Video courtesy of Badass CrossFit. Quick demo of Burpee over Kettlebell. Fast hips will make all three movements come out better today. Really force that opening of the hips to move the KB for the Russian swings. A fast hip closure to get you ff the ground in the burpee saves your chest and shoulders, and forcefully opening the hips after a strong leg drive on the row will make the cals fly by!
Barbell warmup : With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin. After this, put bar in rack for push press and do 2X5 empty bar Push Press
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second visit to Push Press this cycle. Continue to use the hip extension to get the bar moving before squeezing the legs and finishing the press. With the sets dropping to 3, look to start heavier than you did in the 5X5 week.
WOD:
CrossFit Open WOD 11.1 or 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (75/55)
Compare to 20210128
Video courtesy of The CrossFit Games. Our trip back through past Opens returns us to a WOD we re-tested last January. The one that started it all, 11.1 (which was repeated as 14.1). This classic couplet is meant to be done at a good, fast pace. That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches. Use the legs in this movement and keep the back flat, chest up.
Pic courtesy of The Morning Chalkup. CrossFit releases its list of equipment we’ll need for the 2022 Open. Get ready for some fun! If you have not registered yet, click here. You can do a search for our affiliate, Joint Strike CrossFit, to join our affiliate team. Will be three fun weeks of WODs, so why not see where we land?
Warmup:
200M jog
10 Spider-man Lunge
10 Box Step Ups
10 Cobra 2 Downward Dog
10 Squat2Stand
10 Thoracic High Fives
5 Box Jumps
10 Hollow Rocks
On Pull Up bar : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups , kipping knee raise, Toe2Bar
WOD:
AMRAP 24:
25 Toes-to-Bars
50 Walking Lunges
75 Push-ups
50 Box Jumps (24″/20”)
25 Pull-ups
Video courtesy of Invictus Fitness. Some good tips on Toe2Bar efficiency. Today’s bodyweight bonanza will give you some good time under tension to work good body control through a wide array of movements. The rep counts are a little on the higher side. So, if you are a gymnastic ninja, do your thing today. If gymnastics skills are still a work in progress, your goal is manageable chunks and very short breaks before continuing on.
5 KB Windmills per side – see video below, courtesy of ONNIT Fitness
8 Walking lunges
Then…
Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts
S/S/S:
Snatch Grip Deadlift
3X5
Increase weight ea set
Video courtesy of Untamed Strength. Second run through of Snatch Grip Deadlifts this cycle. Again, we are looking at getting our first pull in the snatch very solid by getting stronger with these. On each rep, re-set your hips to make the lift perfect.
WOD:
27-21-15-9-3*:
American Kettlebell Swings (53/35)
*50′ Single Arm KB OH Walking Lunge after each round
Video courtesy of Functional Bodybuilding. Quick demo for Single Arm Kettlebell OH Walking Lunge. All you need for today’s WOD is a kettlebell and 25’ of room. Set the 25’ area. When doing the OH Walking lunge, lunge down the 25’ with the KB in one arm. At the 25’ mark, turn around, switch hands and lunge back to the start
On rig: On the rig, perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups
WOD:
4 rounds, 60 seconds work, 30 seconds rest per station of:
Cal Ski Erg
Burpees
Pull Ups
Box Jumps (24/20)
Double Unders
Alternating Lunges
Score = Reps + Cals
Goal: after 1st round of each movement, stay in +/- 5 reps/cals every subsequent round
Today is about repeatable efficiency in movements. With having a minute of work, not looking for an all-out sprint, but taking full advantage of the whole minute (remember, you have a break right after the minute of work). Think of the first round of each minute as the benchmark to hit in each subsequent round. Can you maintain that pace? Push yourself! And yes, below you’ll see there is no scale for double unders today. If you don’t have dubs, guess what? You will get 4 separate minute opportunities to work on getting your first one. For some good tips, see video below, courtesy of WOD Prep
Scaling Options:
If no Ski Erg -> Banded Ski erg -2 reps per cal
Video courtesy of KIS Fitness
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Barbell warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch
S/S/S:
Hang Squat Snatch
3@65%
3@70%
2@75%
Sets start every 3 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Second time hitting Hang Squat Snatch this cycle. Again, our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.
WOD:
4 Rounds:
20/15 Cal Row
15 Dual DB Snatch (50/35)
10 Toe2 Bar
Video courtesy of Street Parking. The Dual DB Snatch is one we haven’t done that often. Think of it similar to the movement in Devil’s Press one you are on your feet.
Today’s classic triplet will help improve all areas of fitness for you. Keep your breathing as steady as possible during the row. Keep your core engaged and use some violent hip extension on the DB Snatch. On the Toe2Bar, again, core engagement + hard push down on the bar to push your body back away from the bar to give you the room to get the toes up to the bar.
Scaling Options:
DB weight -> 35/25 -> as needed
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin
WOD:
WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up
each round, and 3 reps to the clean every 3
rounds.
Video courtesy of The CrossFit Games. Our trip through past CrossFit Opens takes us to March of 2015 with 15.4. The goal to getting into the higher rep rounds is steady work on the Handstand Push Ups and fast cycling on the barbell. That said, if the weight is in the 75% or higher of your 1RM, this does not mean you have to go touch and go on the cleans. Quick singles will save your arm strength, allowing you to get through the HSPUs better. Take a good 10 minutes to work up to the weight you need for the WOD, and focus on quick elbows through the bar every time. Quick note, you can do Power or Squat Cleans. Highly suggest Power Cleans
Scaling Options:
HSPUs -> Push Press (95/65, scale weight as needed)
Bar weight for cleans -> 155/110 -> 135/95 -> 115/75 -> as needed
Join Max at 0600 M-W-F for Warrior training classes. These classes will incorporate functional training with a little competitiveness and community to feel to encourage getting fitter. This is a great way to get ready for that PT Test!
Warmup:
10 Cal Bike
Walking lunge 30’
Inchworm 30’
Spider-Man Lunge 30’
Heel2Toe 30’
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
Super Squat Hip Sequence -see video below courtesy of Mobility WOD
S/S/S:
Back Squats
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our second visit to Back Squats on this Strength Cycle. Again, we’re working on some good foundational strength here. With the work sets dropping to 3, look to go heavier than the 5X5 week. Still keep form perfect and protect your back by keeping that core tight!
WOD:
For Time:
10 Cals Bike
200 M Run
15 Cals Bike
400M Run
20 Cals Bike
800M Run
Time Cap: 15 Min
Looking to push the lungs a bit today! Looking to keep right under a sprint pace on the bike and then a steady quarter-mile pace on all the runs. 15 Minutes if VERY doable.
Every round, add 2 reps to Devil’s Press and Renegade Rows
Videos courtesy of CrossFit Federal Hill, Train FTW, and CrossFit Hubtown, respectively. Quick demos on Devil’s Press, DB Front Rack Lunge, and Renegade Rows.
The best way to set up for today is mark off a 30’ section on the floor. Each end will server as a start/stop spot for your front rack walking lunges. At the end points, you will either perform Devil’s Press or Renegade rows. On the Renegade rows, each time you row in a DB, that is one rep. So, in the first round, where your rep count is 4, you will do 2 per side (alternate sides every rep).
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs. Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean
S/S/S:
Hang Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set. Sets start every 3 min
%s based off 16-Dec 1RM
Video and description courtesy of Catalyst Athletics.
Our Clean variation this cycle will be the Hang Squat Clean. Similar to the Hang Squat Snatch, our purpose of focusing on Hang Cleans this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.
Execution: With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the upper thigh as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around and up into the clean rack position as you sit into the squat, stabilize, and recover to a standing position.
WOD:
For Time:
3 Deadlifts (315/225)
200M Run
6 Deadlifts (315/225)
400M Run
9 Deadlifts (315/225)
800M Run
Time cap: 13 Min
Today’s WOD is meant to give push a little muscular and aerobic capacity in you. Try to increase pace on the longer runs and keep tight core on the lifts.
