DB warmup: Grab a light pair of dumbbells and perform: 5 Deadlifts, 5 Front Squats, 5 Push Press, 5 Thrusters
Video courtesy of Invictus Fitness. The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee. This is more effective than doing a push up and then jumping. Use the quick SNAP of the hips to get your feet under you quick
WOD:
For Time:
Buy In: 1 Mile Run
then…
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters (50/35)
Burpees
then…
Cash Out: 1 Mile Run
Scaling Options:
Run -> 2K Row -> 400 or Double Unders or 2.8 Mile Assault Bike
Calf Stretch in Downward Dog – 30 stretches per side
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)
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Our Clean Complex this month will be a 3-Position Power Clean. 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. This week, you have three working sets with %s based off your last 1RM in Clean & Jerk. 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:
18 Min AMRAP:
50 Double Unders
30 American KB Swings (53/35)
100M Suitcase Carry (53/35) w/Left Arm
100M Suitcase Carry (53/35) w/Right Arm
Video courtesy of T-Nation. For the Suitcase Carry, don’t let your torso lean to one side or the other. Stay nice and straight. In today’s WOD, try to not let your heart rate get too high coming off the Double Unders as you’ll need some breath to get through the Kettlebell Swings.
Scaling Options:
KB weight -> 35/25 -> as needed
DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 bunny hops
In the rounds of “Strict Cindy”, although you want to go as fast as possible, don’t let speed turn your strict pull ups into kipping pull ups, and don’t let your hand-release push ups turn into your body snaking up and down. Keep the body in a tight, rigid position in those two moves. With the Air Squats, make sure you get full depth at the bottom and fully locked out the hips and knees at the top.
Scaling Options:
Strict Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Video courtesy of CrossFit HQ. Our Squat this cycle will be the Front Squat. The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean. The goal of the 5X5 week is the last rep of every set should be a struggle.
WOD:
21-15-9:
Double KB Russian Swings (53/35)
Double KB Thrusters (53/35)
*100′ KB Farmers walk after every set of KB Thrusters
Time Cap: 12 Min
Video courtesy of ShapeFit. With the Double KB Thrusters, have the KB sit right between the bicep and elbow area on each side. Just like with barbell thrusters, the more you use your leg power coming out of the squat to move the weight upwards the easier it will be on the arms and shoulders.
Video courtesy of Rogue Fitness. For Double KB Russian Swings, remember, you only have to bring the KBs even with the shoulders at the top.
Little up-and-down-the-mountain with HSPUs and Toe2Bar. The run should feel more like a recovery piece than anything else. This should allow you to attack the other pieces hard every time!
Scaling Options:
Run -> 250M row -> 1 Min Cardio
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Video courtesy of Starting Strength. Our pulling movement for the cycle will be good ol’ fashioned Deadlifts!!! Nothing builds a strong back ad posterior chain like these! Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up. For set-up procedures, watch this vid…
WOD:
AMRAP 15:
12 Hand Release Pushups
15 Box Jumps (24″/20″)
18 American KB Swings (53/35)
These movements will allow for you to start at a blistering pace, but fight to maintain that pace late in the WOD as well!
Video courtesy of Invictus Fitness. The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee. This is more effective than doing a push up and then jumping. Use the quick SNAP of the hips to get your feet under you quick. The only change here is, you will have a DB in each hand.
WOD:
EMOM x 28 MIN:
Minute 1 – 8 Devils Press (50/35)
Minute 2 – 50 Double Unders
Minute 3 – 12 Kipping Pull-ups or 8 Strict Pull-up
Minute 4 – Rest
Video courtesy of CrossFit Capitol Hill. Some efficiency tips for Devils Press. The more efficient you are with each movement, the quicker you will finish each minute. That means more rest. The goal should be, perfect, crisp movements each minute.
Scaling Options:
DB weight -> 35/25 -> as needed
DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 bunny hops
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
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)
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Start of a new Strength Cycle! For our Snatch variation this cycle, we’ll tackle a Power Snatch complex. As seen in the video, 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:
4 Rounds For Time:
400m Run
25/20 Cal Row*
40 Walking Lunges
*If no row, Sumo Deadlift High Pull (95/65) 1 Rep per Cal
Key to this is just embrace the grind. Keep a good pace on every piece, and take as little as rest as possible between movements
Pull Up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
1 min Shoulder Stretch on box
Video courtesy of Train FTW. Demo of the shoulder stretch on box. This will be the same stretch in today’s cool down.
S/S/S:
3 Sets:
:20 Hollow Hold
:20 Hollow Rock
:20 V-Ups
-1:00 Rest between sets
A little core work for your Friday! Notice, there is no rest between movements until the end of each set of V-ups.
WOD:
EMOM for 18:
Min 1 – 10* Pull Ups
Min 2 – 10* Handstand Push Ups
Min 3 – 10* Box Jumps (24/20)
*Add 2 Rep every time you come back to a movement (so, set 2 would be 12 reps per movement, set 3 would be 14, etc..If you hit failure, go back down to 10 per movement)
So, the way this will work is, minutes 1-3, do 10 reps per movement. Minutes 4-6, do 12 reps per movement. Minutes 7-9, do 14 reps per movement. Minutes 10-12, do 16 reps per movement. Minutes 13-15, do 18 reps per movement. Finally, minutes 16-18, do 20 reps per movement. It WILL get spicy, but this is manageable. If you get to a minute where you fail, go back down to 10 per minute and stay there.
Scaling options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Box Height -> 20/16 -> As needed
Cool Down:
Kneeling Lat Stretch – 1 Min per side
Shoulder Stretch on box – 2X 1 Min, take 20 sec rest between sets
Joint Strike CrossFit 