Warmup:

1:00 Jump Rope

Banded 7s*,then…

10 Thread the needed

5 Cobra To Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

8 lateral jumps over bar

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Video courtesy of Mayhem Athlete.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Push Press

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second time with our Push Press progression this cycle.  Like we talked about last time, don’t just drop into the dip for the push press, rather pull yourself down to build that tension in the body.

WOD:

5 Rounds For Time:

5 Hang Power Cleans (155/105)

10 Burpee Over Bar

50 Double Unders

Time Cap: 15 Min

Video courtesy of CrossFit HQ.

If you do the quick math, to make the time cap, keep each round 3 minutes or less.  If right off the bat, you know you can’t keep that pace, scale the WOD!

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Calf Pedal in Down Dog – 20 Per side

Warmup:

200M Jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

10 KB deadlifts

5 Russian Swings

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance*

Super Squat Hip Sequence**

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

Videos courtesy of OPEX Fitness and Mobility WOD, respectively.

S/S/S:

3-Position Snatch (Floor, Hang, High Hang)

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 2 sets @75%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Snatch Complex this cycle. Just like last time, increase the hip explosion as the reps start higher on the body.

WOD:

30-20-10:

Am. KB Swing (55/35)

One Arm KB Front Rack Walking Lunges

Video courtesy of Verdant CrossFit.

This WOD has the possibility to be a quick finish, but don’t go for broke early in the lunges or the legs are likely to lock up on you.  You can switch which side you have the front rack KB as you go through the WOD.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Oly Wall Sit – 2 Min

Warmup:

3 Rounds:

8 Box Step Ups (Box Jumps by round 3)

8 Spider-Man lunge w/twist

8 Hollow Rocks

:10 Superman Hold

3 Tuck Jumps

-Then…

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, Elbow Rotations, Strict Press (bar to the front), Push Press

WOD:

CrossFit Open WOD 12.3

18 Min AMRAP:

15 Box Jumps (24″/20″)

12 Push Press (115/75)

9 Toes-to-Bar

Compare to 20240223

Video courtesy of The CrossFit Games.

Time for another CrossFit Open Blast form the Past!  Today we go all the way back to 2012 for an 18 Min classic triplet. Smooth and consistent should be your goal on each movement.  Stay steady on the box jumps so you have some juice in you when you hit the Push Press (bar comes from the floor to begin), and then steady, manageable chunks on the Toe2Bar.  If you can go unbroken on those, do so.

Scaling Options:

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups

Cool Down:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side  

Warmup:

1:00 Ski Erg

10 Spider-Man Lunge w/twist

10 Squat2Stand

1:00 Row

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Jump Rope

20 Calf Pedals in Down Dog

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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk.

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

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 2 sets @70%

-Add 1 Jerk at the end of each set-

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Just like our Snatch complex this cycle, we’ll reverse the order of our 3-position Cleans (plus one Jerk at the end of the complex).  Again, each consecutive lift will force you to really get that hip explosion going!

WOD:

15 Min EMOM:

Min 1 – 5/4 Cal Ski Erg

Min 2 – 10/8 Cal Row

Min 3 – 35 Double Unders

Score = successful rounds

Video courtesy of WOD Prep.

Goal should be :30 of work and :30 of rest each minute.  Best way to do this is make quality strokes on the ski  erg and rower, and be as smooth and consistent on the dubs as you can.

Scaling Options:

Double Unders -> 70 Single Unders (ELITE: 50 Dubs)

Cool Down:

Iron Cross Stretch – 1 min per side

40 Calf Pedals in Down Dog

Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Inchworm 30’

10 Hollow Rocks

10 Alternating V-Ups

1:00 Echo Bike

Side Lunge 30’ and back

:20 Cobra pose

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

For Time:

20 Pull Ups

40/35 Cal Echo Bike

50 Dual DB Thrusters (35/25)

60 Ab-Mat Sit Ups

50 Dual DB Thrusters

40/35 Cal Echo Bike

20 Pull Ups

Time Cap: 30 Min

Video courtesy of OPEX Fitness.

Little up-and-down-the-mountain chipper for your mid-week enjoyment!  AS with any chipper, grind away at the reps.  Especially early on, don’t go for huge chunks of unbroken sets.  Save grip strength and leg drive for the trip back down that mountain.

Scaling Options:

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

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

Banded 7s*, then..

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

High Knees 30’

Heel to Toe 30’

A-Skip 30’ **

B-Skip 30’ **

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat, then with the bar at the hip and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch

Videos courtesy of Mayhem Athlete and Runify, respectively. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Our Squatting movement this cycle will be the Overhead Squat.  Looking to get better in your Snatch?  Then you cannot afford to miss a single OHS session this cycle!  Overhead Stability and leg drive are what we aim to improve in this cycle!

WOD:

For Time:

10,9,8,7…1

Hang Power Snatch (95/65)

*5 Shuttle Runs after each full set.

1 Shuttle Run = 25′ down & 25′ back

15:00 Time Cap

Videos courtesy of Mayhem Athlete.

The goal should be to get as close t unbroken on each set of Hang Power Snatch.  To help that cause, as the bar comes back down, each time look to catch it in the hip then slowly lower into the next hang.   This will help keep your back in a good position and it can allow you that split second to re-work your grip (nothing worse than a bar flying out of your hands because your grip went south).

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out low back and T-Spine – 3 Min

Pic courtesy of The University of Connecticut.

The Combat PT Tent will be closed today in observance of Martin Luther King Jr. Day.

Warmup:

1:00 Row

8 Box Step ups

10 Iron Cross

5 Hand-release push-ups

10 Scorpions

1:00 Row

10 Back Roll to V-sit

Barbell warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Add weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be Deficit Deadlifts.  Our overall goal is to help eliminate the bottom of your deadlift as a sticking point.  If we make your range of motion stronger, then you should be able to pull heavier weights from the floor when we go back to traditional deadlifts (spoiler alert, on 24Feb, we will go for a new 1RM for regular Deadlifts).

WOD:

Every 3 Min for 15 Min:

10 Dual DB Box Step Overs (20” box)

10 Dual DB Deadlifts

10 Dual DB Floor Press

DB weight – 35/25

Score each round separately

Videos courtesy of Misfit Athletics, CrossFit HQ, and Functional Bodybuilding, respectively.  Quick demos of today’s movements.

How ever you want to hold the DBs for the step overs is up to you as long as they don’t rest on the legs.  On the deadlifts, only one head of each DB needs to touch the ground at the bottom.  On the Floor Press, take care to NOT slam your elbows into the ground.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 16 -> as needed (ELITE: 24”)

Cool Down:

Scorpion Pose – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Ankle Circles per side

5 Inchworm Push ups

1:00 Jump Rope

10 Spider-Man Lunge w/twist

2 Wall Walks

:30 Handstand Hold

WOD:

CrossFit Open WOD 21.1

For Time:

1 Wall Walk

10 Double-Unders

3 Wall Walks

30 Double-Unders

6 Wall Walks

60 Double-Unders

9 Wall Walks

90 Double-Unders

15 Wall Walks

150 Double-Unders

21 Wall Walks

210 Double-Unders

Time cap: 15 min

Video courtesy of The CrossFit Games.

With the CrossFit Open just a bit over a month away, time to take a trip down memory lane and re-visit some of the fun Open WODs we saw in past CrossFit Opens.  Today we journey back to March of 2021 with this wall walk/double under masterpiece.  Key to this one is steady movement on the wall walks and smooth rhythm on the jump rope. With the open coming up, use the same standards they used in 2021 for the Wall Walks.

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Dubs -> Single Unders

Video courtesy of CrossFit Burgos

Cool Down:

Child’s Pose – 2 Min

Calf Stretch on wall or rig – 2 Min per side