Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig – Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup – With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

pic courtesy of CrossFit Train

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Pull-Ups

4 Push Press (75/55)

5 Power Snatches (75/55)

6 Toe2Bars

7 Cal Row or Echo Bike

8 Hang Power Cleans (75/55)

9 Box Jump Overs (24”/20”)

10 Kettlebell Swings (55/35)

11 Burpees

12 Overhead Walking Lunges (45/25 # Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Sumo Deadlift High Pull; 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

Warmup:

1:00 Echo Bike

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

3 Shuttle Runs

:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats go to 5,4,3,2,1 this week, with weights getting heavier each set.  The goal is finishing with a heavy single for the day.  If it is a new 1RM, awesome!  IF not, make it heavy for the day.

WOD:

For Time*

50/40 Cal Echo Bike

*At the top of every minute (to include the start of the WOD, 2 Shuttle Runs

1 Shuttle Run = 25’ down and 25’ back

Time Cap – 16 Minutes

Video courtesy of Mayhem Athletics.

This will get spicy pretty quick.  Smooth speed on the shuttle runs and then more of a sprint on the Bike will be your strategy today.

Scaling Options:

Shuttle Run -> 50M Row

Cool Down:

Couch Stretch – 1 Min per side

Roll out hamstrings – 1 Min per side

Warmup:

200M jog

Dual DB OH carry 30’

:30 plank on top of DBs

5 DB burpee Deadlifts

Offset OH farmer walk 60’ (switch arms at 30’)

200M jog

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

S/S/S:

Every 2 Min for 10 Min:

2-3 Weighted Pull Ups

Increase weight by feel

Video courtesy of CrossFit Invictus. Some methods to hold weight in weighted strict pull ups.

The goal is to not hit failure in any rounds.  If you get to a weight that you struggle with, maybe stay with that weight for the remaining sets. If unable to do weighted, go bodyweight.  If you can’t do bodyweight, aim to go to as small a band as you can for banded, or go ring rows.

WOD:

In 3 Minutes, complete…

12 Dual DB Push Press (50/35)

10 Pull Ups

8 Handstand Push Ups

6 Devil’s Press

Rest remaining time

Repeat for 6 Sets.

Score = slowest round

Video courtesy of Functional Bodybuilding.

Aim to finish each set in about 90 seconds.  If you hit the 2:45 mark or longer in a round, you may want to scale back either weight or reps.

Scaling Options:

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

Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows (ELITE: Chest2Bar)

HSPUs -> Pike Push ups off box/floor -> DB Strict press

Cool Down:

Doorway Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

1:00 Row

8 Box Step Ups

10 Cherry Pickers

10 Bow2Bends

1:00 Jump Rope

10 KB Deadlift

5 Russian Swings

5 Push up to Down Dog

5 Back Roll 2 V-Sit

5 Box Jumps

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting our Deficit Deadlifts this cycle before we re-test our 5X5.  Our goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then a heavier double, finishing with an even heavier single.  If that last one becomes a new 1RM, cool!  If not, then make it heavy for the day.

WOD:

For Time:

50 Double Unders

35 American KB Swings (55/35)

20 Box Jumps (24″/20″)

500M Row

100 Double Unders

500m Row

20 Box Jumps

35 American KB Swings

50 Double Unders

16 Min Time Cap

Pic courtesy of Pure Bookkeeping.

The concept of “How do you eat an Elephant?  One bite at a time” definitely can be applied to Chipper WODs like today.  Just get through one movement at a time.  Don’t think five movements ahead. Focus on getting through the one you are in, and then on to the next.

Scaling Options:

Dubs -> 2X Single Unders

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Figure-4 Wall Sit – 2 Min per side

Warmup:

1:00 Ski Erg

10 Kickers

10 Squat2Stands

10 Thoracic High Fives

:30 Downward Dog

10 PVC Pass thrus

5 PVC OHS

5 PVC Behind the Neck Push Jerk

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch.  Prior to WOD, with an empty and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbow, high hang power clean, hang power clean

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

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 2 set @80%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Last time hitting our 3-position Power Snatch complex prior to our Oly re-test.  %s go up, so keep your form dialed in.

WOD:

8 Rounds For Time:

12/9 Cal Ski Erg

8 Hang Power Cleans (115/80)

Video courtesy of Train FTW.

This is one of those WODs where you can go full send from the get-go, but be prepared for the fatigue to sit in on the shoulders and grip by about round 4.  Either slow the pace a bit, or bear down and keep going.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/105)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm rollout – 1 Min per side

Warmup:

200M jog

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stand

10 Pushup2Downward Dog

10 Alt V-Ups

10 empty-bar Good mornings

200M jog

WOD:

“Kim Roberts”

30 Min AMRAP:

12 Deadlifts @ 45-50% of 1RM

23 Weighted Sit-Ups (25/15# plate)

22 Hand-release Push-Ups

400M Run

On 23Dec2022, Joint Strike lost one of our own.  Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work.  Kim will be missed.  Today’s WOD is in her honor.  Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing.  Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us.  Rest easy, Kim

Scaling Options:

Bar weight -> 40% of Deadlift 1RM -> as needed

Weighted sit ups -> 15/10 -> as needed

Hand-release push-ups -> off knees

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel 2 Toe 30’

Bear Crawl 30’

Grab light DB

50’ L-arm front rack carry

50’ R-arm front rack carry

WOD:

With a running 25 Min Clock…

200M Dual DB Front Rack Carry (35/25)

With remaining time, AMRAP:

10 Dual DB Front Squats

20 Alt Renegade Rows

10 Devil’s Press

Videos courtesy of Upside Strength, CrossFit HQ, Pure Gym, and Functional Bodybuilding, respectively.

So, at “3,2,1…Go!” you will complete a 200M Dual DB Front Rack Carry.  Know this carry will tax the shoulders and core, so if you need to put the DBs down to compose yourself during the 200M, do so.  Once you finish, the remaining time will now be an AMRAP of Front Squats, Renegade Rows, and Devil’s Press. Stay steady with these movement rather than trying to sprint through them.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Scorpion Stretch – 1 Min per side

Roll out quads – 1 Min per leg

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Bike

10 Hollow Rocks

2 Wall Walks

:30 Handstand Hold

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting our Strict Press this cycle.  With the working sets back up to 5, but the reps dropping to 3, aim to go heavier per round than you did on the 3X5 week. Goal = last set of 3 is heavier than the last set of 5 from the 3X5 week.

WOD:

21-15-9:

Ski Erg (Cals)

Handstand Push Ups

Echo Bike (Cals)

Ab-mat Sit Ups

Video courtesy of Train FTW.

Steady but fast pace to start, and pick up the speed as the rounds go on.

Scaling Options:

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

Ab mat sit ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle pose – 1 Min per side

Warmup:

2X:

200M run

10 light sumo KB deadlifts

10 KB Russian Swings

-then-

10 Iron Cross

10 Scorpions

10 Cherry Pickers

20 Calf Pedals in Down Dog

S/S/S:

In 10 Min, build to a heavy

3-Rep Sumo Deadlift

Video courtesy of Barbell Brigade.

Take the first 10 minutes to work up to a heavy 3-rep for the day on Sumo Deadlifts.  It hasn’t been too long since these were our pulling movement for our strength so form should still be on point.

WOD:

EMOM 18:

Min 1 – 200M Run

Min 2 – 30-sec Max Reps Russian KB Swing (70/55)

Min 3 – 4 Sumo Deadlifts @ 70% of 3RM

Video courtesy of WODStar.

Push the pace hard on the 200, then take the first 10-15 seconds on minute 2 to catch your breath prior to going into 30 seconds of Russian KB Swings. Score = total Russian Swings.

Scaling Options:

Run -> 250M Row

KB weight -> 55/35 -> as needed

Cool Down:

Wall Figure4- Stretch – 1 Min per side

Iron Cross – 2 Min per side

Programming Note, on 16Dec, we will run a special memorial WOD for one our own, Kim Roberts.

Warmup:

400M jog

10 Thread the Needle

10 Over and Backs

10 PVC pass Thrus

10 Spider-Man Lunge

10 Inchworm push ups

:30 kneeling wrist stretch

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

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Clean complex for this cycle. The %s stay the same as last time but the reps go up, so each set will have a 5 min clock.

WOD:

AMRAP 12:

2-4-6-8…etc.*

Power Snatch (95/65)

*After every set of Power Snatch, perform 10 Pull Ups

Video courtesy of CrossFit Forest.

We’re looking to cycle the Power Snatches so you have ample time to get through your pull ups.  That said, make sure on the way down of each rep, you catch the bar in the hip and descend down from there, keeping the back good and straight.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 2 Min per side

Lat Stretch on rig – 1 Min per side