Warmup:

400M Jog

Bear crawl 30’

Inchworm to Cobra 30’

Spider-Man Lunge 30’

Heel2Toe 30’

2 Wall Walks

:30 Handstand hold at top of Wall Walk

3 Burpee to target (6” above reach)

WOD:

AMRAP 2 Min:

200-m run

AMRAP Burpee to Target

– Rest 2:00 –

AMRAP 4 Min:

400-m run

AMRAP Wall Walks

– Rest 4:00 –

AMRAP 6 Min:

800-m run

AMRAP Wall Walks

– Rest 6:00 –

AMRAP 8 Min:

1200M Run

AMRAP Burpee to Target

Score = Total Burpee to Target + Total Wall Walks

Video courtesy of OPEX Fitness.

Equal work/rest in today’s WOD means you should each work piece with a good amount of intensity.  The runs are just your buy-in each time.  Keep a good pace, but don’t sprint it out.  You want some gas in the tank when you hit either the burpee to target or wall walks.

Scaling Options:

Run -> 250M Row for every 200M run

Wall Walks -> Wall Walk to highest point -> 8 Alt Shoulder Taps per wall walk.

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of Mobility WOD

Warmup:

200M Run w/Med Ball

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

200M Run w/Med Ball

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

Barbell warmup – 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. PRIOR to WOD: With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Clean & Jerk Complex:

Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk

With a running clock:

From 0:00-3:00, do 2@65%

From 3:00-6:00, do 2@70%

From 6:00-9:00, do 2@75%

%s Based off 10Jan2024 1RM

Video courtesy of Strong By Mona.

Second take on our Clean & Jerk complex this cycle. Continue to focus on keeping the body in perfect position for each lift.  The %s jump up a little, but if the form is there, the increase should not make you fail.

WOD:

21-18-15-12-9-6-3:

Power Snatch (95/65)

Wall Balls (20/14)

Video courtesy of Functional Bodybuilding.

With the high rep sets, the better you cycle the Power Snatches, the less fatigued your back and shoulders will be.  Plan to catch the bar in your hips on the way down of each rep. That small pause as you catch and descend down to the ground will not only give you a split-second f rest, it also ensures you keep your back nice and flat as you go down, which should also get you to keep the back flat as you come back up.

Scaling Options:

Bar weight -> 75/55 -> As needed (ELITE: 135/95)

MB Weight -> 14/10 -> As needed

Cool Down:

Leg Bleeds – 2 Min

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation

Warmup:

3X:

1:00 Row

5 DB Hang Muscle Clean & Press

10 Kneeling Lat Stretch

10 Hollow Rocks

10 Arch Rocks

Then…

On Rig – Preform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

5 Rounds For Time:

500M Row

10* Single-Arm DB Hang Clean & Jerk (50/35)

15 Pull Ups

*Switch hands after 5 reps

Video courtesy of Functional Bodybuilding.

In today’s WOD, the row and pull ups will tax your grip, no way around that.  In the DB Hang Clean & Jerk, use the hips more to get the DB up to your shoulders so you save as much grip as you can.

Scaling Options:

DB Weight -> 35/25 -> as needed (ELITE: 70/50)

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Iron Cross stretch – 1 min per side

Warmup:

1:00 Ski Erg

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

L-arm KB OH carry 30’

R-arm KB OH carry 30’

1:00 Ski Erg

10 PVC pass thrus

10 PVC around the worlds

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We hit our Overhead Squats for the second time this cycle.  Working sets drop to 3, so aim to go heavier than the 5X5 week. Just like before, each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift.  Keep those feet fully planted and don’t let the knees cave in.

WOD:

For Time:

Ski Erg 200M

– Rest 1:00

Ski Erg 400M

– Rest 1:00

Ski Erg 800M

– Rest 1:00

Ski Erg 400M

– Rest 1:00

Ski Erg 200M

Video courtesy of Train FTW.

Today is all about the cardio.  That said, the better you do each stroke, the faster the meters will fly by.  Use the violent hip closure to get a good amount of torque on the stroke!

Cool Down:

Banded Bully Stretch – 1 Min per side

Thoracic Extension on Med Ball – 2 Min per side

Video courtesy of Chalk Fitness

Warmup:

1:00 Jump Rope

10 Spider-man Lunge

10 Over & Backs

10 Huggers

10 Arm Circles

10 PVC Pass Thrus

10 PVC Around the Worlds

1:00 Jump Rope

10 DB Front Squats

10 DB Strict Press

10 DB Thrusters

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

WOD:

‘WORKOUT 20.2’

Complete as many rounds as possible in 20 minutes of:

4 Dumbbell Thrusters (50/35)

6 Toes-To-Bars

24 Double Unders

Video courtesy of The CrossFit Games.

We continue our trip through the CrossFit Opens of the past.  Today we visit 20.2!  This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round. The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.

Scaling Options:

DB weight -> 35/25

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups

Dubs -> 48 Single Unders per round

Cool Down:

Calf Stretch on Rig – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

1:00 Echo Bike

Bear crawl 30’

Seal Walk 30’ – see video below, courtesy of Train FTW

Sideways bear crawl 30’ and back

Burpee broad jumps 30’

Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Good ‘ol Bench Press for our pushing movement this cycle.  Really work on the points of performance mentioned in the video when it comes to proper setup and execution of the bench.

WOD:

4 Rounds:

12 Burpee Box Jump Overs (24/20)

4 Wall Walks

Time Cap – 14 Min

Video courtesy of WOD Prep.Stay steady in the Burpee Box Jump Overs and attack the wall walks is the best advice I can give you.  Going too quick through the BBJOs could make the shoulders too fatigued to effectively knock out the wall walks.

Scaling Options:

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

Wall Walks -> wall walk to distance* -> 8 Plank Shoulder taps per wall walk

Video courtesy of CrossFit Burgos

Cool Down:

Scorpion Stretch – 1 min per side

Samson Stretch hold – 1 Min per side

Video courtesy of Vintage CrossFit.

Warmup:

400M jog

10 PVC pass thrus

10 PVC around the worlds

10 Cobra2Downward Dog

10 Kickers per leg

10 Swimmers

5 pogo jumps – see video below, courtesy of Performance Course

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, Toe2Bar

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

WOD:

10 Rounds For Time:

Reps 10-1 of…

Power Snatch @ 60% of 1RM

Toes 2 Bar

*200m Run After Each Round

Video courtesy of CrossFit HQ.

Barbell cycling will be a big factor in the early rounds of the WOD. Two points to remember on cycling the Power Snatch. 1) Use the hips as much as possible to move the weight and save your shoulders/arms. 2) When bringing the bar back down, make a small pause with the bar in your hip.  This will not only keep your back flat as you go down, but will give your grip a slight break.  With all the Toe2Bars in the WOD, you will need to save your grip where you can.

Scaling Options:

Power Snatch -> lighter hang power snatch

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> 250M row for every 200M run

Cool Down:

Banded Bully Stretch – 1 Min Per side

Child’s Pose – 2 Min

Warmup:

1:00 jump rope

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 jump rope

10 KB deadlifts

5 Russian Swings

5 Goblet Squats

5 Back Roll to V-Sit

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

5X5

Increase weight ea set

Video courtesy of Untamed Strength.

Our pulling variation this cycle will be the pause (2 inches off the ground) deadlift.  By pausing, we work to increase our overall strength by getting extra time under tension.  When hitting the pause, make it your goal to NOT let your body move at ALL during the 2-second hold.

WOD:

16 Min AMRAP:

25 Wall Balls (20/14)

50 Double Unders

25 Am. KB Swings (55/35)

Video courtesy of Misfit Athletics. Your primary goal today is obviously getting as many rounds and reps done in 16 Min, but make your secondary goal to do each movement as close to unbroken as possible.

Scaling Options:

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Dubs -> 100 Single Unders

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

Cool Down:

Iron Cross – 1 Min per side

Calf pedal in down dog – 30 per leg

Warmup:

1:00 Row

10 Cobra2Downward Dog

10 Scap Push ups

10 Hollow Rocks

1:00 Row

10 Plank Shoulder Taps

3 Wall Walks

:30 Handstand Hold

10 Alt V-Ups

Then…

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

WOD:

For Time:

60 Ab-mat Sit-Ups

50/40 Cal Row

40 Handstand Push Ups

30 Pull Ups

50 Ab-mat Sit-Ups

40/30 Cal Row

30 Handstand Push Ups

20 Pull Ups

40 Ab-mat Sit-Ups

30/20 Cal Row

20 Handstand Push Ups

10 Pull Ups

Video courtesy of CrossFit CAP Programming.

While this WOD may look like a bit of a chipper WOD, think of it more as a 3-round WOD of ab-mat sit ups, rowing, HSPUs, and pull ups.  Just, the reps drop a bit each round.  On the first round, where the rep counts are the highest, work on either a steady, unbroken pace, or manageable chunks with very small recovery breaks.

Scaling Options:

HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

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

Cool Down:

Cobra Pose – 2 Min

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

2 Sets:

8 Box step overs

10 Air Squats

10 Spider-Man Lunge w/twist

10 Bow2Bends

10 PVC Pass thrus

10 PVC OHS

Then…

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, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin. Prior to WOD, do 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean

S/S/S:

Snatch Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

With a running clock:

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

From 3:00-06:00, do 2 sets @65%

From 06:00-09:00, do 2 sets @70%

%s Based off 10Jan 1RM

Video courtesy of Bredni Roque.

Our Snatch complex this cycle will put us through our paces of the lift.  The liftoff to the bottom of the knee is meant to reinforce the 1^st pull of the lift.  The High pull with a slow descent will not only work the explosive hip opening, but teach you to keep tension as you bring the bar back to the ground.  The power snatch will continue to work the explosiveness of the hips, and the Squat Snatch at the end will help you really drive your body under the bar.

WOD:

For Time:

10 Single DB Box Step Overs (50/35) (24″/20″)

12 Hang Power Cleans (135/95)

15 Single DB Box Step Overs

12 Hang Power Cleans

20 Single DB Box Step Overs

12 Hang Power Cleans

25 Single DB Box Step Overs

12 Hang Power Cleans

30 Single DB Box Step Overs

12 Hang Power Cleans

20 Min time cap

Video courtesy of Mayhem Fitness.

Today we’re looking at an ascending ladder of single-DB box step overs with a consistent number of Hang Power Cleans between sets. How you hold the DB is up to you, but most effective would likely be up on the shoulder.

Scaling Options:

HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Pull Ups -> Banded Strict Pull ups -> Toenail 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