Warmup:

Jog 30’ and back x 3

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL

WOD:

“Tabata Barbell”

With a Running Clock in 19 minutes:

Tabata Deadlift (185/130)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata = 8 sets of :20 work/:10 rest

Score = Total reps

Video courtesy of Structure Your Strength.  Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”.  Don’t let the short time of each round allow your form to go bad.  Stay tight on each rep.  As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves.  During the minute break, change the weight on your bar.

Scaling Options:

Bar weight -> as needed. NOTE:  Should be a weight you can do 8-10 unbroken reps with

Cool Down:

Iron Cross hold – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

50 Single Unders

25 one-leg SUs per leg

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

30 Double Unders

One-leg RDL to kick 30’

20 arm circles

20 over and backs

On rig: On pull up rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups.  If doing muscle ups, 1-2 muscle ups or 5 muscle up transitions

Burgener warm up – see videos below, courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

2-Second Paused Snatch (at knee)

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the pause Snatch.  Each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  The goal with these paused snatches is to teach keeping tension throughout the Snatch.  Far too often have I seen athletes lose a snatch due to letting their body fold up at the start of the Snatch due to not tightening their core and squeezing their shoulder blades.  Do NOT let your body lose tension in this pause, and do NOT re-dip out of the pause.  You should be able to go right back into the upward movement of the Snatch after the pause

WOD:

For Time:

9 Muscle-ups

50 Double Unders

7 Muscle-ups

40 Double Unders

5 Muscle-ups

30 Double Unders

4 Muscle-ups

20 Double Unders

3 Muscle-ups

10 Double Unders

Today we’re looking at a bit of a higher skill set and ability to move quickly through those skills.  But, if you still don’t have Muscle Ups or Dubs, don’t worry.  Scale properly, and we will get you one step closer to attaining these goals.  As the reps decrease each round aim to speed up!

Scaling Options:

Muscle Ups -> Banded Muscle Up Transitions -> Burpee to Kipping Pull Ups -> 3 strict pull ups &3 strict ring dips per MU -> Burpee to Jumping Pull Up

DUs – 2X Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Doorway stretch – 1 Min per side

Warmup:

8 Box step ups

10 Pushup2Downward Dog

10 Thread the Needle

5 Scap Pull ups

5 Kip Swings

5 Box Jumps

10 Plank shoulder taps

5 pull ups

2 Wall Walks

WOD:

30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up

*Add 2 Reps every time you come back to a movement.  IF you are unable to meet the rep count of a given movement, drop down to last successful rep set the next time you come back to the movement, and stay at that rep count for the rest of the WOD.

Video courtesy of The CrossFit Affiliate Programming page.  Some good HSPU efficiency tips. Progressing Bodyweight Ladder to start off the week!  Every time you come back to a movement, you add 2 reps.  If you are unable to finish the reps of a given minute, at the end of that minute, move on to the next movement, but when you come back to the movement you failed at, drop down to the reps of the last successful round you got.  Ex: I get to the round of 10 pull ups, but can get 10 in the minute.  The next time I come back to pull ups I drop to 8 reps.  Should I fail again at 8 reps, I drop to 6 the next time I hit pull ups.  This rule will go for each movement.  To avoid hitting failure, use the lower-rep sets to dial in movement efficiency so when the reps get high, you can depend more on efficient movement instead of muscling your way through

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push ups off the floor -> Hand-release push ups

Cool Down:

Thread the Needle – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

Super Squat Hip Sequence: See video below, courtesy of Mobility WOD

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.

WOD:

EMOM 16:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 8/6 Cal Ski Erg

Min 4 – 12/9 Cal Bike

Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round.  Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!

Scaling Options:

DUs -> 45 Sec of DU practice

Run -> 125M Row

Cool Down:

Calf Stretch on rig – 1 Min per side

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD.

Warmup:

Grab light/med KB

10 Box step ups

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

5 Box jumps

10 Goblet Squats

15 sec hollow hold

5 V-Ups

WOD:

5 Rounds:

10 Box Jumps (30/24”)

15 Goblet Squats (70/53)

20 GHD Sit-ups

25 Russian KB Swings (70/53)

40 Min Time Cap

Video courtesy of Rogue Fitness.  Demo of proper GHD technique. The box height, movement, and weights used in this WOD are meant to be a bit higher than normal.  If you are able to physically do the movements as RX’d, then do it, even if you have to take a bit longer to do these reps.  Grind this one out!

Scaling Options:

Box height -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

GHD -> Ab mat Sit Ups

Cool Down:

Cobra pose – 2 Min

Couch Stretch off box – 1 Min per side

Warmup:

10 Cal Row easy pace

10 Pushup2Downward Dog

10 Scorpions

10 Cal Row medium pace

10 Iron Cross

10 Thoracic High Fives

10 Cal Row sprint

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be Strict Press.  Our focus will be good core stability, a solid base, and strong pressing.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 5X5 week, our goal is the final rep on each set should be difficult, but manageable.  Keep climbing in weight.

WOD:

15-12-9-6-9-12-15:

Cal Row

Power Snatch (95/65)

Handstand Push Ups

Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round.  After the round of 6s, try to hold onto that pace all the way through the end!

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

Cool Down:

Thread the Needle Hold – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

Grab light KB and Bike

10 Cal Bike

10 KB Deadlifts

5 KB Russian Swings

10 Bow2Bends

10 Alt Toe Touch

50 ft Suitcase carry right arm

5 American Kettlebell Swings

50 ft Suitcase carry left arm

10 Hollow Rocks

S/S/S:

Cardio intervals

15 Rounds for Cals:

30 sec. medium pace bike

15 sec. bike sprint

Score = Total cals at end of last set

The goal here is having a good transition from steady state to sprint, and back again

WOD:

3 Rounds:

400M Run

30 American KB Swing (53/35)

200M KB Suitcase Carry* (53/35)

*Switch arms at 100M point

Video courtesy of CrossFit Switch. On the suitcase carry, remember to keep the hips square and core tight to stay nice and upright in the movement.  Otherwise, you’ll feel the body crunch forward, which will make breathing a bit more difficult.  The running and KB swings will get you winded enough.  Don’t give your lungs more stress than needed.

Scaling Options:

Run -> 500M Row -> 2 min cardio of choice

KB weight -> 35/25 -> as needed

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of CrossFit Up

Iron Cross Hold – 1 Min per side

Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 14Oct 1RM

Video and description courtesy of Catalyst Athletics.

 The primary purpose of this variation this cycle is to learn to stay in a good, solid lifting position in the first pull of the clean.  Far too often a lifter will lose tension in the shoulders or back and start to roll their body forward.  By pausing right at the knee, take a mental inventory to make sure your shoulder blades are back, your core is tight and you are ready to continue moving through the lift

WOD:

AMRAP 16:

4 Burpees

8 Pull Ups

12 Box Jumps Over (24″/20″)

All bodyweight bonanza today!  Steady pace will get your numbers high in this one.  Don’t forget, on the box jump overs, you don’t have to fully open your hips and knees at the top.  Just get over the box!

Scaling Options:

Pull-ups -> Buddha pull up -> ring row -> table row

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on Box – 1 Min per side

Warmup:

Grab light DB

10 Cal Row

10 Cobra to downward Dog

10 Bow2Bends

5 DB deadlifts per side

5 DB high pulls per side

6 Alt DB Snatch

On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar or toes as close to bar as possible

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 20Aug2021

Video courtesy of Starting Strength. Our final re-test movement.  Let’s see if you 5X5 on Deadlift have gone up since 20Aug.  Every time we’ve hit this movement, we’ve talked tight core and good movement pattern.  Keep doing that and the weights will feel light!

WOD:

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB Snatch (50/35)

50 Cal Row

40 Alternating Single-Arm DB Snatch

30 Toes-to-Bar

Video courtesy of Comp Train Masters.  Some good tips on Alternating DB Snatch efficiency. Re-test ends with a small bit of “up and down the mountain” for our WOD. Smooth, efficient reps and quick transitions will make this one fly by! For the alternating DB Snatch.

Scaling Options:

T2B -> Kipping Leg raise -> kipping knee raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

If no rower, sub in echo bike or 600M Run

Cool Down:

Iron Cross hold – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

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

Burgener warm up – see 2 videos below, courtesy of CrossFit Olympic Lifting Seminar Staff

C&J w/u (before C&J): Prior to Clean & Jerk, 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing!  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

Video courtesy of NBC.  Some highlights from this past Summer Olympics Weightlifting.

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side