10 Down Dog Toe Taps – See video below, courtesy of The Active Life
10 Thoracic High Fives
200M jog
20 Calf Pedals in Down Dog
10 Over & Backs
WOD:
40 Min EMOM:
Min 1 – 50 Double Unders
Min 2 – 10/7 Cal Ski Erg
Min 3 – 200M Run
Min 4 – Rest
Score = Total successful work rounds (Highest score possible is 30)
Video courtesy of Kristi Eramo O’Connell.
Today’s interval work is meant to increase your cardio endurance. Keep the rope moving in the dubs as to finish in roughly 30 seconds or less. In the ski erg, powerful strokes will make those cals fly by. Since you are coming into a minute of rest, push the pace on the run.
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
S/S/S:
Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk
With a running clock:
From 0:00-3:00, do 2@60%
From 3:00-6:00, do 2@65%
From 6:00-9:00, do 2@70%
%s Based off 10Jan2024 1RM
Video courtesy of Strong By Mona.
Our Clean Complex this cycle is meant to reinforce a controlled/deliberate pull from the ground first in the Clean Deadlift, then the explosive opening and then closing of the hip in the hang squat clean. After that, you’ll focus on keeping your core tight through the next front squat, and then driving under the bar in the Split Jerk. Rep count has dropped a bit from previous complexes to allow you the time to make each rep perfect.
WOD:
12 Min AMRAP:
3-6-9-12-etc… add 3 reps each round
-Shoulder to OH* @ 60% of C&J (So, what you hit on set 1 of the Clean Complex)
-Toe2Bar
*Bar comes from the ground at the start of each round
Video courtesy of Hurricane CrossFit.
Shoulder to Overhead means however you need to get the bar locked out over your head is up to you. Could be strict press, could be push press, could be push jerk, hell, could be split jerk (not recommended for time reasons). Try to keep the transition time from movement to movement low so you can get in as many quality reps as possible in the time frame.
Scaling Options:
Bar weight -> 50% of C&J 1RM
Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups
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:
8 Rounds For Time:
6 Devil’s Press (50/35)
12 Burpee to Kipping Pull Ups
18/13 Cal Echo Bike
Time Cap: 40 Min
Videos courtesy of OPEX Fitness.
Today’s WOD is meant to be more of a grind than a sprint. 8 Rounds will take a little bit of time. That said, this does not mean take along time to get through each round. With a 40 Min time cap, you need to keep the rounds under 5 min each. Set the pace right from the get go.
Scaling Options:
DB Weight -> 35/25 -> as needed (ELITE: 70/50)
Burpee Pull Ups -> Burpee to Jumping Pull ups -> 12 burpees/12 Ring Rows per round (ELITE: Bar Muscle Ups)
Our new Strength Cycle begins with our Squat variation for the cycle. This cycle, we’ll focus on Overhead Squats. Each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift. Also, keep the feet fully planted and knees not caving in.
WOD:
3 Rounds:
400M Run
50’ L-Arm KB OH Walking Lunge (55/35)
50’ R-Arm KB OH Walking Lunge (55/35)
Time Cap: 15 Min
Video courtesy of The Active Life.
So, the quick math dictates that you finish each round in 5 minutes or less. Pick up speed on the run every round, and stay steady with the lunge, as to not lose your balance.
10 Down Dog Toe Taps – See video below, courtesy of The Active Life
10 Thoracic High Fives
:30 Ski Erg
20 Calf Pedals in Down Dog
10 Push ups
Then…
Barbell warmup – With a barbell on the shoulders, perform 5 reps of: strict press, push press, push jerk, split jerk (pause one second in the dip and the catch each rep)
S/S/S:
Split Jerk
5X5
Increase weight ea set
Compare to 3Nov2023
Video courtesy of Catalyst Athletics.
We finish off re-test week with our 5X5 Split Jerk. Just like with Front Squats, we got some good work on heavy singles of jerks on Wednesday. Today, we look for those multiple rep sets and maintaining perfect form every time!
WOD:
AMRAP 14:
3 Cal Ski Erg
30 Double Unders
5 Cal Ski Erg
50 Double Unders
7 Cal Ski Erg
70 Double Unders
…Etc.
*Add 2 cals and 20 Double Unders to each round
Video courtesy of Kristi Eramo O’Connell.
Our week ends with a nice ascending ladder AMRAP with jump rope and ski erg. Make it your goal to keep a steady pace on the dubs to avoid any trip ups and hit the ski erg with a more sprint-type pace.
Scaling Options:
Dubs -> 2X Single Unders (so 60 SUs rounds one, 100 SUs round 2,…etc.)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Front Rack mobility – :30 per side – see video below, courtesy of Power Monkey Fitness
S/S/S:
Front Squat
5X5
Increase weight ea set
Compare to 9Nov2023
Video courtesy of Catalyst Athletics.
Next up on our re-test is our 5X5 for Front Squat. Yesterday I’m sure got a good prep for keeping a good front rack for one rep at a time. Now we go just a little longer time under tension. Again, if you hit each rep progression this cycle, you should be able to go heavier per set than you did on 9Nov.
WOD:
EMOM 15:
Min 1 – 12/9 Cal Echo Bike
Min 2 – 12 Toe2Bars
Min 3 – :30 – :45 Handstand Hold
Video courtesy of Hyperformance Athletics.
Interval training at its best today! Look to be working about 45 seconds each minute. That should give just enough time to transition from one move to the next.
Scaling Options:
Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups
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 warmup (done 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
20 Min to establish a 1RM Clean & Jerk
Compare to 16Aug2023
Video courtesy of SnakePham.
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!!!!
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
3 consecutive broad jumps – See video below, courtesy of Tony Brutofsky
Then…
5 Scap Pull Ups
5 Beat Swings
5 Kip Swings
5 Strict Pull Ups or ring rows
S/S/S:
EMOM 10:
1 Broad Jump for max distance
Video courtesy of OTA.
We’ll start today working some good explosive movement technique with going for max distance on broad jumps. Like max height box jumps, these are a great way to train that explosive hip extension that is all too important in just about all our lifting moves. Work on the angle you jump at as well. Don’t want it too high, but also don’t want to just go straight out. Find that sweet spot.
WOD:
AMRAP 20:
20 Wall Balls (20/14)
200m Run
20 Box Jumps (24″/20″)
200m Run
20 Pull Ups
Video courtesy of CrossFit HQ.
Today’s WOD is all about finding smooth consistency in each movement. Make it your goal to also do the wall balls either unbroken or with one pause in the middle. Same with box jumps. Don’t try to sprint through them, but stay at a consistent pace through all 20.
Scaling Options:
MB weight -> 14/10 -> as needed
Box height -> 20/16 -> as needed (ELITE: 30”/24”)
Pull Ups -> Banded Strict Pull Ups -> Toenail Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
10 Scap Push Ups – see video below, courtesy of The Active Life
5 Back Roll to V-Sit
2 Wall Walks
Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat)
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Compare to 1Nov2023
Video courtesy of Rogue Fitness.
Re-test week kicks off with our 5X5 in Deficit deadlifts. With the progressions we’ve done over the last 9-10 weeks, you should see an increase of the weight you can handle per set. Keep the form locked in and keep that back flat!
WOD:
4 Rounds:
5 Wall Walks
15/11 Cal Row
25 Am. Kettlebell Swings (55/35)
18 Min time cap
Video courtesy of The CrossFit Games.
Today’s WOD gives a nice mix of gymnastic work, along with a little cardio and some good weight moving in there as well. We want to stay with the CrossFit Open standards when it comes to the wall walks. With steady movement and fast transitions, this one is very doable in 12 min.
Scaling Options:
Wall Walks -> to highest point you can get to -> 8 Alt Shoulder taps per 1 wall walk (ELITE: 90’ Handstand Walk)
Joint Strike CrossFit 