S/S/S:

Back Rack Reverse Lunge

3X5 per leg

Increase weight ea set

Video courtesy of Train FTW.  Week 2 of the Back-Rack Reverse Lunge.  Reminder on technique: Take the barbell from the rack, take no more than a step back.  From here, set the feet shoulder distance apart.  Keeping the torso upright and without twisting the hips, take a step back with one leg.  Once your foot makes contact, lunge down on that leg until the knee gently touches the floor.  Once it touches, push through the opposite foot to come back to a standing position.  Bring the back floor back to even with the front foot. Repeat on the other side.  These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these!  The goal of the 3X5 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This continues for all 3 sets of 5.  Let’s get after it!

WOD:

For Time:

1 Round of “Cindy”

60′ Walking Lunge

2 Rounds of “Cindy”

60′ Walking Lunge

3 Rounds of “Cindy”

60′ Walking Lunge

4 Rounds of “Cindy”

60′ Walking Lunge

5 Rounds of “Cindy”

60′ Walking Lunge

20 Min Time Cap

*1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

For the Walking Lunge, mark off a 30’ section on the floor.  This way you can lunge down to the 30’ mark, turn around and lunge back to the starting spot.  Highly suggest staying in the same spot when doing your pull ups, pushups, and air squats.  Walking from spot to spot will take away precious time and may keep you from finishing under the time cap.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Push Ups -> off a bench

Air Squats -> to depth (put a med ball or stack of weights under you to hit the same depth every rep)

Walking lunge -> in the 60’, take two steps, perform an air squat.  Repeat the whole 60’

Cool Down:

Doorway Stretch – 2 min per side

Couch Stretch – 2 min per side

WOD:

6 Rounds:

400M Run

35 American KB Swings (53/35)

50 Double Unders

Scaling Options:

Run -> 500M Row

KB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders per round

Cool Down:

Calf Stretch on rig – 2 min per side

Kneeling Lat Stretch on bench – 3 min

Video courtesy of The Prehab Guys

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

EMOM 18:

Min 1 – 12/9 Cal Row

Min 2 – 10 Toe2Bars

Min 3 – 20 Ab Mat Sit Ups

As with any EMOM, any time leftover after you complete the work in a given minute is rest.  If you are unable to complete the work for any given minute, next time you come back to that minute, scale back the reps or cals.

Scaling Options:

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Ab mat sit ups -> Feet anchored

Cool Down:

Back Extensions on GHD – 3×15

Cobra pose – 2 min

WOD:

25 Min AMRAP:

33/23 Cal Ski Erg

27 Pull-Ups

21 Power Snatches (95/65)

15 Overhead Squats (95/65)

9 Squat Snatches (95/65)

Make sure your shoulders are good and warm prior to starting this one.  They will get taxed!  Remember, it is a 25 Min AMRAP, so sprinting out od the gates will do you no good.  Find a pace you can maintain throughout the 25 min.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of NotKrisRoe.  Quick demo of the Buddha Pull Ups.  Best set up is setting the rings so they are right at the top of your reach when you are sitting cross-legged on the floor.  Why do we prefer this scale?  Better strength building for the muscles needed for pull ups, and these are closer to the movement pattern of a pull up, so it gets the body used to what range of motion it will go to with a pull up.

Bar weight -> 75/55 -> as needed

Cool Down:

Banded Bully stretch – 2 min per side

Roll out T-Spine – 3 Min

S/S/S:

High Hang Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 8 Jan 1RM

Video courtesy of California Strength.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

For Time:

10 Power Cleans (135/95)

50 Air Squats

10 Front Squats (135/95)

50 Air Squats

10 Push Jerks (135/95)

50 Air Squats

10 Clusters (135/95)

Video courtesy of Rogue Fitness.  Quick demo on the Cluster (Squat Clean Thruster).

You have a lot of squatting in this WOD, so make sure your form stays on point throughout.  The last thing you want is to get sloppy with form as you fatigue.  Even if it means slowing the pace a small bit, do so to make sure each and every squat is perfect.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Cool Down:

Couch Stretch – 2 Min per side

Thread the needle pose – 1 Min per side

Pic courtesy of Lourdes University.

The Combat PT Tent will be closed Monday in observation of Martin Luther King Jr Day.

Normal hours and classes resume on Tuesday.

S/S/S:

High Hang Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 8 Jan 1RM

Video courtesy of Catalyst Athletics.

Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).

WOD:

3 Min AMRAP – Rope Climbs

1 Min Rest

3 Min AMRAP – Handstand Push Ups

1 Min Rest

3 Min AMRAP – Ab Mat Sit Ups

1 Min Rest

3 Min AMRAP – Toe2Bar

Score = Total reps

4 Mini WODs all rolled into one!!!  With the worked-in rest, put an all-out effort into each 3 Min AMRAP.

Quick tips on rope climbs (video courtesy of WOD Prep)

Scaling Options:

Rope climbs -> Rope walks

Video courtesy of CrossFit HQ.  Demo of Rope Walks

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Video courtesy of Norcal CrossFit.  Pike PushUp demo

Ab mat sit ups -> feet anchored

T2B -> Hanging Knee Raise

Cool Down:

Roll out forearms – 1 min per side

Cobra Pose – 2 min

WOD:

4 Rounds For Time:

400M Run

25 Wall Balls (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)

Video courtesy of CrossFit Hale.  Demo of the DB Hang Clean & Jerk

Scaling Options:

Run -> 500M Row

Med ball weight -> 14/12 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Oly Wall Sit – 3 min

Roll out T-spine – 2 min

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be the Push Jerk.  Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful.  A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle).  Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight.  Once you extend and PUNCH with the arms, drop yourself under the bar FAST!  Make sure these are push jerks, not push presses.

WOD:

AMRAP 13:

3 Calorie Ski Erg, 3 Kettlebell Swings (53/35)

6 Calorie Ski Erg, 6 Kettlebell Swings (53/35)

9 Calorie Ski Erg, 9 Kettlebell Swings (53/35)

…

Continue to add (3) Repetitions Per Round

*KB Swings will be American Style

Suggest shaking out the arms for a quick second when you move from the Ski Erg over to the KB Swings.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Back Roll to V-Sit x10 (slow and controlled)

Video courtesy of The Nate Chambers

WOD:

For Time:

30 Cal Row

25 Burpee to Kipping Pull Ups

30 Cal Row

20 Burpee to Kipping Pull Ups

30 Cal Row

15 Burpee to Kipping Pull Ups

30 Cal Row

10 Burpee to Kipping Pull Ups

Video courtesy of CrossFit FBC.  Quick demo on the Burpee to Kipping Pull Up.  Prior to the WOD, spend a good 7-10 minutes practicing the version of burpee pull ups you plan to do.  Best option is to drop down for the burpee right below the pull up bar. That way, as you stand, you can jump straight up and grab the pull up bar.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up* -> Burpee + ring row (do all burpees in a set then do all ring rows)

Video courtesy of Trinity-Fitness.org Quick demo of the Burpee to Jumping Pull Up

Cool Down:

Roll out lats – 1 Min per side

Hurdler Stretch  – 1 min per side

Video courtesy of Strong Runner