Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, Thruster, Press, Push Press, Push Jerk
WOD:
5 Rounds of:
20 Double Unders
12 Hang Power Cleans (115/80)
Right into…
4 Rounds of:
100m Sprint
15 V Ups
Right into…
3 Rounds of:
30 Double Unders
16 Push Jerk (115/80)
Right into…
2 Rounds of:
200m Run
30 Ab-Mat Sit Ups
Right into…
1 Round of:
40 Double Unders
20 Thrusters (115/80)
Today will be a fun mix of couplets involving either jump rope work and a barbell or running and core work! The work gets tougher as the rounds per couplet go down. Dig in a embrace the grind!!!
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time with our 3-Position Power Clean complex. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground. This equals 1 rep of the complex. The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down. The %s stay the same as last time, but reps go up, so each set goes up to 4 minutes. With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.
WOD:
For Time:
160/130 Cal Row
*Every Minute on the Minute – 5 Toes2Bar
Start w/5 Toes2Bar
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
Video courtesy of CrossFit HQ.
Today, having a powerful stroke in the row will be key. Don’t jump on the tower and just move back and forth super-fast. Really drive with your legs and then pull hard on the handle when you go back. Take a good second or two coming back in so you are able to really drive into the stroke!
Scaling Options:
If doing SDHP -> 75/55 -> as needed
Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar
Elite Option – Assault Bike or Ski Erg – same Cals
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Back Rack Lunges, Behind the Neck Push Press Use Snatch Grip), Overhead Squats.
WOD:
EMOM 24:
Min 1 – 10 Back Rack Lunges (95/65)
Min 2 – 15 Wall Balls (20/14)
Min 3 – 8 OHS (95/65)
Video courtesy of Train FTW. Demo on Back Rack Lunges. Today will be a bit of “Barbell Cardio”. As with any EMOM, any time left over in a given minute will be rest. The rep schemes for each is meant to push you hard. Any rest will be well earned. If you are not able to meet the rep requirements in a given minute, drop the reps in EACH movement by one. If it happens again, drop by another rep for EACH movement.
Pic courtesy of CrossFit North Seattle. With Halloween going down tomorrow, today’s WOD will get you in the right mood for Halloween fun!
Warmup:
Grab plate (15/10)
3 Rounds:
10 Plate Ground2Overhead
10 Squats w/plate locked out in front
10 Plate sit ups
Then…
Front Rack mobility 1 min per side (video courtesy of Power Monkey)
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Our third attack on the Front Squat. The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean. The reps are lower than the 3X5 week, but there are more sets. So, look to go heavier than you did in the 3X5 week.
WOD:
“Halloween Havoc”
3 Rounds:
100M “Candy Bag Carry” (53/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
200M “Zombie Run” (15/10)
For the movements:
“Candy Bag Carry” = Farmer’s Carry w/Kettlebells
“Pumpkin Smashers” = Slam Balls
“Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you
“Zombie Run” = Running with plate locked out in front of you.
Have fun with this one, and move like the ghost and ghouls are chasing you! 😊
*If no rower, Sumo Deadlift high Pulls (95/65) 1 rep per cal
Compare score to 20150703
Video courtesy of CrossFit HQ. This WOD is designed for fighter, Robert Guerrero. In the vein of Fight Gone Bad, made to mimic a 6-round fight. Point of the WOD, push hard at EVERY station.
Scaling Options:
DU – NO SCALE. You read that right, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first DU today!
If doing SDHP, bar weight -> 75/55 -> as needed
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)
10 Iron Crosses
10 Scorpions
5 Wall Ball Sit ups
2X10 Empty bar RDLs
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength. Our third go around of Deadlifts this cycle. Lower reps per set, so aim to go even heavier than the 3X5 week. Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.
WOD:
AMRAP 6:
3 Burpees
3 Pull Ups
6 Burpees
6 Pull Ups
9 Burpees
9 Pull Ups
Etc…
-3 Min Rest-
then…
AMRAP 6:
2 Wall Ball Sit Ups (20/14)
2 Toe2Bar
4 Wall Ball Sit Ups (20/14)
4 Toe2Bar
6 Wall Ball Sit Ups (20/14)
6 Toe2Bar
Etc…
Back-to-back 6 Min AMRAPs with a nice little break between. Both AMRAPs are ascending ladders. The first one, you add 3 reps per movement each round. In the second AMRAP, the reps go up by 2 every round. Don’t sprint through the low-rep rounds, or the higher-rep rounds will hit you like a punch to the gut. Keep a steady pace all through the 6 minutes.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug, high elbows, high hang power clean, hang power clean
WOD:
5 Rounds:
20 Hang Power Cleans (115/80)
400M Run
20 Alt Barbell Back Rack Reverse Lunges (115/80) 10 per leg
Video courtesy of Kristi Eramo. Some good tips on good hang power clean proficiency. For the Hang Power Cleans today you can do either High-Hang (pockets) or anywhere above the knee. Just make sure when you pick the bar up off the ground before the first rep, stand all the way up before going into the hang position.
Video courtesy of Train FTW. Good demo for the back-rack reverse lunge. Time for a nice, long grinder of a WOD! Keep a good pace on the run, but don’t aim to sprint.
Pic courtesy of CrossFit HQ. Congrats to Mat Fraser and Tia-Clair Toomey on once again winning the Reebok CrossFit Games!!!!
Warmup:
Grab light KB
15 Cal Row
10 KB Deadlifts
10 Russian Swings
5 Am KB Swings
10 Hollow Rocks
5 V-ups
5 Sit Ups
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time on our Snatch variation this cycle, with a Power Snatch complex. Our %s stay the same as last time, but reps go up. So, time for each set goes up. As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep. With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel. This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position. Still ensure your arms are locked out when you catch the weight.
WOD:
AMRAP 16
Max CAL Row or Assault Bike:
[At the 0:00]: 21 Am Kettlebell Swings 53/35
[At the 2:00]: 21 Ab Mat Sit-ups
[At the 4:00]: 21 Am Kettlebell Swings 53/35
[At the 6:00]: 21 Ab Mat Sit-ups
[At the 8:00]: 21 Am Kettlebell Swings 53/35
[At the 10:00]: 21 Ab Mat Sit-ups
[At the 12:00]: 21 Am Kettlebell Swings 53/35
[At the 14:00]: 21 Ab Mat Sit-ups
So, over 16 Minutes, your goal is to get as many calories on the rower as possible. Just every 2 minutes (to include the beginning of the workout) you have a quick set of either American KB Swings or Sit ups. So, every two minutes, you’ll stop rowing, do your reps and hop back on the rower. The goal is to be done with the set of KBS or sit ups before the rower shuts off. That way, you won’t have to do math to figure out your score at the end.
It has been a while since we did OH walking lunge, so quick recap. Set-up: Keep weight in keels. Start with quadriceps, glutes, and abs tight. Maintain a shoulder width stance throughout. Power snatch weight overhead to start, snatch grip preferred. Press up on the bar with armpits facing forward.
Execution: Maintain “active shoulder” throughout. Step one foot forward with weight in heel. Bend back leg until knee strikes ground. Press through both legs evenly to stand. Switch legs. Keep torso over the hips throughout.
For the WOD, keep a running total in your head during the 30 seconds of work, and then jot down the number during your rest period.
Scaling Options:
Bar weight -> As 65/45 -> as needed
Med ball -> 14/10 -> as needed
Cool Down:
Pigeon Pose – 2 Min per side
Saddle Pose w/med ball – 2 Min
Video courtesy of Signum Fitness & Nutrition. Demo of the saddle pose using a med ball.
Kneeling Shoulder stretch on box (see vid below) – 30 sec
Barbell warmup: With an empty bar, in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin. Put down bar, shake out arms. Pick up bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.
Video courtesy of Train FTW. Demo of the kneeling shoulder stretch off of a box.
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time with Push Press this cycle. Sets go down to 3 this time, so aim for heavier weight than what you used in the 5X5 week. As stated last time, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press. With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!. Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees. This should keep them good and straight as your press HARD!
WOD:
Every 3 Min for 15 Min:
15 Box Jump Overs (24/20)
3 Touch-&-Go Power Snatch (Climbing)
Video courtesy of Keerawat Srirungroungjit. The box jumps should help prime you for good hip extension for the Power Snatches. Since these are Touch&Go, keep a good grip on the bar. Highly suggest, as you bring the bar down from OH, pause at the hang (as shown in video), and then slowly lower the bar to the ground, to allow you to keep your body in the prime position to begin your next rep the second the bar touches the ground. Try to go HEAVY today!
Joint Strike CrossFit 