Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Side Lunges

10 Cobra to Down Dog

10 Kneeling Lat Stretch

1:00 Jump Rope

10 Thread the Needle

10 Over and Backs

:30 Kneeling wrist stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Strict Pull Ups or Ring Row

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…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

For this cycle, our Oly will focus on the Power Position for both Snatch and Cleans.  Today we’ll hit our Power Clean 3-Position Complex. Just like with the Power Snatch complex last week, the goal is getting the hip extension fully involved in moving the bar.  With the Power Clean, also focus on fast elbows around the bar to get to the catch position.  To do the complex, deadlift the bar up to where your hips are fully locked out, then go to the hang position (above the knee) and then complete a Power Clean.  Holding onto the bar, go to the low hang (right below the knee) and perform another Power Clean.  Still holding onto the bar, return to the ground for a touch-and-go and perform one more Power Clean.

WOD:

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: Ab Mat Sit-ups

10-10-10-10-10: Strict Pull-up

Video courtesy of Monroe Miller.

So, as 3,2,1..Go!..complete 100 dubs, then 50 Ab-Mat Sit Ups, then 10 Strict Pull ups, then 80 dubs, then 40 sit ups, then 10 strict pull ups, ..etc. While you will be pumped up and wanting to get this WOD done as quick as possible, make sure the pull ups are strict, not kipping.

Scaling Options:

Dubs -> 2:1 Single Unders

Ab mat Sit ups -> feet anchored

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

Cool Down:

Calf Stretch – 2 Min per leg

Cross body Lat Stretch on Rig – 1 Min per side

Pic courtesy of Awareness Days.  The Combat PT Tent will be closed today in observance of Veterans Day.  But, please come in Wednesday to do our Hero WOD in honor of Veterans Day.

Warmup:

1:00 Echo Bike

10 Air Squats

10 Bow2Bends

10 Alt Lunges

1:00 Echo Bike

:30 banded front rack stretch – see video below, courtesy of

10 Hand-release push ups

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

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

5×5

Increase weight ea set

Video courtesy of CrossFit HQ.

While our Oly lifts this cycle will focus on the power positions, our squat variation will get us more and more comfortable at the receiving position of a squat clean. Focus on keeping the elbows high to create that shelf for the bar to sit on. Also, keep that trunk as vertical as possible.  The second you start leaning forward, you put both your back and knees in a bad spot.

WOD:

5 Rounds:

2:00 Max Cal Echo Bike

2:00 Rest

Score = lowest Cal Round

Video courtesy of MisFit Athletics.

On paper, this may not sound like much, but trust me, your lungs will say different by the end of this WOD.  My advice; don’t come out of the gate on fire.  Remember, your score is your LOWEST Cal score for a round.  So, whatever you hit that first round, your goal is to match or better it.

Cool Down:

Couch Stretch – 1 min per side

Leg Bleeds – 2 Min

Warmup:

10 Alt Box Step Ups

5 Tuck Jumps

10 Twisting Lunges

5 Box Jumps

10 Over and Backs

10 Huggers

1 Wall Walk

:30 Handstand Hold

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans, power clean from mid-shin, push press, push jerk

WOD:

Every 5 Min for 30 Min:

5 Wall Walks

10 Clean & Jerks (135/95)

20 Box Jump Overs (24”/20”)

Video courtesy of Skyline CrossFit.

Aim to finish the work in roughly 3-3:30 every round.

Scaling Options:

Wall Walks -> to 20” from wall -> 8 Alt Plank Shoulder taps per wall walk (ELITE: 25’ Handstand Walk)

Bar weight -> 95/65 -> as needed (ELITE: 165/115)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Bow2Bends

5 KB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Russian KB Swings

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

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement this cycle will be the Deficit Deadlift.  The goal in these is an increase in range of motion, more strength in both our lift-off from the floor and  lockout at the top

WOD:

AMRAP 15:

30 Am KB Swings (55/35)

15/12 Cal Ski Erg

10 Burpees

Video courtesy of Train FTW.

Hip extension and flexion is the name of the game today.  We’ll need good extension on the KB swings, followed by good flexion on the Ski Erg, and then both in the burpees.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 min per side

Warmup:

1:00 Row

10 Alt Box Step Ups

10 Reverse Lunges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Thread the Needle

10 Scorpion Stretch

:30 Prayer Stretch on Box – See video below, courtesy of Functional Bodybuilding

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans

WOD:

EMOM 5 Min:

10/8 Cal Row

-Rest 1:00-

EMOM 5 Min:

10 Hang Power Cleans (95/65)

-Rest 1:00-

EMOM 5 Min:

8 Barbell Front Rack Box Step Ups (95/65) (20″)

-Rest 1:00

EMOM 5 Min:

45 Double Unders

Videos courtesy of Train FTW and The Active Life, respectively.

The goal of all 4 of these 5-min EMOMs is consistent pace of the movements that allows you to finish in 45 seconds or less each minute. For the row, focus on good hard leg drive each stroke, for the Hang Power Cleans, good cycling, for the front rack step ups, steady pace, and for the dubs, good body position, constant breathing, and good timing.

Scaling Options:

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

Box height -> 16” -> As needed

Dubs -> 90 Single Unders

Cool Down:

Bicep Stretch on rig – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Warmup:

200M jog

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (Or Jumping Pull Ups)

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

S/S/S:

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

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

This cycle, we will focus on Power Positions for both Cleans and Snatches.  So, for today, we start with 3-position Power Snatch.  Start by grabbing the bar in Snatch Grip, then deadlift the bar all the way to hip lockout.  From here, go to the hang position (above the knee) perform a Power Snatch from here, recover (hold onto the bar), then take the bar to the low hang (right below the knee), perform a Power Snatch from here, recover, then take the bar to the ground (still holding onto the bar) and perform a final Power Snatch from here. By going in this order, we get in the habit early of using that violent hip extension to move the bar.

WOD:

3 Rounds For Time:

6 Strict Pull Ups

6 Kipping Pull Ups

6 Burpee to Kipping Pull Ups

Rest 1:00 min between rounds

Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups.

Today is all about building our pull up power!  We go from basic strength in the strict pull up, to proper body control in the kipping pull up, and then adding a dynamic element in the burpee to kipping pull up.  Try to really get the hips involved in the kipping pull ups to save your grip and arm strength.

Scaling Options:

Strict Pull Ups -> Ring Rows

Kipping Pull Ups -> Jumping Pull Ups

Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up (inside reach)

Video courtesy of EVO

(ELITE: Strict Pull Ups, Chest2Bar, Muscle Ups)

Cool Down:

Child’s Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Pacifica Graduate Institute.

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps+cals

Compare to 20231102

Video courtesy of CrossFit HQ.

In honor of Dia de Los Muertos, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – NO SCALE. You read that right, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first DU today!

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Pic Courtesy of CrossFit Amplify

Warmup:

200M jog w/partner

10 Huggers

10 Over & Backs

10 Spider-Man Lunge w/twist

10 Push Up to Down Dog

200M jog w/partner

10 Empty bar Bench Press

10 Kneeling Lat Stretch

10 Scorpions

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 mid shin

WOD:

“Team Frankenstein”

With a Partner, For Time:

20 Bench Presses (205/125)

20 Power Cleans (205/125)

100-meter Run

16 Bench Presses (205/125)

16 Power Cleans (205/125)

100-meter Run

12 Bench Presses (205/125)

12 Power Cleans (205/125)

100-meter Run

8 Bench Presses (205/125)

8 Power Cleans (205/125)

100-meter Run

4 Bench Presses (205/125)

4 Power Cleans (205/125)

100-meter Run

Barbell movements – split in half

Running – done together

Video courtesy of CrossFit HQ.

This workout was designed by former CrossFit Games athlete, Josh Bridges, as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit (Fort Collins, CO, USA). Today, we are making it a team WOD so you have a built-in spotter for the Bench Press. Since each partner is in charge of half the reps, would suggest in the higher rep portions, maybe switch out every 4 reps or so.

Scaling Options:

Bar weight -> 185/135 -> 75% of Bench Press and Power Clean

Cool Down:

Scorpion Pose – 1 Min per side

Child’s Pose – 2 min

Warmup:

:30 Bike

10 PVC Pass thrus

10 PVC around the worlds

:30 Ski Erg

10 PVC OHS

10 Hollow Rocks

:30 Cobra Pose

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

WOD:

EMOM 35:

Min 1 – Max Cal Echo Bike

Min 2 – Max Reps Overhead Squats (75/55)

Min 3 – Max Cal Ski Erg

Min 4 – Max Reps V-Ups

Min 5 – Rest

Score = Cals + Reps

Video courtesy of CrossFit HQ.

Little bit of a grind EMOM for our transition week. Make a mental note that right around the :45 mark on each minute, start moving on to the next movement (except during V-Ups, since you are going into a minute of rest).

Scaling Options:

Bar weight -> 65/45 -> as needed

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 1 Min

Banded Bully Stretch – 1 Min per side