Warmup:

500M row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10PVC pass throughs

30 sec OH banded stretch per side

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle.  Set bar down, shake out arms.  Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our pull motion this cycle will be the Deficit Deadlift.   Benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps).  Re-set the back and hips after EVERY rep.  Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position

Prior to the WOD, take some tips from Kelly Starrett (vid courtesy of Mobility WOD)

WOD:

CrossFit Open 12.2

AMRAP 10:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

Video courtesy of The CrossFit Games. Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Scaling Options:

Bar weight -> As needed, as long as you increase weight every 30 reps

Cool Down:

T-Spine Roll out w/arms overhead  – 2 Min

Video courtesy of Rowing Strength

Back roll to v-sit – 10 reps, slow and controlled

Pic courtesy of Blank Calendar Pages.  The Combat PT Tent will be closed today, but don;t worry, we got you…

Warmup:

Jog 30’ and back x3

High knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

20 Mountain climbers

10 Cobra2Downward Dog

3 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness).  For Cobra to Hip Snap, the goal is getting used to a controlled fall for the burpee and then acting like someone has a string attached to your hips and they suddenly pull up.  Try to land the feet in the ideal jumping position.  This little drill will help make burpees way more efficient

WOD:

“Froggin”

Every 5 Minutes x 5 Sets:

200M Run

35 Mountain Climbers

15 Burpees

200M Run

35 Mountain Climbers

Video courtesy of Live Strong.  With the gym being closed, wanted to give an option that can be done anywhere outdoors, or if you have a 200M indoor facility at your disposal, have at it.

Scaling Options:

Run -> 250M Row

Cool Down:

200M walk

Cobra pose – 1 Min

Warmup:

2 Sets of:

High knees 30’

Butt kickers 30’

Side shuffle 30’ & back

Walking lunge 30’

Inchworm 30’

Then…

Barbell warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squatting movement for this cycle will be the 2-Second Pause Back Squat.  This simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy.  So, during the pause, do NOT relax the body or let your body slump at all.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!

WOD:

4 Rounds:

400M Run

21/15 Cal Assault Bike or 30/21 Cal Row

No secrets to this one.  This is just a “grit and grind” cardio killer. Put your head down and do the work.

Scaling Options:

N/A

Cool Down:

Pigeon Pose – 1 Min Per side

Couch Stretch – 2 Min per leg

Warmup:

30 Jumping Jacks

10 Squat2Stands

10 Thoracic High Fives

10 Alt Toe Touch

10 Cobra to Downward Dog

10 Huggers

10 Over & Backs

On Rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Kipping Knee Raise, Toe2Bar.

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, squat clean from knee, press, push press, thruster, push jerk.  Put bar down, shake out arms, pick bar up in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin

Pic courtesy of Facebook.  This may be how you guys may look mid-WOD today….

WOD:

AMRAP 6:

4 CJ @155/105

4 Pull Ups

8 CJ @155/105

8 Pull Ups

…etc… Add 4 reps ea. round

-3 Min Rest-

AMRAP 6:

3 Power Snatch @115/80

3 Burpee Over Bar

6 Power Snatch @115/80

6 Burpee Over Bar

…etc… Add 3 reps ea. round

-3 Min Rest-

AMRAP 6:

2 Thrusters @95/65

2 TTB

4 Thrusters @95/65

4 TTB

…etc… Add 2 reps ea. round

Three separate ascending ladder AMRAPs, each with their own mix of movements.  Notice the rep schemes differ on each, so don’t go up by the wrong number!  The weights should be something you could do a good 6-8 reps unbroken if you were fresh.

Scaling Options:

Bar weight -> as needed, just drop weight for each different AMRAP

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Thread the needle hold – 1 Min per side

Warmup:

50 Single Unders

25 R-Leg SUs

25 L-Leg SUs

30 Alternating SUs

25 Double Unders or 5 attempts

On rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups, then 1-2 muscle ups.

Barbell and DB warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.  Put bar down, pick back up in Snatch grip, behind the neck push press, OHS.  With a light DB, perform 5 reps per side of: DB deadlift, DB high pull, DB Snatch

S/S/S:

Split Jerk

5X5

Increase weight ea set

Before we get into the Split Jerk, quick review on the Jerk Rack position (videos courtesy of Catalyst Athletics)

A good explanation of these benefits can be found here

For this cycle, our pushing movement will be the Split Jerk.  Once in the Jerk Rack position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels).  At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward.  As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split.   Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar

WOD:

“CrossFit Open 18.3”

2 Rounds for Time:

100 Double-Unders

20 Overhead Squats (115/80 lb)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (50/35 lb)

100 Double-Unders

12 Bar Muscle-Ups

Time cap: 14 minutes

Video courtesy of the CrossFit Games.  Our journey through past Open WODs keeps us in 2018 this week.  With a 14 min cap, the goal is to move as fast as possible through these movements.  That said, don’t get sloppy on the OHS piece.  If you don’t stay stable, you make the shoulders do way too much work and they’ll be dead by the time you make it to the muscle ups.

Scaling Options:

DUs -> 2X SUs

Bar weight -> 95/65 -> 75/55 -> as needed

Muscle ups (chin above pull ups -> ring rows

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Shoulder Stretch – 1 Min per side

Warmup:

Grab light Kettlebell

2 Rounds:

10 Cal row

10 KB deadlifts

5 Russian KB Swings

5 American KB Swings

5 Goblet Squats

Then…

Super Squat Hip Sequence (video courtesy of Mobility WOD)

WOD:

For Time:

70/50 Cal Row or 50/35 Cal Assault Bike

21 Kettle Bell Swings (53/35)

21 Goblet Squats (53/35)

50/35 Cal Row or 35/25 Cal Assault Bike

15 Kettle Bell Swings

15 Goblet Squats

30/21 Cal Row or 21/15 Cal Assault Bike

9 Kettle Bell Swings

9 Goblet Squats

Video courtesy of CrossFit HQ.  Some efficiency tips on American KB Swings.  Find a good, steady pace on the cardio and then attack the KB work.

Scaling Options:

KB weight -> 35/25 -> As needed

If no rower or assault bike, sumo deadlift high pulls (95/65) 1 rep per cal of row

Cool Down:

Iron Cross Hold – 1 Min per side

Roll out T-Spine

Warmup:

10 Box Step ups

10 Pushup2downward dog

10 Bow to Bends

10 Spider-Man lunge w/twist

10 Hollow rocks

5 V-Ups

On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS

S/S/S:

Power Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 4Feb 1RM

Video courtesy of Will Fleming.  Welcome to the next Strength Cycle!!  We kick it off with our Snatch Complex.  For this cycle, we’re keeping it pretty simple.  Perform 1 Power Snatch, then go into 1 Overhead Squat.  The emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  Stay tight!

WOD:

“Tabata Body Stuff”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Box Jumps (24/20)

The second 8 intervals are Pull Ups

The third 8 intervals are V-Ups

The last 8 intervals are Burpees

There is no rest between exercises

Score = Total Reps

Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

V-Ups -> Legs bent

Cool Down:

Shoulder Stretch on box – 1 Min

Video courtesy of Central Athlete

Cobra Pose – 1 Min

Warmup:

400M jog

Inchworm 30’

Side lunge 30’

Spider-Man Lunge 2 Samson 30’

Heel2Toe 30’

Crab walk 30’

Bear crawl 30’

10 Push-ups w/5 sec negative

On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups.

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 17Dec2020

Video courtesy of Rogue Fitness.  We finish re-test week with our last run of Bench Press this cycle.  If you hit each instance of Bench during this cycle, you should be able to handle even heavier weight in your 5X5.  Finish Strong!!!

WOD:

For Time:

200m Run

50 Push Ups

50 Pull Ups

200MRun

35 Push Ups

35 Pull Ups

200M Run

20 Push Ups

20 Pull Ups

200M Run

Scaling Options:

Push Ups -> Off bench

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Rig Lat Stretch – 1 Min Per side

Video courtesy of Harbor Park CrossFit

Doorway Stretch – 1 Min Per side

Hype Video for today

Video courtesy of Frankie Chavez.  If this don’t get you ready to lift, I don’t know what will.

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 warm up: See videos below, courtesy of CrossFit Weightlifting Staff.  Two different angles of the Burgener Warmup) – perform 3 reps at each position

C&J w/u (before 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 3 Dec2020

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

15 Cal Row or 10 Cal Bike

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Bow2Bend

10 Cobra2Downward Dog

10 V-Ups

10 Over & Backs

On Rig:  On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

4 Rounds:

50/35 Cal Assault Bike (or 70/55 Cal Row)

15 Renegade Rows per side (35/25)

15 Toe2Bar

Time Cap – 45 Min

Video courtesy of Invictus Fitness.  Some good tips for Toe2Bar efficiency.

Video courtesy of CrossFit Hubtown.  Demo for the Renegade Row.  Try to keep the hips square the whole time.

This WOD is one where you just need to clamp down and grind.  The bike or row is a little longer, but doable.  Don’t let your pace drop as the duration continues.

Scaling Options:

If no rower or assault bike – 800M run per round

DB weight -> 25/15 -> as needed

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Leg Bleeds – 2 Min