Warmup:

200M jog

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (Or Jumping Pull Ups)

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

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%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

This cycle, we will focus on Power Positions for both Cleans and Snatches.  So, for today, we start with 3-position Power Snatch.  Start by grabbing the bar in Snatch Grip, then deadlift the bar all the way to hip lockout.  From here, go to the hang position (above the knee) perform a Power Snatch from here, recover (hold onto the bar), then take the bar to the low hang (right below the knee), perform a Power Snatch from here, recover, then take the bar to the ground (still holding onto the bar) and perform a final Power Snatch from here. By going in this order, we get in the habit early of using that violent hip extension to move the bar.

WOD:

3 Rounds For Time:

6 Strict Pull Ups

6 Kipping Pull Ups

6 Burpee to Kipping Pull Ups

Rest 1:00 min between rounds

Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups.

Today is all about building our pull up power!  We go from basic strength in the strict pull up, to proper body control in the kipping pull up, and then adding a dynamic element in the burpee to kipping pull up.  Try to really get the hips involved in the kipping pull ups to save your grip and arm strength.

Scaling Options:

Strict Pull Ups -> Ring Rows

Kipping Pull Ups -> Jumping Pull Ups

Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up (inside reach)

Video courtesy of EVO

(ELITE: Strict Pull Ups, Chest2Bar, Muscle Ups)

Cool Down:

Child’s Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Pacifica Graduate Institute.

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps+cals

Compare to 20231102

Video courtesy of CrossFit HQ.

In honor of Dia de Los Muertos, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living.  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:

Double Unders – 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!

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Pic Courtesy of CrossFit Amplify

Warmup:

200M jog w/partner

10 Huggers

10 Over & Backs

10 Spider-Man Lunge w/twist

10 Push Up to Down Dog

200M jog w/partner

10 Empty bar Bench Press

10 Kneeling Lat Stretch

10 Scorpions

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid shin

WOD:

“Team Frankenstein”

With a Partner, For Time:

20 Bench Presses (205/125)

20 Power Cleans (205/125)

100-meter Run

16 Bench Presses (205/125)

16 Power Cleans (205/125)

100-meter Run

12 Bench Presses (205/125)

12 Power Cleans (205/125)

100-meter Run

8 Bench Presses (205/125)

8 Power Cleans (205/125)

100-meter Run

4 Bench Presses (205/125)

4 Power Cleans (205/125)

100-meter Run

Barbell movements – split in half

Running – done together

Video courtesy of CrossFit HQ.

This workout was designed by former CrossFit Games athlete, Josh Bridges, as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit (Fort Collins, CO, USA). Today, we are making it a team WOD so you have a built-in spotter for the Bench Press. Since each partner is in charge of half the reps, would suggest in the higher rep portions, maybe switch out every 4 reps or so.

Scaling Options:

Bar weight -> 185/135 -> 75% of Bench Press and Power Clean

Cool Down:

Scorpion Pose – 1 Min per side

Child’s Pose – 2 min

Warmup:

:30 Bike

10 PVC Pass thrus

10 PVC around the worlds

:30 Ski Erg

10 PVC OHS

10 Hollow Rocks

:30 Cobra Pose

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

WOD:

EMOM 35:

Min 1 – Max Cal Echo Bike

Min 2 – Max Reps Overhead Squats (75/55)

Min 3 – Max Cal Ski Erg

Min 4 – Max Reps V-Ups

Min 5 – Rest

Score = Cals + Reps

Video courtesy of CrossFit HQ.

Little bit of a grind EMOM for our transition week. Make a mental note that right around the :45 mark on each minute, start moving on to the next movement (except during V-Ups, since you are going into a minute of rest).

Scaling Options:

Bar weight -> 65/45 -> as needed

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 1 Min

Banded Bully Stretch – 1 Min per side

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Stiff Leg Bear Crawl 30’

10 Box Step ups

5 Tuck jumps

2 Wall Walks

:30 Kneeling shoulder stretch on box

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

S/S/S:

Take 5 Min to set max unbroken Handstand Hold

Video courtesy of Breazeal Gymnastics.

Looking to get a little extra practice on being inverted today.  In the 5 minutes, feel free to take multiple attempts at an unbroken Handstand Hold.  Would suggest probably the third, maybe forth try would be the final attempt.

WOD:

5 Rounds:

15 Box Jumps (24″/20″)

12 Pull Ups

9 Handstand Push Ups

rest 1:1 between sets

Score = total work time

Video courtesy of Train FTW.

With a 1 :1 work/rest ratio, that means if the first round takes me 2:45, I rest an additional 2 minute, 45 seconds, then ick off round 2.  Wherever I finish round 2,I do the quick math to figure how long it took and then figure when my next round starts.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Cool Down:

Keeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’ and back

Inchworm 30’

10 Kneeling lat stretch

10 Bow To Bends

S/S/S:

EMOM 12:

Min 1 – :30 Legs Only Row

Min 2 – :30 Leg and Hip Row

Min 3 – :30 Hips and Arms Row

Min 4 – :30 Full Body Row

Just want to take the first 12 minutes to dial in the rowing technique, making sure your body is fully engaged.

WOD:

For Time:

5K Row

Compare to 6Sep2024

Video courtesy of CrossFit HQ.

Transition week kicks off with our final re-test of the previous cycle, our 5K Row.  Let’s see if the drills we have worked make an improvement for you.  If not, still have fun with the row!

Cool Down:

Cross-body Lat Stretch – 1 min per side

Roll out T-Spine and hamstrings – 30 passes

Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Bow2Bends

10 Hollow Rocks

1:00 Jump Rope

20 Cal Pedals in Down Dog

10 Iron Cross

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

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 22Aug 2024

Video courtesy of Starting Strength.

Re-test week finishes off with our re-test of 5X5 on Deadlifts.  Again, if you hit the Deads every time we had them this cycle, there is a very good chance you can go heavier each set compared to what you used on 22Aug.  Finish Strong!

WOD:

AMRAP 10:

3-6-9-12…etc

Toe2Bar

*After each set, complete 20 Double unders

Video courtesy of CrossFit HQ.

Pay attention to your grip as this WOD goes along.  Once you get into the sets of 12 and higher, maybe take strategic breaks to allow your grip to recover so you never hit a point of failure.

Scaling Options:

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

Dubs -> 40 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

200M jog

10 Bow2Bends

10 Thread the Needle

200M Jog

10 Box Step ups

10 Tuck Jumps

200M Jog

5 Box jumps

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

WOD:

Every 5:00 for 5 Sets:

400M Run

12 Tall Box Jumps (30″/24″)

Max Pull Ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

Score = Total Pull Ups

Video courtesy of MisFit Athletics.

Make sure the Box Jumps you do today are higher than what you would normally hit in a workout.  These are not meant to be something you fly through super quick.  Should take a good couple of seconds per rep to set up and execute.

Scaling Options:

Run -> 20/15 Cal Bike

Box height -> 24/20 -> as needed

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

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 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, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J w/u (Do this after going for Snatch 1RM, but before starting 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

WOD:

20 Min to establish a 1RM Snatch

then…

20 Min to establish a 1RM Clean & Jerk

Compare to 07 Aug 2024

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Looking for some inspiration?  Check this out! (video courtesy of the Olympics YouTube channel)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

1:00 Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Row

WOD 1:

EMOM 20:

Odd Min — 18/13 Cal Row

Even Min — 12 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Score = total successful rounds

Video courtesy of CrossFit HQ.

Go into this one thinking of keeping a constant load on your cardio the whole 20 minutes.  That means, do not sprint the row or burpees, but keep an even pace where each minute is done right around the :50 mark.  Just enough time to get the next minute started.

WOD 2:

3 SETS (for quality):

10 Slow Pike-Ups on Rower

10 Push-ups (3-sec negative)

-Rest as needed between sets-

Video courtesy of Marcus Filly. Quick demo of the Pike Up on Rower.  If this is too difficult, bend the knees.

This second WOD is more of a finisher for the day, so no time cap on it, rather do the movements for quality.

Scaling Options:

Push ups -> off bench or box or banded

Video courtesy of Alex Simone.

Cool Down:

Scorpion Stretch – 1 Min per side

Doorway Stretch – 1 Min per side