Video courtesy of Troy CrossFit. Our Squat the cycle will be the High Bar Back Squat. The benefits here include a better upright torso position, which will help you receive position in both the clean and snatch. Follow the setup in this video for proper position.
WOD:
15 Min AMRAP:
10 Cal Assault Bike
20 Cal Row
10 Cal Ski Erg
With this being an AMRAP, don’t try to hit sprint speed on these movements. Rather, keep pace where you can keep moving the entire 15 Minutes.
Scaling Options:
If no Ski Erg – 20 Barbell roll outs per round
If no rower – 20 Sumo Deadlift Hi Pulls (95/65)
If no Assault Bike – 50 Double Unders/100 Single Unders
Not going to lie, this one is a grinder. While the Kettlebell swings go down each time, and the Toe2Bars go up, the goblet squats stay the same throughout. Do NOT skip the mobility after this one.
Scaling Options:
KB weight -> 35/25 -> as needed
T2B -> Hanging Knee Raise -> Laying Toe2Bar
Cool Down:
Barbell forearm roll out – 1 Min per side
Video courtesy of 3rd Element Fitness
Cobra pose – 2 X 1 Min (take 20 sec break between sets)
Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls
S/S/S:
Clean Pull
5X5
Increase weight ea set
Video and description courtesy of Catalyst Athletics. This cycle’s pull movement will be the Clean Pull. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. Execution is: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
WOD:
3 Rounds:
50 Double Unders
25/18 Cal Row
12 Power Cleans (135/95)
By the time you get to the bar each round, your hamstrings will probably be a bit tight. Shake out the legs as you are walking over to your bar.
Scaling Options:
DUs -> 50 Penguin Hops -> 100 SUs -> 100 Bunny Hops
Bar weight -> 115/80 -> 95/65 -> as needed
Cool Down:
Back roll to V-Sit (slow and controlled) – 15 reps
5 Toe2Rope or Knee2Rope (See video below, courtesy of 1877liftweight)
Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows
WOD:
For Time:
400m Run
40 Plate Ground to Overhead (45/25)
20 Pull Ups
400m Run
10 Rope Climbs
400m Run
20 Pull Ups
40 Plate Ground to Overhead (45/25)
400m Run
*30 Min Time Cap
Treat the run as a recovery period as best you can. That way you can attack the plate, pull up, and rope pieces as best as possible. If you are doing this where there is no rope, substitute the rope climbs with 3 towel pull ups per 1 rope climb (video courtesy of Core Blend Training and Wellness)
Scaling Options:
Plate weight -> 35/15 -> 25/10 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Rope Climbs -> 3 Rope walks per rep (video courtesy of CrossFit HQ)
Burgener warm up: Video courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener Warmup. Perform 3 reps of each movement.
S/S/S:
1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 3Dec 1RM
Video courtesy of Diablo CrossFit. New Strength Cycle starts today! For Snatch, we will complete the following complex 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch. For the low hang, the bar will go below the knee, but stay above the mid shin. Even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar. Utilize the hook grip!
WOD:
EMOM 12:
Min 1 – 32 Air Squats
Min 2 – 16 Handstand Push Ups
Min 3 – 8 Burpee Box Jump Overs (24/20)
Looking for smooth reps each minute. Goal is to go unbroken every time. If unable, get a manageable chunk out of the way, take a breath or two, and then finish up!
Scaling Options:
Air Squats -> to depth
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
30 sec pike hold on box (video courtesy of Power Monkey)
3 wall walks
Kneeling Shoulder stretch on box (video courtesy of Train FTW) – 30 sec per side
S/S/S:
Push Press
5X5
Increase weight ea set
Compare to 8Oct
Video courtesy of Catalyst Athletics. Our final re-test movement for this cycle! With all the hard work you have put in, you should see a nice jump in weight for each set of five compared to what you did on 8Oct. Stay firm with your technique, use that explosive hip extension, squeeze you butt as you press out, and these will be successful!
WOD:
For Time:
10 Muscle Ups
20 Handstand Push Ups
30 Box Jump Overs (24″/20″)
40/35 Cal Row
50 Burpees
15 Min Time cap
No better way to finish off a re-test week than with a mini-chipper. Can you make it under the cap?
Scaling Options:
Muscle Ups -> Jumping Muscle Ups -> 1 Burpee to kipping pull-ups per rep -> 3 ring rows and 3 push-ups per rep
Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor
Snatch warm up (see videos below, courtesy of CrossFit Weightlifting 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
Compare to 17 Sept
Video courtesy of Alex Yao. Little motivation to get you going today. 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! Since we have been working Power Clean and Power Snatch complexes this cycle, maybe stick with power versions today. Either way, MOVE SOME WEIGHT!!!
Warmup on Rig: On the pull up rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat w/2 second pause at bottom
S/S/S:
Front Squat
5X5
Increase weight ea set
Compare to 2Oct
Video courtesy of CrossFit HQ. My hope is over the last 9 or so weeks, you have become more comfortable in the front rack position and are able to keep high elbows throughout your Front Squat. Always lead with the elbows when you come out of the hole, and your Front Squat will be successful. Aim for heavier weight each set than what you used on 2 Oct.
WOD:
15 Min AMRAP:
10 Toe2Bar
20 Wall Balls (20/14)
10 Burpees
On the Toe2Bar and Wall Ball pieces, think manageable chunks. Meaning, hit a chunk of reps you know you can hit, pause for a second or two, then hit another chunk. Those small pauses will let you recover quicker than if you hit failure on either movement and HAD to stop. For the burpees, just keep moving through them.
Re-Test Week!!! Time to see how much work you have put in over the last 9 weeks!!!
Warmup:
10 Cal Row
10 Cherry Pickers
10 Squat to Stands
200M run
10 Bow 2 Bends
10 Kneeling lat stretch
10 Iron Crosses
10 Scorpions
10 empty bar RDLs
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 29 Sept
Video courtesy of Starting Strength. As we begin our re-test week, just thing of all the hard work you’ve put in since the start of this cycle. The rep after rep after rep of each of these movements should be ingrained in your head, making it like second-nature to stay in good form. Trust in your abilities, and get heavy! You should be able to move more per set than you did on 29 Sept. Get after it!
WOD:
3 Rounds:
400M Run
30 Cal Row
200M Run
20 Cal Row
100M Run
10 Cal Row
*If no rower – Sumo Deadlift High Pull (95/65).
1 rep for every calorie
Cardio burner to finish off the day. With each piece getting smaller during the round, look to speed up to the point where to 100M run and 10 Cal row are sprints, but then go back to steady pace on the larger pieces. See if you can make it in under 20 Min.
