Warmup:

3X:

5 Inchworm Push Ups

10 Hollow Rocks

10 Alt Superman’s – see video below, courtesy of SPARC Athens

-then-

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Leg Raise

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

S/S/S:

Hang Snatch

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Snatch this cycle.  Like last time, we want to really get an explosive hip extension from the hang so the bar gets up high enough for us to get under the bar as fast as possible.  The goal is to land at the bottom of an overhead squat rather than catch high and ride the bar down.

WOD:

Accumulate 6:00 of a pull-up bar dead hang hold*

*Each time you drop from the bar, complete:

6 Wall Walks and 20 V-ups

Score = total time

Time Cap: 16 Min

Video courtesy of The Active Life.

Make sure you are on the rig somewhere you can see the clock (maybe have a running clock on your phone if the gym clock can’t be seen from the rig). Don’t let the shoulders stay fully relaxed as we don’t want to put the shoulder in a bad position.  Look to keep the active/hollow body position. Think strategic breaks in this one so your grip does not fully go out.

Scaling Options:

Pull up hold -> Cut hold time to 4:00 -> foot elevated ring row hold

Wall walks -> 8 Alt plank shoulder taps per wall walk

V-Ups -> alt v-ups

Cool Down:

Keeling Lat Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Jump Rope

10 Huggers

10 Over & Backs

10 Hollow Rocks

1:00 Ski Erg

High Knees 30’

Butt Kickers 30’

30 Calf Pedals in Down Dog

WOD:

35 Min AMRAP:

50 Double Unders

400M Run

30/24 Cal Ski Erg

Video courtesy of CrossFit Invictus.

By looking at the time for this WOD, know going in that trying to sprint any piece right off the bat will not benefit you.  Find a pace you can maintain throughout the whole 35 min.  Maybe turn up the gas around the last few minutes to get one or two more rounds in.

Scaling Options:

Dubs -> 100 Single Unders

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH Stretch – 1 Min per side

Warmup:

3X:

:30 Echo Bike

10 Cossack Squats

5 Cobra to Down Dog

10 Glute Bridge Raise

3 Cobra to Hip Snap

5 Scap Pull Ups

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

-then-

3 Sets:

3 Burpees

5 Kip Swings

5 Back Squats (increase weight ea set)

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We take it old-school for our Squat variation this cycle with some classic Back Squats.  Keep the back nice and flat and get nice and heavy on these today!

WOD:

EMOM 16:

Odd Minute – 12/9 Cal Echo Bike

Even Minute – 8 Burpee to Kipping Pull Up

Videos courtesy of OPEX Fitness.

The goal here is finish the work in roughly 35-45 seconds each minute.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

10 Cal Row

10 Bow2Bends

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

5 Back roll to V-Sit

5 DB deadlifts per side

5 DB high pulls per side

5 DB press per side

5 DB Jerks per side

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

CrossFit Open 18.1

AMRAP 20:

8 Toe2Bars

10 Single Arm Hang Clean & Jerks (50/35)

14/12 Cal Row

Compare to 20220210

Video courtesy of The CrossFit Games.

Our trip down memory lane on the CrossFit Open continues with a repeat of 18.1. A 20 min AMRAP means you should for sure not come out of the gates super-fast.  The goal should be to continually move for the whole 20 minutes.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

DB weight -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

10 Alt Box Step ups

10 Spider-Man Lunge w/twist

10 Toe Touch in Down Dog

10 Iron Cross

8 Box Step Overs

5 Tuck Jumps

5 Box Jumps

10 Over & Backs

4 Box Jump Overs

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Our Clean variation this cycle puts the focus on the Hang Squat Clean.  With these, your primary goal is to use that fast/violent hip extension to your advantage to move the weight and then commit to a FAST drop under the bar to catch at the bottom of a Front Squat At the end of every set, perform 1 Push or Split Jerk.  So, for set one, you would perform 2 Hang Squat Cleans and then 1 Push or Split Jerk.

WOD:

3 Rounds:

21 Snatch Grip Deadlifts (75/55)

5 Box Jumps (24″/20″)

15 Hang Power Snatch

5 Box Jump Overs

9 Overhead Squats

Time Cap: 15 Min

Video courtesy of Barbell Shrugged.

The movements in today’s WOD are meant to build on skill as they go along. Snatch DLs to Hang Power Snatch, to OH on the 21-15-9 pieces, and box jumps to box jump overs in the box pieces.

Scaling Options:

Bar weight -> 65/45 -> as needed (ELITE: 95/65)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Pic courtesy of Miami Community Newspaper.  The Combat PT Tent will be closed today in observance of Dr. Martin Luther King Jr. Day

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Hollow Rocks

5 Cobra to Down Dog

20 Calf Pedals in Down Dog

5 Cobra to hip snap

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then 5 reps Push Press

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last cycle our Pressing movement focused on Strict Press. This cycle, we’ll build on that with the Push Press. Using the hip inclusion to add more force to the bar to get it moving.  The goal is about a 30% increase between Press and Push Press.

WOD:

CrossFit Open 12.1

AMRAP 7:

Burpees to 6” target

Video courtesy of The CrossFit Games.

With the 2025 CrossFit Open right around the corner (25.2 will be our workout of the day on 28Feb) we thought it was time to have a little fun and get us back in the mindset/feeling of the Open WODs.  So, each Friday leading up will either be a repeat of an Open WOD or a WOD inspired by an Open WOD.  This week, we go way back to 2012 for WOD 12.1.  Who doesn’t love Burpees?!  And these burpees a jump to touch a target that is 6” above your reach.  As you can see in the demo video, even though it is 7 minutes, sprinting would be a mistake.  Smooth and steady, kids.

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per side

Warmup:

3X:

:30 Echo Bike

10 Cossack Squats

5 Cobra to Down Dog

10 Glute Bridge Raise

-then-

3 Sets:

5 front squats

3 Push Press

2 Thrusters (increase weight ea set)

WOD:

In 5 Min, complete:

30/25 Cal Echo Bike

10 Thrusters (115/80)

-rest remaining time-

Repeat for a total of 5 Rounds.

Score = slowest round

Video courtesy of CrossFit HQ.

Hit the bike at a quick pace, but not all-out sprint, otherwise your legs will be trash when you hit the thrusters.  When in your rest time, keep the legs moving around so they don’t get cold prior to hitting the bike again.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE:135/95)

Cool Down:

Couch Stretch – 1 Min per side

T-spine stretch on Med ball – 2 Min

Video courtesy of Invictus Athletics.

Warmup:

200M jog

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

200M jog

10 Scorpions

10 Kneeling Lat Stretch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pulling movement this cycle is the Clean Pull. The focus here is going through the movement like you are going for a heavy clean all the way to the triple extension.  You should be able to go pretty heavy on these compared to your Clean. Remember with the Clean Pull, finish with the jump/shrug, but do not pull the elbows up.

WOD:

3 Rounds For Time:

21 Pull Ups

35 KB Sumo Deadlift High Pulls (55/35)

400M Run

Video courtesy of WOD Star.

With Sumo Deadlift High Pulls, always think “core to extremity”.  This means your force in this movement comes from the core and hips to move the KB off the ground to the hip.  Once the hips fully open your back and shoulders and arms take over to get the KB higher.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

KB weight -> 35/25 -> as needed (ELITE:70/55)

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 Ski Erg EZ pace

10 Box step overs

10 Kickers

5 Inchworm to hollow – see video below, courtesy of Dr. Tyler Kallasy

:30 Cobra Pose

5 Jumping knee tucks

5 Box Jump overs

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

For Time:

150/120 Cal Ski Erg*

*Every 3 Min complete 8 Box Jump Overs (24″/20″)

Start workout on Ski Erg

Time cap – 45 min

Video courtesy of Misfit Athletics.

Spoiler alert – no one is going to finish this WOD in 3 minutes, so just know going in, you’ll have some box jump overs in your future.  That said, still work to get a good chunk of calories out of the way every 3 minutes.  Would suggest maybe stopping about 10-15 seconds before the 3 min mark so you are a bit fresher going into the box jump overs.

Scaling Options:

Total cals -> 100/80 (ELITE: 220)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min