Barbell W/U: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug, high elbows, high hang muscle clean, high hang power clean, front squat, hang clean, clean from mid-shin
WOD:
On a 20:00 Clock…
0:00-4:00 –
Work up to a Heavy Clean
4:00-6:00 – Rest
6:00-10:00 –
AMRAP 4:
Burpee to 6” target
10:00-12:00 – Rest
12:00-20:00 –
3 Rounds For Time:
30 Double Unders
15 Wall Balls (20/14)
8 Toe2Bar
Score each section separately
Video courtesy of Train FTW. Some good examples of the Burpee to 6″ target.
A nice little 3-parter for today. We begin with a bit of strength work, but under a short clock. Notice the instructions say work up to a heavy single. With the time being 4 min, I am not expecting you to shoot for a new 1RM. Heavy for today. And you can do Power Clean or Squat Clean. For part 2, looking to try our limits in moving our body in space. Another short time domain, so make your movements count. For the final piece, the quicker you move, the better your score. To do this, stay smooth and steady on the dubs, aim for unbroken or 8/7 on the wall balls, and either unbroken or 4/4 on the Toe2Bars. Remember, that last section is an 8-min time cap!
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell W/U: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin
S/S/S:
EMOM 12:
Min 1 – 10 Push Up w/Renegade Row
Min 2 – :30 Handstand Hold
DB weight – athlete chooses load
Video courtesy of WOD Star. This shows the order for the Push Up w/Renegade Row. One rep = 1 Push Up, row one arm, row the other arm.
Our strength/skill piece will prime up the shoulders and back for what is coming in our WOD today. In both movements, core engagement is needed to keep your body in the correct position. Don’t let it relax or you risk unneeded back and shoulder strain
WOD:
8 Rounds For Reps:
:20 Pull Ups
– Rest :10
:20 Power Snatch (115/80)
– Rest :10
Video courtesy of Train FTW. Key to a good score and walking out of today’s WOD without being in pain is fast, efficient reps. With only 20 seconds to work, we want to move quickly, but no get our bodies out of place. If you plan on cycling the snatch, as seen in this video, have the hips set low on the first rep, but a bit higher on the subsequent reps to help with speed. Now, with that said, I don’t want folks to have their butts high in the air and turn the first piece of each snatch into a stiff leg deadlift. Still bend the knees once the bar goes past your knees.
Scaling Options:
Renegade row push-ups -> push ups w/knees on ground
Handstand Hold -> Pike holds on box -> Hand Plank hold
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
One more week before we start our next strength cycle. This week we’ll continue with added skill work and some challenging WODs, which will conclude with the “Kabul 13” Here WOD on Friday.
Warmup:
Jog 30’ and back X 4
Butt kickers 30’ and back
Side shuffle 30’ and back
A-Skip 30’ and back (see video below for A & B Skip, courtesy of Runify)
B-Skip 30’ and back
Calf stretch in downward dog x 30 seconds
Spider-Man Lunge 30’
S/S/S:
400M Run:
3 attempts to set new PR for 400M run
This can be done at the track or on the 400M path at the Combat PT Tent. Rest as needed between attempts.
Today we get a chance to get a running distance short enough that we can go into sprint mode, but long enough that it will push our cardio limits if we go all out. As stated above, rest as needed between attempts so you are fully recovered each time, BUT, don’t wait so long that the muscles get too cold to go full-go again
WOD:
“Death By Bike”
EMOM for as Long as Possible:
Start w/3 Cals on Bike for first minute
Add 2 Cals every minute
Go until you cannot finish Cals in a given minute
Score = successful minutes
Video courtesy of The Ready State. Some good tips of how to maintain body position when you get tired.
Time to push the thresholds of your aerobic capacity! What better way than with a “Death By” WOD on the bike?! Take the first few minutes to get your form dialed in and slowly increase the pace.
Videos courtesy of Ken Whittier and The Power Athlete, respectively. Demos of the 90/90 stretch and the Dead Bug. Our first part will focus on some mobility aspects that will help make the WOD work out better for you.
WOD:
“GI Jane’s Shredded Abs”
For Time:
100 Burpee Toes2Bar
16 Min Time Cap
Video courtesy of OPEX Athletics. Quick demo of the Burpee Toes2Bar.
So, we’ll finish off the week with a spicy twist on a CrossFit Classic “Gi Jane”. But, were the original had burpee pull ups, our version will instead be burpee toes2bar. The concept is, this will give more of an overall stimulus whereas the original gave more emphasis on targeting mainly the upper body. Should be fun!!
Video courtesy of CrossFit HQ. Take the first part of today and wake up the OH position with some good, heavy Overhead Squats. Not so much looking to max, but getting in some heavy sets.
WOD:
16 Min AMRAP:
30/21 Cal Echo Bike
50’ Single-Arm OH Walking Lunge (50/35)
*Switch arms at 25’
Video courtesy of Functional Bodybuilding.
Not going to lie, the chances that both your legs and arms will burn so bad you won’t know which is burning worse are pretty good. Best advice I can give is in the OH walking lunge, really activate that shoulder area like you did in the OHS earlier. Really get that arm pit to face forward.
30-sec elevated prayer stretch on box – see video below courtesy of ChiroSport Specialists of Dallas
WOD:
FOR LOAD:
5-5-5-3-3-3-2-2
Thrusters*
* Perform 50 Double Unders and 10 Box Jump Overs (24/20”) after each set of Thrusters.
Rest as needed between sets.
Score = heaviest weight
Video courtesy of CrossFit HQ. Today is about learning to move heavier weight in what of our foundational movements, the Thruster! The heavier you go, really focus on getting that leg drive to get the barbell moving out of that squat. More hips and legs you use, less the arms will have to do at the end of each rep. The dubs and box jump between sets are just to keep the hips fully fired up and ready to go for the next heavy set. You can either clean the bar from the ground or go out of the rack today.
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
“The Longest Mile”
4 Rounds For Time:
10 Burpees
100M Run
10 Air Squats
100M Run
10 Push Ups
100M Run
10 Pull Ups
100M Run
Video courtesy of Mac Pro. Noah Olsen with some point of performance for the burpee.
When you look at this one on paper, you may say “40 reps per movement plus a mile of running. Too easy”. But it is ones like this that can sneak up on you pretty quick. Even if you want to finish this one fast, would highly suggest not trying to sprint from the get go. Rather find a pace you can maintain throughout, both in the running and in the movements.
Scaling Options:
Run -> 125M Row each time
Burpees -> No push up/no jump burpee
Push Ups -> off a bench or box
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Quick Announcement: Our next two weeks will be transition weeks to give your bodies a little time to reset after our most current cycle. We’ll end next week with a Hero WOD event at the Combat PT Tent with a running of “Kabul 13”. The Monday after that will begin our next strength cycle.
Warmup:
2 Rounds:
6 Barbell upright rows (hands in clean grip)
6 no/dip muscle cleans
6 RDLs
6 Elbow rotations
Then…
30-sec kneeling wrist stretch per side
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang power clean, front squats, hang power clean, power clean from mid-shin, press, push press, push jerk
S/S/S:
Every Minute On the Minute for 12 Min:
Min 1 – 2 Clean pulls to bottom of knee (2-sec hold per rep) + 2 Power Cleans
*Start at 70-% of C&J 1RM, and climb in weight every time you come back to the Clean Pull/Power Clean minute
Video courtesy of The Olympic Weightlifting Guru. Quick demo of the Clean pulls to the bottom of the knee. We’ll begin our first transition week with some Clean and Pressing-centric work. These EMOMs are to help reinforce the skill set for the C&J. Start off the sets at 70% of your C&J 1RM. Every time you come back to the Clean Pulls/Power Cleans, feel free to increase the weight based off of feel. Goal should be to finish in the 80/85% range
WOD:
21-15-9:
Hang Power Cleans (95/65)
Front Squats
Push Press
Video courtesy of Train FTW. Quick demo on cycling hang power cleans.
Today, my challenge to you is try to hold onto the bar until you finish a full round. Meaning, get through all 21 hang power cleans, all 21 front squats, and all 21 push press before you drop the bar. Do the same with the round of 15, and the round of 9. Can you finish in under 8 Min?
8 Cossack Squats – See video below, courtesy of Functional Bodybuilding
Then…
Super Squat Hip Sequence – Video courtesy of Mobility WOD
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench).
S/S/S:
Bulgarian Split Squat
5X5
Increase weight ea set
Compare to 6June2022
Video courtesy of Catalyst Athletics. Re-test week finishes up with a re-test of our 5X5 (per leg of the Bulgarian Split Squat. If you’ve grinded through these over the last 9 weeks, you should see an increase in the amount you are able to hit per round compared to what you did on 6June. Keep the core tight, stay balanced, and grit through these!
WOD:
Every 5 Min for 15 Min, complete:
400M Run
15/10 Cal Echo Bike
Score = total work time
So, today is all about moving as fast as possible and recovering pretty quick as well. With 5 minutes to finish the run and bike portions of each round, the goal is getting about a minute rest per round. Remember, keep track of what time you finish each round, as you will add up the total work time for all 3 rounds to get your score. If at the 5-minute mark, you haven’t finished your bike cals, stop biking and go right into your next run, but scale back either the run or the bike that next round.
Scaling Options:
Run -> 500M Row per round
Cool Down:
Couch Stretch – 2 min per leg
Banded Hamstring Stretch – 1 Min per side
Video courtesy of moveSKILL. Quick demo of the banded hamstring stretch
Joint Strike CrossFit 