On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
High Hang Clean + Clean
3@65%
3@70%
2@75%
+1 Split Jerk at the end of ea set.
Sets start every 3 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift. Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!
WOD:
10 Rounds For Time:
Reps of 10-9-8-7-6-5-4-3-2-1
Power Snatch (115/80)
Toes 2 Bar
15 Min Time Cap
Video courtesy of CrossFit HQ.
The first few sets of this WOD will make you feel like there is no end in sight. But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
AMRAP 7:
5 Cal Ski Erg
5 Cal Row
5 Cal Echo Bike
10 Cal Ski Erg
10 Cal Row
10 Cal Echo Bike
Etc… Add 5 cals every round
– Rest 3 Min
Repeat for 4 sets (start back at 5/5/5 at beginning of each set)
Score = total cals
Video courtesy of The Ready State. Looking for a good cardio output every 7-minute segment today! You’ll have to push the pace to get into the 15s on all three movements. Can you make it to the 20s?
-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our pushing movement for this cycle will be the Push Jerk. Our goal with the Jerk is to increase the amount of weight we can successfully get overhead. Statistically, you should get a good 30% more weight in a Push Jerk than you would from a Push Jerk. Big key is once you extend the hips, PUNCH with the arms as you land in soft knee.
WOD:
4 Rounds:
7 Dual KB Clean & Jerks (55/35)
14 Burpee over KBs
28 Double Unders
Time Cap: 12 Min
Video courtesy of WODStar. For the Dual KB Clean & Jerk, once the KB come off the ground, they do not have to return to the ground until you are done with the reps, they only go to the hang on the way down.
In today’s WOD, the first two pieces should really get the heart rate up. Your goal during the double unders is to slow your heart rate down just a bit, so focus on a steady rhythm in the dubs rather than trying to race through them. Remember, smooth is fast…
So, today’s WOD has a run and Russian KB Swing buy-in each round. And yes, no scaling options for the dubs. Today is another day where you get 5 opportunities to get your first Double Under (if you’ve never gotten one) or 5 rounds of getting more dubs than before. You should have around 1:00-1:30 per round for dubs. With the Russian Swings, try to keep the slight bend in your arm as the KB comes up out of the swing. This will put less of a taxing on your shoulders, and make the return much faster.
Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Hang Snatch + Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
% Based off 3Nov1RM
Video courtesy of Train FTW.
Our Snatch complex this cycle will really help develop that explosive hip extension. 1 rep of the complex will consist of a hang squat snatch, followed by a squat snatch. Would prefer these reps be of the squat snatch variety, but if dropping to the bottom of an OHS is a limiting factor, make them power. On the hang, focus on loading up tension as you dip yourself into the hang position, and then VIOLENTLY extend the hips to get that bar moving!
WOD:
AMRAP 12:
200M Med Ball Run (20/14)
15 Burpee Box Jump Overs (24″/20″)
10 Toe2Bar
Video courtesy of Chad Kackert. Some options for how to carry the med ball in the run.With the med ball runs, know that your pace won’t be as fast as a normal run. Some folks trend to try and sprint, but with the added load, that could do weird things to your knee or mess with your balance. Would rather you move smoothly even if it is a sec off your pace.
On Rig: Perform 5 reps of scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups (or ring rows)
WOD:
EMOM 15:
Min 1 – 12/9 Cal Bike
Min 2 – 15 Pull Ups
Min 3 – 25 Ab-Mat Sit Ups
Rest 5 Min, then…
15-12-9-6-3:
Ski Erg Cals
Handstand Push Ups
Video courtesy of CrossFit HQ.
Little 2-for-Tuesday feel for today’s dual WOD! The rep counts in the first part of today are meant to challenge you. You’ll be lucky to have any more than a 15-second break per minute. Find a steady pace and keep from losing form. If form gets sloppy, it’ll require more effort to finish, thus making you more tired than needed
Scaling Options:
Pull ups -> Banded pull ups -> Buddha Pull ups -> Ring Rows
If no ski erg, banded ski erg. 2 Pulls + 1 Cal
HSPUs -> Pike Push-ups off a box -> Pike push-ups off the floor -> High kneel DB should press
New Strength Cycle!!! This week and next week will kick off a new cycle that will take us into mid-January. Be ready to make some good gains!!!
Warmup:
200M jog
2 Rounds (grab 2 light Dumbbells):
8 DB deadlifts
8 DB Front Squat
8 DB Press
Then…
10 Squat2Stand
10 Thoracic High fives
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: ¼ Front Squat, ½ Front Squat, Front Squat
S/S/S:
Front Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our new strength cycle begins with a foundation for a successful Squat Clean, a solid Front Squat!! In between sets, keep working your Front Rack mobility to make it easier to make a shelf with your shoulders. Keep the core tight throughout the lift as well.
WOD:
3 Rounds:
25 Dual DB Shoulder to OH
50′ Dual DB Front Rack Walking Lunge
10 Devil’s Press
DB weight – 35/25
Time Cap – 12 Min
Video courtesy of OPEX Fitness. Today’s loads are meant to be slightly lighter as your rep count on this one is higher, so to make the time cap, you’re going to have to MOVE! That said, don’t get sloppy. For the Shoulder 2 Overhead, you can strict press, push press, or push jerk. Up to you. For the walking lunges, keep the core tight and gaze straight ahead. Remember, the second you look down, your torso will follow your eyes. And for the Devil’s Press, try to either go unbroken or 5 and 5.
30 sec Thoracic Wall Stretch – see video below, courtesy of Chelsea Lowenstein
10 Thread-the-needle
Barbell warmup:With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 8Sept2022
Video courtesy of The Barbell Brigade.
We finish our re-test week with our 5X5 on Sumo Deadlifts. Been saying it all week, but if you hit Sumo Deadlifts every time we had them programmed over the last 9 weeks, you will see an increase in strength. Keep your form on point and move some weight!!!
WOD:
21-15-9 Cals For Time:
Ski Erg
Row
Video courtesy of CrossFit HQ.
With a descending number of cals every round, this WOD should allow you to go full-send each round!
Joint Strike CrossFit 