Join us this Friday at 0630 for the EOD Warrior Foundation WOD.
Now, back to today…
Warmup:
Banded 7s (see video below, courtesy of Mayhem Athlete) then,
10 Light KB deadlifts
Side lunge 30’ and back
Inchworm 30’
Crab walk 30’
10 Light Russian KB swings
10 Spider-Man Lunge w/twist
:30 Kneeling Wrist Stretch
Barbell Warmup – 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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
3 Position Clean (High Hang/Hang/Floor) + Jerk
On a running clock…
0:00 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 1 set @85%
-Add 1 Jerk at the end of each set
Video courtesy of CrossFit Southie.
Last time hitting our Clean Complex this cycle before re-testing our Oly 1RMs. Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.
WOD:
3-6-9-12*:
Push Jerk (155/105)
*15 Russian KB Swings (70/55) after each round
Time Cap: 10 Min
Video courtesy of CrossFit HQ.
The load on the jerk is a bit heavier than normal, so make sure you actively pull yourself down into your dip every time so you get the most explosion coming up. Use the Russian swings as a time to make up speed. – Looking forward to seeing some sub-3 min times on this one!
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 185/130)
Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press
Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
S/S/S:
Strict Press
5X3
Add weight ea set
Video courtesy of CrossFit HQ.
Third session of Strict Press this cycle. with the reps per set dropping to 3, aim to go even heavier than the 5X5 and 3X5 weeks.
WOD:
3 Rounds For Time:
15 Handstand Push Ups
20 Hang Power Cleans (95/65)
50 Ab-mat Sit Ups
Video courtesy of Misfit Athletics.
Be prepared for your core and hips to feel this one today! Be smooth on cycling the hang power cleans and breath through the sit ups.
Scaling Options:
HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press
Barbell warmup – With an empty bar, perform 5 reps of: good mornings, RDLs, deadlifts. Then start working up to WOD weight on deadlifts
WOD:
Every 1:30 For 10 Sets:
Row 125m
3 Deadlifts at 75% of 1RM
Max Burpee Over Bar in Remaining Time
-Rest 1:30 between sets-
Score = Total Burpee Over Bar
Video courtesy of Functional Bodybuilding.
Today we’re looking at equal work to rest ratio for 10 rounds. The row and deadlifts should take just under a minute, leaving you plenty of time to rack up the burpee over bars.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
On a running clock…
0:00 – 5:00, do 4 sets @65%
5:00 – 10:00, do 3 sets @70%
10:00 – 15:00 do 3 sets @75%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Third time hitting our Snatch Complex this cycle. We up the %s a bit more, so use the allotted time per set as best as you can to make each lift successful.
WOD:
30-25-20-15-10-5*:
Am Kettlebell Swings (55/35)
*8 Shuttle Runs after every round
1 Shuttle Run = 25’ down & back
Time Cap – 15 Min
Videos courtesy of Mayhem Athlete and CrossFit HQ, respectively.
This will be a lunge-killer if you don’t plan it just right. Even if you are positive if you were totally fresh and only had to do one unbroken set of 30 KB swings you could crush it, make sure you DON’T try that in the set of 30. Would suggest a very small break at the middle of the KB sets of 30, 25, and 20. This way you can still breathe as you plow through the shuttle runs.
On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
WOD:
“CINDY XXX”
AMRAP 20:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Video courtesy of CrossFit HQ.
Today we do a variant of the classic CrossFit Benchmark, “Cindy”. You start with 10 pull ups, 20 push-ups, and 30 air squats. Add 5 pull ups, 10 push-ups, and 15 air squats every time you come back to those movements all the way up until you hit 30 pull ups, 60 push-ups, and 90 air squats (a total of 600 reps). Once you get here, and if you still have time, go back to the 10 pull ups, 20 push ups, and 30 air squats and do it again. Get as far as you can in the 20 minutes.
Scaling Options:
Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
Back Squat
5X3
Add weight ea set
Video courtesy of Catalyst Athletics.
Third session of Back Squats this cycle. Just like with the Sumo Deadlifts, our reps drop back to 3 each round, so go heavier per set this week than you did on the 3X5 week.
WOD:
15-12-9:
Hang Power Snatch (95/65)
Devil’s Press (50/35)
Video courtesy of Proving Grounds.
High intensity is going to be needed to power through these two movements. Keep your grip on the barbell during the hang power snatches and stay moving in the devil’s press.
Videos courtesy of Mayhem Athlete and Runify, respectively. * For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
Every 2:00 for 12:00
Run 200M
Keep track of each run’s time
Goal – increase pace each round.
We continue with our run-focused beginning of the day. Work on fast foot turnover and body position in each sprint
WOD:
“Nicole”
AMRAP 20:
400M Run
Max Unbroken Pull Ups
Video courtesy of Stephen Baker.
On a 20-min clock, perform a 400M run, then complete as many Pull Ups as possible in a single set (unbroken, meaning a drop from the pull up bar, touching the ground, or otherwise resting in any other position than a hang counts as a break and the end of the set). Continue immediately to another 400M run and another max unbroken set of pull ups. Repeat until the 20 minutes are up. Score is total pull ups.
Scaling Options:
Run -> 500M Row
Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of Barbell Brigade.
Third time hitting Sumo Deadlifts this cycle. With the reps per set dropping back down to 3, aim for heavier loads this week compared to the 3X5 week.
WOD:
Every 5 Min for 15 Min, complete:
24 Alt DB Snatch (50/35)
12/9 Cal Ski Erg
10 Handstand Push Ups
Video courtesy of Mayhem Athlete.
Even though most folks think of any version of snatching as being upper-body dominant, don’t forget there is a lot of hip hinging int hose reps, so keep the back flat throughout.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/55)
HSPUs -> Pike Push ups off a box -> pike push ups off the floor -> high kneel DB press
Joint Strike CrossFit 