Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

Then…

10 PVC Pass thrus

10 PVC OHS

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: RDLs, Good mornings, Back Squat, Elbow Rotations, Front Squat, Hang Power Clean

S/S/S:

Snatch Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

With a running clock:

From 0:00-5:00, do 4 @70%

From 5:00-10:00, do 4 @75%

From 10:00-15:00, do 3 @80%

%s Based off 25Oct 1RM

Video courtesy of Diablo CrossFit.

Final time hitting our Snatch Complex prior to our Oly re-test at the beginning of the New Year, so get some good practice in!  The % go up, so take advantage of the time given per set to get good reps.

WOD:

“INCREDIBLE HULK”

AMRAP 20:

5 Deadlifts (115/75)

5 Hang Power Cleans (115/75)

5 Front Squats (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

Video courtesy of Barbell Beauties.

This WOD was created by Maxability Sports and CrossFit back in 2011.  With 5 reps per movement, the ultimate goal is do a full round unbroken. As the WOD goes on, the best place to take a quick break would be after the 4^th deadlift.  Let the bar drop to the ground, take a second to shake out the hands, then pick it up for the 5^th deadlift.  Once you lock out, you are in position to go into your first hang power clean. Once the bar is on your shoulders, make it your goal to try to not let it drop until you finish the round.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min 

Warmup:

200M jog

High Knees 30’ and back

Butt Kickers 30’ and back

Side Lunge 30’ and back

Side shuffle 30’ and back

A-Skip* 30’ and back

B-Skip** 30’ and back

1:00 Echo Bike

Videos courtesy of Ken Whittier and Third Space London, respectively. A-Skip and B-Skip demos.

WOD:

For Time:

100M Run

5/3 Cal Bike

200M Run

10/7 Cal Bike

300M Run

15/11 Cal Bike

400M Run

20/15 Cal Bike

600M Run

25/19 Cal Bike

800M Run

30/23 Cal Bike

Video courtesy of Professor Project.

Something a lot of folks forget about is posture and position when fatigue starts to set in.  We all get it. We get tired as the WOD goes along.  But, if your posture goes south the chance of moving at an optimal level goes down, making the WOD last even longer.  Fight to keep the body in its best position so you can get through the WOD as quick and safely as possible.

Scaling Options:

Run -> 125/250/375/500/750/1000M Row, respectively (ELITE: Run w/vest)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

10 Cal Row

Inchworm 30’

Walking lunge w/twist 30’

Heel2Toe 30’

Side lunge 30’

10 Huggers

10 Over & Backs

2X :30 kneeling wrist stretch

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, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Front Squat this cycle.  Working sets go back to 5 but reps drop to 3, so aim to go heavier per set than you did on the 3X5 week.

WOD:

4 Rounds For Time:

30/24 Cal Row

20 Front Squats @95/65

10 Bar Facing Burpees

-16 Min Cap-

Video courtesy of Train FTW.

This WOD should allow you to attack each movement at a pretty good pace, aiming to accelerate each round so the last round is an all-out sprint.  Try to push the pace!

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min per side

3X15 Slow, controlled back extensions on GHD

Warmup:

500M Row

6 Inchworm push ups

6 Box Step Overs

5 Tuck Jumps

4 Box Jumps

8 Cobra to Down Dog

4 Cobra to Hip Snap

4 Box Jump Overs

Barbell Warmup – With an empty barbell and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin

WOD:

AMRAP 6:

21 Power Snatch (95/65)

21 Box Jumps (24″/20″)

-Rest 3 Min-

AMRAP 6:

15 Power Snatch (95/65)

15 Box Jump Overs (24″/20″)

-Rest 3 min-

AMRAP 6:

9 Power Snatch (95/65)

9 Burpee Box Jump Overs (24″/20″)

Score = Total Rounds + and reps left over

Videos courtesy of OPEX Fitness.

Little triple-AMRAP on deck for today!  The consistent in this WOD will be the Power Snatch. The bar will always be at 95/65.  The increase will be the complexity of the box movement.  We kick off the first AMRAP with just normal box jumps.  The second AMRAP moves the complexity up to box jump overs.  We finish the last AMRAP by moving it up one last time to burpee box jump overs.  With the increase in complexity, the reps per round go down, so the goal should be to try to have the same score per AMRAP, or aim to increase the pace as you move along.

Scaling Options:

Bar Weight -> 75/55 -> as needed (ELITE: 115/80)

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

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW

Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 Kickers per leg

10 Alt toe touch

10 Iron Cross

10 Scorpion Stretch

:30 Jump Rope

8 Single DB deadlift per side

8 Single DB push press

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 below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-5:00, do 4@65%

From 5:00-10:00, do 4@70%

From 10:00-15:00, do 3@75%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves. Third time hitting our new Clean Complex this cycle.  To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean.  The %s stay the same as last time, but rep count goes up.  Therefore, you’ll get 5 min per set.

WOD:

EMOM 16:

Min 1 – 200M Run

Min 2 –10 Alt Single DB (50/35) Box Step Ups (24″/20)

Min 3 – 40 Double Unders

Min 4 – 10 Alt Single-Arm Devil’s Press (50/35)

Score = Total Successful Rounds

Videos courtesy of OPEX Fitness and CrossFit St. Landry, respectively.

Today’s EMOM is meant to work on efficiency in movement in a condensed space of time. To get the run done in time, you’ll have to move at a good pace.  For the step ups and devil’s press, smooth is fast.  For the Dubs, go for rhythm over speed

Scaling Options:

Run ->250 row

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

Box height -> 20/16 -> as needed

Dubs -> 80 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Stretch – 1 Min per side

Warmup:

Walking Samson Lunge 30’ – See video below, courtesy of Infinit Fitness NZ

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

Bear crawl 30’

Reverse Bear Crawl 30’

On rig- On rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

50-40-30-20-10:

Push Ups

Walking Lunges

Pull Ups

Sit Ups

Time Cap 30 Minutes

Video courtesy of CrossFit HQ.

Looking to start our week off with a bodyweight killer!  Best course of action would be, if you know going unbroken on the larger sets just is not in your wheel house, break up early and often to allow you quicker recoveries between chunks of reps.  And keep the pace steady in the beginning.  Look to start speeding up as the reps per round start dropping.

Scaling Options:

Push Ups -> off bench

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

(ELITE: Wear Vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 2 min per side

Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

Heel2Toe 30’

L-arm OH DB walk 30’

R-arm OH DB walk 30’

8 Alt DB Snatch

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third chance to hit the Split Jerk this cycle.  Really work to have those arms locked out when you land in your split.

WOD:

4 Rounds For Time:

12 Alt DB Snatch

25′ L-Arm DB OH Walking Lunge

12 DB Goblet Squats

25′ R-Arm DB OH Walking Lunge

DB weight – 50/35

Time Cap: 16 Min

Videos 1 and 2 courtesy of OPEX Fitness.  Video 3 courtesy of Functional Bodybuilding.

Best way to set up for today is to mark off a 25’ section.  Begin your Alt Db Snatch at one end, once done, begin your left-arm DB Overhead Walking Lunge.  Once you get to the other side of the 25’ section, do your Goblet Squats there.  Then turn around, and do your 25’ of right-arm OH Walking lunge.

Scaling Options:

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

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

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

WOD:

“Ride Annie, Ride!”

For Time:

50 Double Unders, 50 Sit-ups, 14/10 Cals Echo Bike

40 Double Unders, 40 Sit-ups, 14/10 Cals Echo Bike

30 Double Unders, 30 Sit-ups, 14/10 Cals Echo Bike

20 Double Unders, 20 Sit-ups, 14/10 Cals Echo Bike

10 Double Unders, 10 Sit-ups, 14/10 Cals Echo Bike

Video courtesy of WOD Prep.

Taking a nice little twist on a classic CrossFit Benchmark. When normally doing “Annie”, you can afford to go sprint pace on both movements, but now with an Echo Bike clip at the end of each round, can you hold that same pace?  Would suggest more of a steady pace on your dubs and sit ups so you have some gas in the tank for the bike.

Scaling Options:

DUs -> Penguin Hops -> 2:1 Single Under ratio

Sit Ups -> Feet anchored

Cool Down:

Couch Stretch – 1 Min Per side

Calf Stretch on rig – 1 Min per side

Warmup:

10 Cal Row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

10 Hollow Rocks

10 Scorpions

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), then from the top of the hang: dip/shrug, dip/shrug/high elbows, high hang power clean, hang Power Clean, Front Squat

S/S/S:

Deficit Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our deficit deadlifts this cycle. Sets go back up to 5, but reps drop to 3, so go with heavier weight per set than you did on the 3X5 week.

WOD:

For Time:

10 Power Cleans (155/110)

20 Handstand Push Ups

30 Toe2Bar

40/35 CAL Row

50 Front Squats (135/95)

-15 Min Cap-

Video courtesy of Breazeal Gymnastics.

Little mini-chipper to finish off your Wednesday.  With reps climbing in each movement, will you try to go unbroken on everything?  If you can, god bless ya!  For the rest of us, as the reps rise, look to break things up into manageable enough chunks to where you can recover pretty quick and continue on. Lastly, for the Front Squats, the bar will come from the floor.

Scaling Options:

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

HSPUs – > Pike Push Ups off a box -> Pike Push Ups off the floor -> High-kneel DB Press (ELITE: Deficit HSPUs)

Toe2Bar -> Kipping Knee Raises -> V-Ups

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

8 Box step ups

10 Iron Cross

10 Scorpions

10 Scap Push Ups – see video below, courtesy of The Active Life

5 Push Ups

5 KB deadlifts

5 Russian swings

10 Squat2Stands

5 Cobra2Hip Snap

5 Box Jumps

5 Pushup to Down Dog

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

WOD:

AMRAP 8

Buy-In: 30 Am KB Swings (55/35)

then, as many rounds of..

5 Pull-Ups

10 Push Ups

15 Air Squats

-3 Min Rest-

AMRAP 8

Buy-In: 30 Box Jumps (24″/20″)

then, as many rounds of…

25′ Dual KB Walking Lunges (55/35)

10 Dual KB Push Press (55/35)

-3 Min Rest-

AMRAP 8

Buy-In:

30 Wall Balls (20/14)

then, as many rounds of…

5 Burpee Box Jump Overs (24”/20”)

10 Med Ball Sit Ups (20/14)

Score each AMRAP separately

Video courtesy of Pure Physio.

Triple AMRAP Tuesday!  Each AMRAP begins with a buy-in, then either 3 or two movement AMRAPS for the remaining time.  That means you’ll want to move pretty quick through those buy-ins so you can make the best use of the remaining time.  On the walking lunges, you can either have the KBs in the Front Rack or in the farmer position. For the med ball sit ups.

Scaling Options:

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

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

Box height -> 20/16 -> as needed

MB weight -> 14/10 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 1 Min per side