Warmup:

Grab box and spot on rig

3 Rounds:

20 Jumping Jacks

5 Push Up to Downward Dog

5 Air Squats w/2 sec pause

5 Kip Swings on rig

5 Box Step ups/jumps

Then…

Pigeon pose on box – 30 sec per side

WOD:

0:00-8:00

5 Rounds of “Strict Cindy”*

30 Box Jumps (24″/20″)

8:00-16:00

4 Rounds of “Strict Cindy”

40 Toe2Bars

16:00-24:00

3 Rounds of “Strict Cindy”

30 Burpee Box Jump Overs (24″/20″)

*1 Round of “Strict Cindy” =

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air Squats

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

Push Ups -> off knees

Box height -> 20/16 -> as needed

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

Vide courtesy of NotKrisRoe.  Demo of the Buddha Pull Up.  This is a good alternative if ring rows are too easy, but strict pull ups are too hard.

Cool Down:

Scorpion Stretch hold – 1 Min per side

Saddle Pose – 2 Min

Warmup:

Grab 2 light KBs

Jog 30’ and back x3

Duck Walk 30’

Inchworm 30’

Twisting Lunge 30’

10 double KD deadlifts

8 double KB Russian swings

6 double KB Front Squats

4 double KB thrusters

S/S/S:

Front Squat

5X5

Increase weight ea set

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.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Barbell forearm rollout – 1 Min, per arm

Warmup:

400M jog

10 Pushup2Downward Dog

10 Spider-man Lunge

10 V-Ups

10 Bent over huggers

10 Over & Backs

5 Wall Walks

5 Scap Pull ups on rig

5 Kip Swings

5 Kipping Knee Raise

5 Toe2Bar

WOD:

For Time:

200M Run

10 Handstand Push Ups

10 Toe2Bars

200M Run

20 HSPUs

20 Toe2Bars

200M Run

30 Handstand Push Ups

30 Toe2Bars

200M Run

40 Handstand Push Ups

40 Toe2Bars

200M Run

30 Handstand Push Ups

30 Toe2Bars

200M Run

20 Handstand Push Ups

20 Toe2Bars

200M Run

10 Handstand Push Ups

10 Toe2Bars

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

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Cobra Pose – 2X1 Min hold

Thread the Needle hold – 1 Min per side

Warmup:

10 Kickers per side

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Box Step ups

10 Twisting Push ups

10 KB deadlifts

8 KB Russian Swings

6 Am KB Swings

S/S/S:

Deadlift

5X5

Increase weight ea set

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!

Scaling Options:

Push Ups -> up motion on knees

Bow height -> 20/16 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Pigeon Pose on box – 2 Min per side

Warmup:

Grab light DBs and rope

3 Rounds:

30 Single Unders

5 Push Ups on DBs

10 DB deadlifts

5 Kip Swings

Then…

Calf Stretch on rig – 30 sec per side

5 Cobra to Hip Snap on DBs*

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

Cool Down:

Calf Stretch on rig – 1 Min per side

Lat Stretch on Rig – 1 Min Per side

Video courtesy of Harbor Park CrossFit

Warmup:

200M Jog

Bear Crawl 30’ and back

Inchworm 30’

Side Lunge 30’

Heel2 Toe 30’

10 Cal Row

10 Huggers

10 Over & Back

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

Scaling Options:

Run -> 500M Row -> 2 Min Cardio

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

Walking Lunge -> Air Squats

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Leg Bleeds – 3 Min

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