Quite often I get asked “Why do we care about sets of 5 for test and re-test?”

The answer can be found in the following clip (courtesy of Starting Strength)

Warmup:

200M jog

10 Box Step ups

10 Sit ups

10 V-Ups

8 Box jumps

10 Kneeling Lat Stretch

3 Wall Walks

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

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

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

With single DB, perform:

5 Deadlifts per side

5 High Pulls per side

5 Push Press per side

6 Alt DB Snatch

5 Floor press per side

S/S/S:

DB Floor Press

15 Min to get 5 Sets of 8-10 reps*

Build in weight

*Superset with 15 Dips ea set (can be ring, or bar, or bench)

Video courtesy of The Power Athlete.  A little Floor Press work to get the chest, shoulders, and triceps going.

WOD:

4 Rounds for Time:

10 Right Arm DB Snatch (50/35)

30 Double Unders

10 Left Arm DB Snatch (50/35)

30 Double Unders

Scaling options:

DB weight -> 35/25-> As needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Video courtesy of WOD Prep.  Demo of Penguin Hops.

Cool Down:

Calf stretch on rig or wall – 2X1 Min each

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

20 Cal Row

10 Alt Toe Touch

10 Kneeling Lat Stretch

10 Laying Superman to Hollow hold (see video below)

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

Barbell warmup: With an empty barbell, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle clean, high hang power clean, hang power clean (above knee)

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: If doing Sumo Deadlift High Pulls in the WOD, with an empty bar, and in sumo stance, and hands thumb-distance apart, perform 5 reps of: Sumo deadlift, high pulls, Sumo Deadlift High Pull

Video courtesy of Jeremy Happel.  Perform the following while laying on the floor, go from a superman hold to a hollow hold.

WOD:

Every 4:00 x 5 Sets:

15 Hang Power Cleans (95/65)

15/12 Cal Row*

15 Toes 2 Bar

*If no rower, Sumo Deadlift High Pull (95/65), 1 rep per Cal

Smart money would say to get through the work as quick as possible to get as much rest before the next round starts.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling options:

Bar weight -> 75/55 -> As needed

T2B -> Kipping Knee Raises -> Laying T2B

Cool Down:

Barbell forearm roll out 1 Min per side

Video courtesy of 3rd Element Fitness

Cobra Pose – 2X1 Min

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

10 Over & Backs

10 Pushup2downward dog

5 Cobra to hip snap*

10 in-place lunges

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:

“PAINSTORM XXIV”

For Time:

100 meter Run

50 Burpees

200 meter Run

100 Push-Ups

300 meter Run

150 Lunges

400 meter Run

200 Air Squats

300 meter Run

150 Lunges

200 meter Run

100 Push-Ups

100 meter Run

50 Burpees

*60 min time cap

This little bundle of joy showed up in the comments section of CrossFit.com in April of 2007.   The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. This one will tax you.  Keep the warmup short and get to work to try to beat the time cap.

Scaling options:

Cut all reps on movements in half.  Leave runs as is if you can run.

Run -> 125M row per 100m run

Cool Down:

Scorpion Hold – Feel in chest – 1 Min per side

Frog Stretch – 2 Min

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

Little de-load week following our recent strength cycle.  This doesn’t mean it will be an easy week.  Just breaking from the normal strength piece to re-charge!

Warmup:

Grab light KB and Med Ball

200M Jog

10 KB Deadlifts

10 Squat2Stands

10 Russian KB swings

10 Front Squats w/Med Ball

10 Push press to Wall Ball target

10 Wall Ball Shots

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, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin

WOD:

Triple AMRAP!!

AMRAP 5:

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP 5:

Max Russian KB Swing (70/53)

-Rest 2:00-

AMRAP 5:

Max Power Snatch (135/95)

*Score each AMRAP separately

So, with three separate AMRAPs, you can go about this a couple different ways.  You can try to go unbroken as long as possible, catch your breath (might take a while) and go again.  Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps.  Keeping the rest short might work best over the full 5 min

Scaling options:

Med Ball weight -> 14/10 -> As needed

KB weight -> 53/35 -> 35/25 -> As needed

Bar weight -> 115/80 -> 95/65 -> As needed

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 3 Min

Warmup:

15 Cal Row

10 Cherry Pickers

10 Iron Cross

10 Scorpion

10 Pushup 2 Downward Dog

10 Huggers

10 Empty bar Sumo Stance & grip RDLs

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: With an empty bar in Sumo stance with hands thumb-distance apart, perform 5 reps of: Sumo RDL, Sumo Deadlift, Sumo Deadlift w/a fast hip opening, Sumo Deadlift high Pull

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 23Jul2020

Video courtesy of Rogue Fitness.  We conclude re-test week with 5X5 on Sumo Deadlift.  Today, looking for two good heavy singles.  Time to see if the last 9 weeks have paid off.  Things to remember:  1^st, wind up the hips in set up, 2^nd, make sure your back is flat and finally, the second the shins touch the bar, LIFT!!

WOD:

For Time:

Row for Cals*

20-18-16-14-12-10-8-6-4-2

*200M run after every round

If no rower – Do Sumo Deadlift High Pull (95/65) 1 Rep per cal

Best suggestion I can give is attack each round on the rower and then use the run as recovery

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

If doing SDHP, bar weight -> 75/55 -> as needed

Cool Down:

Roll out lats – 30 passes per side

Back Roll to V-Sit x10 (slow and controlled)

Pic courtesy of FU Barbell.  Truer words have never been spoken.  Every day, you are not competing with anyone but yourself.  Focus on that and block out all the rest.  Have FUN today!!!

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

Snatch warm up – See Video below

C&J w/u (before C&J):  Prior to Clean & Jerk, 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, push jerk   

Videos courtesy of the CrossFit Olympic Lifting Seminar Staff.  Two angles of Sage Burgener hitting the Burgener Warmup.  Do 3 reps of each movement.

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 11Mar2020

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

200M run

10 Spiderman Lunge w/twist

10 Pushup2Downward Dog

Grab light KBs

10 KB deadlifts

5 Russian Swings

3 Am KBS

Wall Ball warmup: Grab a Med Ball, and stand in front of a Wall Ball target.  Holding the med ball, perform two rounds (not for time) of: 5 front squats, 5 thrusters, 5 push press to target, 5 wall ball shots   

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

WOD:

AMRAP 30:

400M Run

20 Wallballs (20/14)

15 Kettlebell Swings (53/35)

10 Toes to Bar

30 Sec Rest

If no Wall Ball is available, go either DB or barbell thrusters

Scaling Options:

Run -> 500M Row -> 2 Min Cardio

Med Ball weight -> 14/10

KB weight -> 35/25 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2X1 Min

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

10 Kickers per leg

10 Bow2Bends

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in clean grip, perform 5 Reps of: Good mornings, elbow rotations, BTN strict press, strict press from in front, front squat, push press, thrusters

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 17Jul2020

Video courtesy of CrossFit HQ.  Our next re-test will be 5X5 on Strict Press.  Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending).  And make sure you finish with your head through the “window” (formed by your arms).

WOD:

For Time*:

600 Double Unders

*EMOM – 5 Thrusters (95/65)

Start WOD w/5 Thrusters

So, this one will either go super quick, or it will get very difficult very fast.  Go into it knowing you will have at least a few sets of thrusters to do before it is all said and done, so don’t try to get all 600 dubs done in the first minute or so.  Keep a steady pace that will allow you to get right on the bar at the top of every minute to knock out those five thrusters.  Nothing is worse than being too winded t pick up the bar right at the start of the minute.

Scaling Options:

DUs -> 1200 Single Unders

Bar weight -> 75/55 -> as needed

Cool Down:

Overhead Wall Stretch – 2 Min

Video courtesy of SSPT

Calf Stretch – 2X1 Min per side