Warmup:

:30 jump rope

10 Bow 2 Bends

10 Side Lunges

10 Alt Toe Touch

:30 jump rope

10 Kneeling Thoracic Rotation

10 Thread the needle

10 Pushup2Downward Dog

:30 Jump Rope

:30 wrist stretch

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

Barbell Warmup: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang Power Clean, Front Squat, Hang Squat Clean, deadlifts, press, push press, push jerk.  Put bar down, add weight do 1 set of 1 Power Clean, 1 Squat Clean, 1 Jerk.  Rest :30-1:00, add weight, repeat.  Do this until you are at your weight for the WOD

WOD:

Forgot to mention last week, congrats to Pat Vellner and Laura Horvath for winning the Men’s and Women’s Individual divisions of the 2023 Rogue Invitational. So, in honor of that…

2023 Rogue Invitational Individual Event 9 – The Cleanup

3 Rounds:

25 Double Unders

5 Power Clean

2 Rounds:

25 Double Unders

5 Squat Clean

1 Round:

25 Double Unders

5 Clean and Jerk

Bar weight = 70% of Clean & Jerk 1RM

Video courtesy of Rogue Fitness.

The Invitational finished off with a highly motivated barbell and jump rope WOD, with the barbell movements increasing in complexity as the WOD went along. And, as you can see from the video, due to weather, moving it inside gave it kind of an old-school throw-down feel. Find a steady pace on your dubs and if you want to go touch & go on the barbell, cool, but be mindful of your grip as you get deeper in this WOD.  Turning to fast singes as this goes along may be the way to go.

Scaling Options:

Dubs -> 50 Single Unders

Bar weight -> 50% of Clean & Jerk 1RM (ELITE: 225/155)

Cool Down:

Calf Pedal in down dog – 30 per leg

Child’s Pose – 2 Min

Warmup:

2 Sets:

8 Box Step ups

Spider-Man Lunge 30’

Walking Kicks 30’

10 Squat2Stand

10 Thoracic High Fives

2 Wall Walks

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

S/S/S:

Snatch Complex:

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

With a running clock:

From 0:00-4:00, do 3 sets @65%

From 4:00-8:00, do 3 sets @70%

From 8:00-12:00, do 2 sets @75%

%s Based off 25Oct 1RM

Video courtesy of Diablo CrossFit.

Second time hitting our Snatch Complex this cycle. To review, the complex consists of a Snatch Pull, bringing the bar back to the ground to re-set the hips, then hit a Power Snatch, after lockout, bring the bar to the hips, then right below the knee for a Hang Squat Snatch.  Again, we’re reinforcing the first and second pull with the Snatch Pull, and also working on speed under the bar with the Low Hang Squat Snatch (right below the knee).  %s go up, so time per round goes to 4 min.

WOD:

12 Min AMRAP:

12 Handstand Push Ups

15 Box Jumps (24”/20”)

18 V-Ups

Video courtesy of Functional Bodybuilding.

Body control is key today.  Keep everything stable while going through the Handstand Push-ups, really work that explosive hip extension to get a good jump on the Box Jumps, and keep the core engaged during the V-Ups.

Scaling Options:

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

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

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Pic courtesy of honoringamericasveterans.org

The Combat PT Tent will be closed today in observance of Veterans Day

Warmup:

Walking Lunge 30’

8 Box Step ups

Inchworm 30’

Spider-Man lunge w/twist 30’

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

5 Cobra to Hip Snap

3 Burpee Box Jumps

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.  Move bar to squat rack and do 2X5 empty bar Front Squats

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle will be the Front Squat.  This will help us build even more stability in strength when catching our cleans, be it in the Power or Squat positions.  Focus on keeping the elbows high to create a shelf with your shoulders for the bar to sit on.

WOD:

“Armistice WOD”

6 Rounds for Time:

11 Mountain Climbers

11 Power Cleans (95/65)

2 MINS REST/REFLECTION, Then...

6 Rounds for Time:

19 Hand Release Push Ups

18 Burpee Box Jumps (24”/20”)

100-meter run

Pic courtesy of Team RWB

In celebration of Veterans Day, we will complete the Armistice WOd, courtesy of Team RWB. The six rounds of the WOD represent the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force. The 11, 19, and 18 rounds represent the end of World War I on 11 NOV 1918. For more info on Team RWB, click here

Scaling Options:

Bar weight -> 75/55 -> as needed

Hand-rel Push ups -> Push ups off a bench or box

Box height -> 20/16 -> as needed

Run -> 125M Row

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

20 Calf Pedals in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

10 Scap Pull Ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

WOD:

EMOM 30:

Min 1 – 45 Double Unders

Min 2 – 10 Strict Pull Ups

Min 3 – 6 Sumo Deadlifts*

*Start at 50% of 1RM.  Add weight as you feel capable

Video courtesy of Barbell Brigade.

Look to have your posterior chain as well as back and arms have a pretty good pump/burn by the end of this one, and please stretch out the calves after this one…

Scaling Options:

Dubs -> 90 Single Unders

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

Video courtesy of Train FTW.

Cool Down:

Calf Pedal in Downward Dog – 20 pedals per leg

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 Row

10 Alt Toe Touch

10 In-place twisting lunge

10 Cobra to Down Dog

5 Cobra to Hip Snap

10 Thread the Needle

1:00 Row

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 Pull + Power Clean + Low Hang Squat Clean

With a running clock:

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

From 3:00-6:00, do 3@65%

From 6:00-9:00, do 2@70%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves.

Our Clean Complex for this cycle will build on last cycle and help us transition even more from the Power Clean into Squat Cleans while also getting some much-needed work on the first pull of our Cleans.  One rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean.  Notice you’ll have three distinct hip extensions in this complex.  First one helps reinforce keeping the arms straight until the pull is done, the second gets you used to fast elbows to catch the bar, and the third you’ll look to DROP fast into the bottom of the squat to receive the bar.

WOD:

8 Rounds:

8 Push Jerks (135/95)

8 Bar Facing Burpees

Time Cap – 16 Min

Video courtesy of Train FTW.

“Smooth is steady, steady is fast” That should be your mantra during the bar facing burpees.  Keep a smooth movement going from dropping down, to coming up to the bar, to a quick hop over and drop into the next rep.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 155/115)

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully stretch – 1 Min per side

Warmup:

200M Jog

High Knees 30’ and back

Butt Kickers 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

Side Shuffle 30’ and back

:30 row (arms and hips only)

:30 Row (legs only)

:30 row (whole body)

S/S/S:

1K Row Time Trial

With a 10 Min running clock, establish a 1000M Row

(will see a re-test at the end of this cycle). 

Finish before the 10 min, take the rest of the 10 Min as rest. 

Video courtesy of Training Tall.

Besides our strength pieces, we are also going to start incorporating some cardio benchmarks each cycle to see how the cycle’s training is helping us in more than just getting stronger.  This cycle, we’ll look at the 1K Row. We will see this again in the first week of Jan.

At the end of 10 min, go directly into…

WOD:

In 7 Min, complete:

40/29 Cal Echo Bike

Max Cal Ski Erg in remaining time

Rest 3 min, then…

In 7 Min complete:

40/29 Cal Ski Erg

Max Cal Echo Bike in remaining time

Video courtesy of The Ready State.  Again, the advice here is for the Assault Bike, but applies to the Echo Bike as well.

Would suggest keeping your cadence on the Echo bike around a 60-65 the whole time to get through pretty fast on the initial cals. On the ski erg, get as much force pulling down on the handles as possible to get the fly wheel going.

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Single Leg Forward Fold – 1 min per side

Warmup:

2X Through:

200M jog

5 Inchworm push ups

5 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Box Step Overs

1 Wall Walks

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

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pushing movement this cycle will be the Split Jerk.  We want to get used to the mechanics of pushing ourselves UNDER the bar rather than pressing UP on the bar. Drilling these more frequently will help you get good at stabilizing yourself in the split position, which will hopefully lead to a better Clean & Jerk.

WOD:

For Time*:

70 Burpee Box Jump Overs (24/20)

*Every 2 minutes, complete 3 Wall Walks

WOD begins w/3 Wall Walks

Time Cap – 18 Min

Video courtesy of Misfit Athletics.

I know some of you will want to come out of the gates on fire and get a huge set of burpee box jump overs done in the first two minutes.  You can do that….and likely be sucking wind in the first 3 minutes of this WOD.  I would suggest find a smooth pace you can maintain even after hitting the wall walks.  Also, don’t go above and beyond in the movement.  That means, on the box jump over, you don’t have to fully open the hips and knees on top of the box.  Get on, get off.

Scaling Options:

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

Wall Walks –> 8 Shoulder Taps for every 1 Wall Walk (ELITE: 25’ Handstand Walk)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Scorpion Pose – 1 Min Per side

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

Pic courtesy of the NCW Libraries. 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…

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 20201029

Video courtesy of CrossFit HQ.

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

Warmup:

400M jog

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

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

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, Hang Power Clean, Power Clean from mid-shin.  Put bar down, shake out.  Pick bar back up, perform 5 reps of: RDLs, RDL to ankle (keep back flat)

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pulling movement this cycle will be the Deficit Deadlift.  The goal of doing these is to eliminate the low sticking point many of us hit in traditional deadlifts.  The stronger we can make you at the bottom position, the stronger your overall deadlift will be.

WOD:

21-15-9*:

Dual DB Power Cleans (50/35)

Pull Ups

*400M Run at the start of each round*

-16 Min Cap-

Video courtesy of CrossFit HQ.

On the DB Power Cleans, make sure one head of both DBs touch the floor at the bottom.

Scaling Options:

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

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

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side