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 after Snatch work and prior to C&J): 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 1RM Snatch

20 Min to establish 1RM Clean & Jerk

Video courtesy of Alex Yao. Some motivation for today.

Today is the day to 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:

50 Single Unders

8 Box Step ups

10 Squat2Stand

30 high-jump single unders

5 Box step overs

10 Air Squats

20 Double Unders or 5 attempts

3 Box Jump Overs

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

WOD:

25 Min AMRAP:

25 Double Unders

5 Pull Ups

10 Box Jump Overs (24”/20”)

15 Air Squats

Video courtesy of CrossFit Inguz.

With the rep schemes the way they are, this one should allow you to keep a pretty good pace throughout the WOD.  Find a good breathing pattern through the dubs and box jump overs so you aren’t winded when coming into the pull ups and air squats.

Scaling Options:

Double Unders -> 50 Single Unders per round

Pull Ups -> Banded Pull Ups -> Toenail Pull Ups(videos courtesy of Train FTW) -> Buddha Pull Ups -> Ring Rows

Box jump overs -> Step overs

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

Cool Down:

Calf Stretch on rig – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

Bear crawl 30’ and back

Seal walk 30’

Inchworm 30’

5 Push Ups on top of DBs

5 Cobra on DBs to hip Snap

5 Sumo stance DB deadlifts

5 Dual DB Hang Power Snatch

3 Burpee over DBs

2X5 Empty bar Floor Press

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 31Aug2022

Video courtesy of CrossFit HQ.

We continue re-test week with 5X5 on Floor Press.  Just like the OHS yesterday, aim to go heavier per round than you did on 31Aug.  Glue those shoulder blades to the floor, keep the core tight and DRIVE that bar up!!!

WOD:

EMOM 16:

Odd Min – :45 Max reps, Devil’s Press (50/35)

Even Min – :45 Max reps, Burpee over DBs

Score = combined reps

Video courtesy of Inversion Nation.  Quick demo of the Burpee of DB standard.

45 seconds of work, followed by 15 seconds of rest should allow you to get quite a few reps in this one.  Stay steady on the Devil’s Press.  On the burpees, use the hips as much as you can to get back up off the ground

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Pic courtesy of CrossFit Amplify.  Happy Halloween!  And welcome to re-test week!!!  Let’s see if our hard work over the last 9 weeks paid off!

Warmup:

200M jog

10 PVC pass throughs

10 PVC around-the-worlds

10 PVC OHS

200M jog

10 Squat2Stand

10 Kickers per leg

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

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

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 1Sept2022

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 for Overhead Squats.  The goal is to go heavier per set than you did on 1Sept.  If you’ve been hitting the rep schemes every week we did OHS, there should be no reason for your strength to NOT go up.  Hit these hard and put up some weight!!!!

WOD:

“Jack Be Quick”

For Time:

1000M Run

50 Thrusters (45/35)

30 Toes-to-Bars

This workout was designed by CrossFit Games veteran, Scott Panchik as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit.  Similar vide as “Jackie”, but with running and Toe2Bars.  Just like Jackie, get a good pace on the run, but just under a sprint.  We want to have very minimal rest time between the run and the thrusters.  Happy Halloween!!!

Scaling Options:

Run -> 1250M Row

Bar weight -> 35/25 -> as needed

Toe2Bar -> Alt Single Leg Toe2Bar* -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Video courtesy of Functional Bodybuilding

Cool Down:

Banded OH Stretch – 1 Min per side

Cobra Pose – 1 Min

Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Bear crawl 30’

Crab walk 30’

Spider-Man lunge 30’

Broad jump 30’

Tricep mash – 30 sec per side

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

Pic courtesy of IMDB. With “Halloween Ends” in theaters now, figured a two-part Halloween WOD would fit in perfect!

WOD1:

“Halloween Leg Hell”

Complete Twice:

1min Max Reps – Body Weight Front Squat

30 Sec Rest

1min Max Reps – Med Ball Cleans (20/14)

30 Sec Rest

1min Max Reps – Burpee Box Jumps (24/20)

30 Sec Rest

score=total reps

Video courtesy of Train FTW.  Quick progression guide for the Med Ball Cleans.

WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2…

WOD 2:

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (55/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)

For the movements of WOD 2:

“Candy Bag Carry” = Farmer’s Carry w/Kettlebells,

“Pumpkin Smashers” = Slam Balls,

“Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you.

“Zombie Run” = Running with plate locked out in front of you.

Have fun with this one, and move like the ghost and ghouls are chasing you! 😊

Scaling Options:

Med Ball Weight -> 14/10

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Box height -> 20/16 -> as needed

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on box – 2 Min per leg

Warmup:

2 Sets:

10 Cal Row

5 KB Sumo Deadlifts

5 KB High Pulls

3 KB Sumo Deadlift High Pulls

Then…

10 Cherry pickers

10 Sumo Squat2Stands

S/S/S:

Tabata body roll out:

Spend 20 seconds per body part foam rolling.  Take 10-sec break between body parts.

WOD:

15 Min AMRAP:

2 Cal Row

2 KB Sumo Deadlift High Pull (70/55)

4 Cal Row

4 KB Sumo Deadlift High Pull

etc.. Add 2 reps/cals per round on both movements

Video courtesy of WODStar.  Demo of the Kettlebell Sumo Deadlift High Pull.

This ascending ladder AMRAP will get spicy pretty quick.  Feel free to move fast through the rows, but make sure if you speed through the SDHPs, you don’t lose position in the movement.  Don’t want to see any rounded backs.  On the row, aim to knock out one calorie every one to two strokes.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

T-Spine rotation w/reach – 10 rotations per side

Video courtesy of John Rusin

Warmup:

1 Min Bike (slow pace)

50 Single Unders

1 Min Bike (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

25 High-jump Single Unders

30-sec Bike sprint

20 Double Unders or 5 attempts

WOD:

In 4 Min, complete:

20/15 Cal Echo Bike

Max reps – Double Unders

Rest 1 min

Repeat for a total of 6 Sets

Score = Total Double Unders

Video courtesy of WOD Prep.

Looking to really burn into the lactic threshold today with a combo of Echo Bike and Double Unders.  Look to finish the Bike in 2 minutes or less so you’ll be able to really rack up the double unders!  And, today is one of those days where we prefer you do not scale Double Unders, rather take the time to make each round to get in some good practice.  Now, if you have never gotten a double under before today, that’s okay.  Think of each round as getting a bike piece out of the way and then spending a good chunk practicing on dubs.  You may just surprise yourself and hit your first dub!!!

Scaling Options:

If no Echo Bike -> 25/18 Cal Row

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Dynamic Pigeon Stretch – 1 Min per side

Video courtesy of Physio Plus Fitness

Warmup:

Bear crawl 30’ and back

Reverse bear crawl 30’ and back

Stiff-leg bear crawl 30’

Twisting Lunge 30’

10 Squat2Stand

10 Thoracic High Fives

10 huggers

10 Over & Backs

S/S/S:

Spend 10 min on Handstand Walk progression work

Video courtesy of Karhu Training Co. Some good Handstand Walk progressions.

We always want to work towards increasing our movement skill set.  The Handstand Walk is one many athletes forget needs constant work.  Take the first 10 minutes to work whatever stage towards handstand walks you are at

WOD:

3 Rounds for Time:

75′ Dual Dumbbell Walking Lunge (50/35)

20-Second, L-sit on top of DBs

50′ Handstand Walk or Stiff-leg bear crawl

Videos courtesy of Barbell Shrugged and Cat Bodies Gymnastics, respectively. Demos of the DB L-Sit and Stiff-leg Bear Crawls.

Keep the DBs in a good front rack position as you move through the lunges, then keep those same DBs to go right into your L-Sit.  If Handstand walk is in your wheel-house, knock those out, otherwise, go with the Stiff-leg Bear crawl option and cover the same distance.

Scaling Options:

DB weight -> 35/25 -> as needed

L-Sit – Seated leg lift hold

Video courtesy of Ridzene Functional Fitness

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

This week will be our de-load week prior to re-testing our current strength cycle.  Still going to keep us moving and WODing hard, but just a enough of a dip in overall volume to allow us to be at 100% for next week!

Warmup:

200M jog

Spider-Man Lunge 30’

Heel-2-Toe 30’

Side lunge 30’ and back

Inchworm 30’

Duck walk 30’

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch

WOD:

For Time:

2 Rounds

-200m Run

-10 Power Snatch (95/65)

-10 Pull-Ups

2 Rounds

-400m Run

-8 Power Snatch (115/75)

-8 Chest2Bar Pull-Ups

2 Rounds

-800m Run

-6 Power Snatch (135/95)

-6 Bar Muscle-Ups

Time cap – 45 Min

Videos courtesy of Train FTW.  Some good tips on Chest2Bar Pull Ups.

Today, we look to increase distance, load and skill every 2 rounds.  Move quickly in the first 2 rounds, but not at a sprint pace.  Need to make sure you have enough gas in the tank for the longer, harder rounds.  As weight goes up on the Power Snatch, rely on speed through the middle (fast hip extension) to do most of the work.  On the increasing pull up skills, you may find you’ll have to break up the sets more as the movements get harder.  That’s fine as long as you keep the rest to a minimum.

Scaling Options:

Run -> 250M row per 200m of running

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Bar Muscle Ups -> Burpee 2 Kipping Pull Ups -> Burpee 2 Jumping Pull Ups

Bar weight -> as needed, just make 3 jumps through WOD

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Shoulder Mobility Work (see video)

Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

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

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

So, took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  The point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Lying Thoracic Rotation – 10 per side

Video courtesy of The Active Life