Warmup:

500M row

10 Iron Cross

10 Scorpions

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Back Roll to V-Sit

5 Burpee over line

Barbell warmup – With an empty bar, perform 5 reps of: good mornings, RDLs, deadlifts.  Then start working up to WOD weight on deadlifts

WOD:

Every 1:30 For 10 Sets:

Row 125m

3 Deadlifts at 75% of 1RM

Max Burpee Over Bar in Remaining Time

-Rest 1:30 between sets-

Score = Total Burpee Over Bar

Video courtesy of Functional Bodybuilding.

Today we’re looking at equal work to rest ratio for 10 rounds.  The row and deadlifts should take just under a minute, leaving you plenty of time to rack up the burpee over bars.

Scaling Options:

Bar weight -> 50-60% of 1RM

Burpee Over Bar -> burpee to bar step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

5 Shuttle Runs

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Shuttle Runs

5 KB deadlifts

5 Russian Swings

10 PVC pass thrus

10 PVC OHS

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 5:00, do 4 sets @65%

5:00 – 10:00, do 3 sets @70%

10:00 – 15:00 do 3 sets @75%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Third time hitting our Snatch Complex this cycle.  We up the %s a bit more, so use the allotted time per set as best as you can to make each lift successful.

WOD:

30-25-20-15-10-5*:

Am Kettlebell Swings (55/35)

 *8 Shuttle Runs after every round

1 Shuttle Run = 25’ down & back

Time Cap – 15 Min

Videos courtesy of Mayhem Athlete and CrossFit HQ, respectively.

This will be a lunge-killer if you don’t plan it just right.  Even if you are positive if you were totally fresh and only had to do one unbroken set of 30 KB swings you could crush it, make sure you DON’T try that in the set of 30. Would suggest a very small break at the middle of the KB sets of 30, 25, and 20.  This way you can still breathe as you plow through the shuttle runs.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Shuttle Runs -> 250M Row

Cool Down:

Banded Overhead Stretch – 1 Min per side

90/90 rotations for 2 min

Warmup:

2:00 on cardio of choice

10 Spider-Man lunge w/twist

10 Alt Toe touch in down dog

10 Scorpion stretch

10 Kneeling Lat Stretch

10 Squat to Stand

10 Kickers per leg

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

“CINDY XXX”

AMRAP 20:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

Video courtesy of CrossFit HQ.

Today we do a variant of the classic CrossFit Benchmark, “Cindy”.  You start with 10 pull ups, 20 push-ups, and 30 air squats.  Add 5 pull ups, 10 push-ups, and 15 air squats every time you come back to those movements all the way up until you hit 30 pull ups, 60 push-ups, and 90 air squats (a total of 600 reps).  Once you get here, and if you still have time, go back to the 10 pull ups, 20 push ups, and 30 air squats and do it again.  Get as far as you can in the 20 minutes.

Scaling Options:

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

Push Ups -> off bench

Air Squats – to manageable depth

(ELITE: wear a 20/14# vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

5 Inchworm push ups

10 Spider-Man Lunge

5 Dual DB deadlifts

10 Cossack Squats

5 Cobra to hip snap

5 Dual DB Hang Snatch

3 Devil’s Press

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

Back Squat

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our reps drop back to 3 each round, so go heavier per set this week than you did on the 3X5 week.

WOD:

15-12-9:

Hang Power Snatch (95/65)

Devil’s Press (50/35)

Video courtesy of Proving Grounds.

High intensity is going to be needed to power through these two movements.  Keep your grip on the barbell during the hang power snatches and stay moving in the devil’s press.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Db weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Warmup:

200M jog

Banded 7s*, then

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30′ and back**

B-Skip 30′ and back**

5 Scap Pull ups on rig

5 Beat Swings

5 Kip Swings

Videos courtesy of Mayhem Athlete and Runify, respectively. * For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Every 2:00 for 12:00

Run 200M

Keep track of each run’s time

Goal – increase pace each round.

We continue with our run-focused beginning of the day.  Work on fast foot turnover and body position in each sprint

WOD:

“Nicole”

AMRAP 20:

400M Run

Max Unbroken Pull Ups

Video courtesy of Stephen Baker.

On a 20-min clock, perform a 400M run, then complete as many Pull Ups as possible in a single set (unbroken, meaning a drop from the pull up bar, touching the ground, or otherwise resting in any other position than a hang counts as a break and the end of the set). Continue immediately to another 400M run and another max unbroken set of pull ups.  Repeat until the 20 minutes are up.   Score is total pull ups.

Scaling Options:

Run -> 500M Row

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 DB Deadlift per side

5 DB High Pulls per side

4 Alt DB Snatch

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time hitting Sumo Deadlifts this cycle.  With the reps per set dropping back down to 3, aim for heavier loads this week compared to the 3X5 week.

WOD:

Every 5 Min for 15 Min, complete:

24 Alt DB Snatch (50/35)

12/9 Cal Ski Erg

10 Handstand Push Ups

Video courtesy of Mayhem Athlete.

Even though most folks think of any version of snatching as being upper-body dominant, don’t forget there is a lot of hip hinging int hose reps, so keep the back flat throughout.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Iron Cross Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Box Step Ups

10 KB deadlifts

10 PVC pass thrus

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

5 Box Jumps

10 Russian Swings

5 Empty bar OHS

WOD:

5 Rounds:

30 Am. Kettlebell Swings (55/35)

15 Box Jump Overs (24’/20”)

10 Overhead Squats (115/80)

Video courtesy of WOD Prep.

Use the box jumps as a chance to shake out your arms prior to jumping into the Overhead Squats.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Pigeon Pose on box – 1 Min per side

Warmup:

:30 jump rope

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

:30 jump rope

10 Spider-Man Lunge w/twist

:30 Kneeling Wrist Stretch

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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Jerk

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

Third time hitting our Clean Complex this cycle.  Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.

WOD:

EMOM 15:

Min 1 – 10/8 Cal Row

Min 2 – 30 Double Unders

Min 3 – 10/8 Cal Echo Bike

Min 4 – 150M Run

Min 5 – Rest  

Score = Total successful rounds

Video courtesy of Misfit Athletics.

No better way to get the week started than hitting a variety of cardio movements!  The goal should be to finish each round’s work right around 45 seconds.  Giving you just enough time to get set up at your next station.

Scaling Options:

Dubs -> 60 Single unders

Run -> 175M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH stretch – 1 Min per side

WOD:

With today being a base Resiliency Day, if the gym is not open, feel free to do this one at home

Deck of Cards (cardio and gymnastic centric)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts = Burpees

Diamonds = Double Unders x 10 (Single Unders x20)

Spades = Sit-ups

Clubs = Shuttle Runs (25’ down and back = 1 run)

Jokers = Run 400m

Pic courtesy of iStock.  Happy Thanksgiving from your family at Joint Strike CrossFit!