Video courtesy of CrossFit HQ. Some words of wisdom from Brian MacKenzie on why we need to not only push hard in the workouts, but spend the time developing the skills needed to get fitter.
Our de-load week kicks off with some good cardio. Remember, de-load is no meant to give you an easy week, rather reduce the overall volume to allow your body to get in a bit of extra recovery while staying ready for the upcoming re-tests.
Scaling Options:
Run – 1000M Ski Erg for 800M run (ELITE: Wear 20/14# vest)
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, Sumo Deadlift High Pulls
S/S/S:
Sumo Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Babrell Brigade. Final time hitting Sumo Deadlift this cycle prior to re-testing our 5×5 on 27Oct. Today, the goal is a heavy set of 5, a heavier set of 4, a heavier set 3 three, an even heavier double, and finishing with as heavy of a single as you can. If that last one is a new 1RM, then cool! If not, then heavy for the day.
WOD:
10-20-30-40:
KB Sumo Deadlift High Pulls (70/55)
Ab-Mat Sit Ups
*100′ Dual KB Front Rack Carry after each round of Ab-Mat sit ups
Time Cap: 12 Min
Video courtesy of WODStar.
Aim to keep your core engaged throughout the whole WOD today!
Scaling Options:
KB weight -> 55/35 -> as needed (ELITE: 90/70),
Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)
Barbell Warmup:With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, press, push press, shift hands out to Snatch grip and perform 5 Overhead Squats
WOD:
On a 32:00 Clock For Reps:
0:00-8:00:
Max Push Press (115/80)
Each time you break – 40 Double Unders
8:00-12:00 – Rest
12:00-20:00:
Max Hang Power Cleans (115/80)
Each time you break – 20 Box Step Overs (20″)
20:00-24:00 Rest
24:00-32:00:
Max Overhead Squats (115/80)
Each time you break – 10 Burpee Pull Ups
Score = Total Push Press + Total Hang Power Cleans + Total Overhead Squats
Video courtesy of NCFIT
Video courtesy of Kristi Eramo O’Connell.
This one will require you to do one BIG thing – check the ego at the door. When you first pick up the bar, you will think your best idea will be to knock out the biggest, fastest set possible. Well, you could, but you will spend the majority of the workout bent over, trying to breathe because you blew it out way too fast. On the barbell movements, hold onto the barbell, and move at a deliberate pace. Remember, you have 8 minutes per section to accumulate as many reps as possible, so pace yourself out
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:135/95) goal is to use same weight for all 3 lifts
Dubs -> 80 Single Unders
Box Height -> as needed
Burpee Pull ups -> Burpee to Jumping Pull Ups (ELITE: Bar Muscle Ups)
Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin
S/S/S:
Power Snatch + OHS
4@70%
4@75%
3@80%
Sets start every 5 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil FLeming.
Last running of our Snatch Complex for this cycle prior to our Oly 1RM re-test (25Oct). By now, we have gotten used to hitting the powerful hip extension and hard pull to nail the Power Snatch, followed by keeping the core tight and stable for the OHS. We jump up in %s, so keep that form dialed in!
WOD:
14 Min AMRAP:
400M Run
25 Box Jump Overs (24″/20″)
12 Toe2Bar
Video courtesy of CrossFit HQ.
Look to stay on a steady pace throughout each movement today to get as many rounds as possible. Goal should be 4+.
Scaling Options:
Run -> 500M Row
Box height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Alt Single Leg T2B* -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups
Final time hitting our Db Bench this cycle before we re-test our 5X5 (26Oct). Just like we did with Bulgarian Split Squats, this week, we key in on muscular endurance by upping the reps But, make sure you go heavy enough where you are just able to finish the last rep per set.
WOD:
5 Rounds for Cals:
:20 Cal Row
:40 Rest
:40 Cal Row
:20 Rest
1:00 Cal Ski Erg
1:00 Rest
Goal = 20+ Cals each round
Video courtesy of Invictus Fitness.
With the different time lengths, match your stroke rate accordingly.
100’ Single-arm KB front rack carry (switch arms every 25’)
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:
30 Min AMRAP:
100′ Dual KB Front Rack Carry (50/35)
400M Run
10 Pull Ups
Goal+ 4+ Rounds
Video courtesy of Central Athlete.
With this AMRAP being a bit longer, try to stay at the same pace from the beginning all the way through the end. Trying to sprint at the get-go will just leave you sucking wind by about the 5-min mark.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/50)
Run -> 500M Row (ELITE: Run w/vest)
Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
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, RDLs, Bulgarian Split Squat (per leg)
S/S/S:
Bulgarian Split Squat
10,9,8,7,6 Per leg
Increase weight ea set
Video courtesy of Catalyst Athletics. Last time hitting our Bulgarian Split Squat this cycle before we re-test our 5X5 (23Oct). The goal for this week is some more muscular endurance, so the reps are higher. Still begin with a weight where the last rep is a struggle (but not impossible) to get finished in good form.
WOD:
EMOM 16:
Odd Min – Max Cal Echo Bike
Even Min – Accumulate :20 of Hollow Hold
Video courtesy of CrossFit HQ.
While the odd minutes do say Max Cals on the Bike, don’t try to go for an all-out sprint, as that pace may last you 20-30 seconds. Keep a consistent (yet fast) pace through out the whole minute. Go until the complete end of the minute, take 10-20 seconds getting off the bike and catching your breath before going into the hollow hold. This way, you ‘ll likely finish the hold by the :40 mark, giving you about 20 seconds the get back on the bike.
Scaling Options:
Hollow Hold -> Hands at side hollow hold -> Knees tucked
As strange as this sounds, I want you to focus on keeping the heart rate down during the cardio piece of the WOD, the Double Unders. Keeping the shoulders relaxed and getting the timing down will not only allow you to get through the dubs quicker, but your shoulders won’t be as smoked going into the Devil’s Press and Toe2Bars after.
Joint Strike CrossFit 