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
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)
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.
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)
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
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)
Pic courtesy of Brandon Mui of CrossFit Iron Spider. Get your WOD in early so you can eat those treats guilt-free…well, kinda guilt-free…
Warmup:
200M “pumpkin Run” (carry a slam ball, 20# or heavier)
10 squats holding slam ball
Waking Lunge w/twist 30’
Bear crawl 30’
Crab Walk 30’
Spider-Man lunge 30’
Broad jump 30’
Super Squat Hip Sequence- see video below, courtesy of Mobility WOD
WOD:
“Halloween Havoc II – Longer and Deadlier”
5 Rounds:
100M “Candy Bag Carry” (53/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
20 “Scarecrow Lunges” (45/35)
*See Notes for movement details
What’s scarier than a horror movie? Watching its sequel and hoping it doesn’t suck 😊 Well, we’ve given our classic “Halloween Havoc” its own sequel, but it’s better than the original, as it’s 2 rounds LONGER!!!…and we swapped one movement for a new one…For the movements: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls (please use the sand ones, not the med balls), “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Scarecrow Lunge” = Barbell on your back for either in-place or walking lunges. Have fun with this one, and move like the ghost and ghouls are chasing you! 🎃
A very special Happy belated Birthday to our fearless leader, Coach Sherri! Without her, none of what we have at Luke would be possible. Hope you had a great day!
Warmup:
1:00 Echo Bike
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
Spider-Man Lunge 30’
Inchworm 30’
10 Thoracic high Fives
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 0:00-3:00, 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 Diablo CrossFit.
Our Snatch Complex this cycle will consist 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. We’re building off of last cycle’s Power Snatch/OHS work, as well as 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).
WOD:
14 Min AMRAP:
100M Run
10/8 Cal Echo Bike
100M Run
12/10 Cal Echo Bike
100M Run
14/12 Cal Echo Bike
Etc… Add 2 Cals to Echo Bike ea Round
Video courtesy of Professor Project. Games Athlete Brett Fikowski with some good tips. Even though he is on an Assault Bike, these tips also apply to the Echo Bike.
What better way to scorch the legs than running and Echo Bike?! Best suggestion I can give is, on the first round of bike, keep a quick/steady pace, but not all out sprint. Then, every round after that, make it your goal to increase the intensity just enough so you finish the next round of Cals at just about the same time it took you the previous round (if the round of 10 cals took me 30 seconds, then I want to finish the round of 12 around :30/:32, etc..). And maintain a steady pace on each run. Get after it!
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 31Aug2023
Video courtesy of Barbell Brigade.
Re-test week wraps up with our 5X5 re-test on Sumo Deadlifts. After going for that heavy single last time, you should feel super confident moving up on each set’s weight compared to what you used on 31Aug. Keep that core engaged, build up tension in your hamstrings and butt as you lower the hips into position.
WOD:
Every 3 Min for 5 Rounds:
250M Row
Score= Slowest Time
Video courtesy of CrossFit HQ.
What better way to finish a re-test week than to give yourself one more benchmark test! We’re looking to set a new PR on the 250M row. But, we are also looking (score-wise) to maintain a high level each set, as your score will be your slowest time. If you do PR on the 250M, make sure you keep that tracked in your training log as well.
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
2X10 Light DB Bench Press
S/S/S:
Dumbbell Bench Press
5X5
Increase weight ea set
Compare to 25Aug2023
Video courtesy of Rogue Fitness.
Our re-test week takes us into our 5X5 on DB Bench Press. Aim to go heavier per set today than you did on 25Aug. Stay tight, keep the shoulders and butt pinned to the bench, and you’ll do it!
WOD:
27-21-25-9:
Chest2Bar Pull Ups
Am. KB Swings (70/55)
Handstand Push Ups
Time Cap: 12 Min
Video courtesy of Train FTW.
Looking to go higher skill-level and weight standards for today’s WOD. The movements aren’t a gigantic leap forward in what we do on a normal basis and are meant to push you just a little harder. Same with the KB Swings. Going heavier should not change your technique, just make you work a bit harder.
Joint Strike CrossFit 