Warmup:

1:00 Ski erg

10 Bow to Bends

6 Inchworm push ups

6 Back roll to V-Sit

10 Scap Push Ups

10 Twisting Push Ups

5 KB Deadlifts

5 Russian Swings

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pressing movement this cycle is a variation of the Bench Press, but we make it more of a unilateral movement with each side having to control a dumbbell.  Same rules as the bench apply here.  Feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders staying in a natural movement.  Only change is, the palms will face more inward while holding the DBs.

WOD:

12 Min AMRAP:

9 Russian Kettlebell Swings (70/55)

9 Pushups

Goal – 9 Rounds or better

Video courtesy of WODStar.

The more your hips do in the Russian KB Swings, the fresher your shoulders will be for the push ups.

Scaling Options:

KB weight -> 53/35 -> as needed (ELITE: Am KB Swings at 70/55)

Push ups -> off bench (ELITE: Ring Push Ups)

Cool Down:

Doorway stretch – 1 Min per side

Roll out T-Spine – 2 Min

Warmup:

1:00 jump rope

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 jump rope

5 Med ball Squats

5 MB Push Press to target

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat for this cycle will be the Bulgarian Split Squat.  I know a couple cycles back we hit the Back Rack, front foot elevated Split Squat.  The difference here is in the Bulgarian Split Squat, the rear foot is elevated onto a bench.  The stretch this will give on the leg and the work on the lead foot will pay off with increased leg strength and flexibility. Won’t be easy, but it will be worth it!

WOD:

3 Rounds for Time:

30 Walking Lunges

60 Double Unders

30 Wall Balls (20/14)

12 Min time cap

Video courtesy of CrossFit HQ. Keep a good pace on the walking lunge, but don’t slam your knees into the ground.  On the wall balls, aim for big chunks, or go unbroken.

Scaling Options:

Dubs -> 120 Single Unders (ELITE: 100 Dubs)

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Calf Pedal in Downward Dog – 2 Min

Warmup:

1:00 Echo bike (EZ pace)

10 Cobra2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

25’ DB suitcase carry L-hand

25’ DB suitcase carry R -hand

:30 Echo bike sprint

4 Single DB Devil’s Press per side

WOD:

In 5 Min, complete:

5 Devil’s Press (50/35)

15/10 Cal Echo Bike

150′ Dual DB Farmer Walk (50/35)

Repeat for 7 Rounds

Score = total work time

Video courtesy of CrossFit Federal Hill.

Today, your goal should be about equal work to rest ratio, maybe even a little extra rest if you hit the gas each round.  Each round should provide enough rest to allow you to fully attack the next round just as hard as you did the previous one.  Stay strong in the Devil’s press, keep a focus on your cadence on the Echo bike being between 60-70, and keep your body upright as you move fast through the farmer walk.  Speaking of the farmer walk, suggest marking off a 25’ section so you can use 3 down and backs to be your 150’.

Scaling Options:

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

ELITE: Cals on bike – 20/15

Cool Down:

Scorpion Stretch – 1 Min per side

Forearm mash with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness

Warmup:

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 Iron Cross

3 Wall Walk

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

New cycle!! On this cycle, our Clean Complex is going to take a step back and get us used to three different parts of the Clean & Jerk by breaking them apart.  Each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible).  The goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

15-12-9-6:

Box Jumps (30″/24″)

Deadlift (225/155)

Handstand Push Ups

15 Min time cap

Video courtesy of Misfit Athletics.

Today’s triplet is meant to be a little higher in standards than normal, with a higher box, heavy bar, and more advanced movement (HSPUs).  That said, this WOD is very doable in the time frame.  Just means you need to move as efficiently as possible and not try to sprint/muscle your way through or you’ll hit a wall by the round of 12.

Scaling Options:

Box height -> 24/20 -> as needed

Bar weight -> 185/130 -> as needed (Elite:315/220)

HSPUs -> Pike push ups off box -> pike push ups off floor -> high-kneel DB press

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

2 Rounds:

200M Med ball run

8 Med ball squats

10 Cherry Pickers

5 Med ball push press

5 Cobra2Dowward Dog

5 Wall Ball shots

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 14June2023

Video courtesy of CrossFit HQ.

We finish up our re-test week with our Strict Press 5X5.  Again, if you did each session over the last 9 weeks, there is no reason we should not see an increase in weight used per set as compared to 14 June.  Stay tight, keep the legs locked out, and once that bar is past your head, push your head through the window.

WOD:

21-18-15-12-9-6-3:

Wall Balls (20/14)

Am KB Swings (55/35)

15 Min Cap

Our re-test week finishes off with Wall Balls and KB Swings.  The reps descend each round, so start with a steady pace, and build up speed as the reps get less and less.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos

Iron Cross – 1 Min per side

Warmup:

1:00 Row

8 Box Step ups

10 Alt Toe Touches

6 Inchworm push ups

10 Kneeling Lat Stretch

10 Scap Pull Ups

1:00 row

6 Box Jumps

10 Beat swings on rig

6 Box Jump overs

5 Kip Swings

WOD:

For Time:

35 Pull-ups

20 Box Jump Overs (24″/20″)

500M Row

25 Pull-ups

20 Box Jump Overs (24″/20″)

750M Row

15 Pull-ups

20 Box Jump Overs (24″/20″)

1000M Row

Video courtesy of WODdoc.

Today’s WOD sees a little triplet with one movement decreasing each round, one increasing, and one staying the same.  With the higher rep portions of the pull up, look to break into manageable chunks.  Meaning, if you feel fatigue starting to set in, hop off the bar, shake out, take a breath or two and get back at it.  Breaking before you hit failure will allow a faster recovery.

Scaling Options:

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

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

Videos courtesy of Train FTW.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

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

Clean & Jerk warmup (done right before C&J portion of the day) – 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 7June2023

Video courtesy of Weightlifting Savage.

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

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of CrossFit Albany

Banded OH stretch – 2 min per side

Warmup:

10 Plate Ground2OH – see video below, courtesy of Train FTW

10 Hollow rocks

10 Alt V-Ups

10 Push up w/twist

10 Scorpions

10 Spider-Man Lunge

3 Wall Walks

:30 Handstand Hold

WOD:

EMOM 24:

Min 1 – 10 Dual DB Bench Press (50/35)

Min 2 – 15 V-Ups

Min 3 – 10 Plate Russian Twists (L+R=1 rep) (25/15)

Min 4 – :30 Handstand Hold

Video courtesy of Functional Bodybuilding. Quick demo of the Plate Russian Twists.

Today’s EMOM is meant to hit some areas we sometimes forget to hit on a regular basis, but are needed to keep everything stronger.  Each round should be right around :30 of work. If there are not enough benches in the gym to use, either have folks start on different movements, or go to floor press.

Scaling Options:

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

Plate weight -> 15/10 (ELITE:45/25)

Handstand Hold -> Wall walk to height and hold (ELITE: freestanding HS Hold)

Cool Down:

Doorway Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

3X:

1:00 Echo Bike or jump rope or 200M jog (switch movement each round)

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 16June2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 on Paused Back Squats.  Over the last 9 weeks, we should be familiar with keeping tension during the 2-ec pause at the bottom of each rep.  Not letting the body relax at the bottom is key to keep us safe in these and build that overall strength in our Back Squat See if your numbers went up since 16 June.

WOD:

2 Rounds for Time:

600M Run

50 Double Unders

40/30 Cal Echo Bike

Pic courtesy of Road Bike Action.  RIP, Pee Wee!

We’ll be pushing into that lactic threshold today with a little cardio triplet.  Aim to keep your pace steady through all 3 movements so you have enough in the tank for round 2.

Scaling Options:

Run -> 750M Row

Dubs -> 100 Single Unders (ELITE: 100 Dubs per round)

Cool Down:

Pedal calves in Downward Dog – 2 Min

Figure 4 Wall stretch – 1 min per side

Video courtesy of Limitless PT & Performance

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

-Power Clean

-Front Squat

-Push Press (have bar land behind head, in rear-rack position)

-Back Squat

-Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Increase weight each Round

Score = Heaviest Load

Compare to 01Apr2022

Video courtesy of CrossFit One World.

We finish off our de-load week with a benchmark re-test. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and Behind-the-Neck (BTN) Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)