, courtesy of Hybrid Fitness)

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second 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. On the Bench, make sure your shoulder blades stay glued to the bench, your butt maintains contact with the bench, your feet press into the ground (or have them on top of plates if you’re short), As the bar moves, think of trying to bend the bar in half as it comes down, and pull it apart as it comes up.  This will allow the shoulder and triceps to be used as best as possible in the movement.  This week, we drop to 3 sets of 5, so aim for heavier weight per set than what you used for 5X5 week.

WOD:

“Bro Sesh WOD”!

3 Rounds:

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed Between Rounds-

*Use 1 Weight and do all 40 reps unbroken.

Below will be vids showing a demo for each movement in today’s WOD.  The goal is to go unbroken through all 40 reps in a round before you take a break.  The only pause would be transitioning from one movement to the next.  Believe me, you don;t need to go heavy to feel this one today!

DB Bench Press.  Keep the shoulders pinned to the bench, and palms slightly facing each other.  Don’t let the elbows flare way out as you go down.

DB Flyes.  Try to maintain same elbow position through whole rep.

DB Pullover (only need one DB).  Go to where you feel the stretch, but don;t go so far that your butt comes off the bench.

Close Grip DB Bench.  Again, don’t let the elbows flare out.

Cool Down:

Doorway Stretch – 2 Min per side

Triceps mash on barbell

Video courtesy of SSPT.