Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch Warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk Warmup (done after Snatch, but 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 establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 16Aug2023

Video courtesy of Weightlifting SAVAGE.

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

1:00 Echo Bike

Heel2Toe 30’

Side lunge 30’ and back

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

5 DB Thrusters

200M Jog

WOD:

For Time:

56/40 Cal Echo Bike Buy-In

then…

5 Rounds:

7 Devil’s Press (50/35)

21 Wall Balls (20/14)

then…

800M Run Cash-Out

Video courtesy of CrossFit Federal Hill.

Some good weight moving sandwiched between a cardio Buy-In and Cash-Out. Use your hips to pop up out of the burpee during the Devil’s Press and keep a piston-like movement for the Wall Balls.

Scaling Options:

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

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Run -> 1000M Row (ELITE: Wear Vest on Run)

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

Walking Lunge 30’

8 Box Step ups

Inchworm 30’

Spider-Man lunge w/twist 30’

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

5 Cobra to Hip Snap

4 Box Jump Overs

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

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

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5 Per leg

Increase weight ea set

Compare to 23Aug2023

Video courtesy of Catalyst Athletics.

We kick off re-test week with a leg killer!  The goal is, if you have done each session of Bulgarian Split Squats, we should see an increase on each set of 5 compared to what we did on 23Aug.  Keep to core tight to stay stable and get after some good heavy weight!!

WOD:

13 Min AMRAP:

20 Alt Pistols

16 Burpee Box Jump Overs (24/20)

12 Toe2Bars

Goal = 4+ Rounds

Video courtesy of Kristi Eramo O’Connell.

Try to stay as steady in your balance as you are in your pace when hitting those pistols.

Scaling Options:

Pistols -> Pistol off box -> Banded Pistols -> Pistol to box

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

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10 Standing Quad Stretch

10 Kickers per leg

10 Air Squats

Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, front squat, hang squat clean, press, push press, push jerk, split jerk, Thrusters

S/S/S:

Every 3 Min for 4 Sets:

Power Clean + Front Squat + Squat Clean + Split Jerk

Start at 65% of Clean & Jerk and add weight as desired.

Like Tuesday’s Snatch complex, today’s Clean & Jerk complex is not meant to go super heavy or have a specific % increase per set.  Go by how your body feels.  If you feel beat up today, go lighter.  If you are feeling good, up the weight a bit, but be ready for the Oly Total re-test next week.

WOD:

EMOM 20:

2 Thrusters

– Barbell starts on the floor.

– Add weight every 5:00.  

Score = Heaviest weight lifted

Video courtesy of Rogue Fitness.

Today’s WOD will get spicy real quick if you make too big of jumps.  I have no problem with the first few sets being pretty light. If you have an idea what your Thruster 1RM is, plan backwards to figure out the weight jumps you’ll need to do to hit between 90-95% of that 1RM for a doubles at the end. And yes, you can Squat Clean into the first rep.

Cool Down:

Couch Stretch – 2 Min per side

Child’s Pose – 2 Min

Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

10 Reverse lunges

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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

S/S/S:

Every 3 Min for 4 Sets:

5/5 Dual KB Bulgarian Split Squat

10 Dual KB Deadlifts

Athlete picks the weight

Videos courtesy of US Forces Fitness and Functional Bodybuilding, respectively.  Quick demos of the two movements.

The goal of today’s Bulgarian Split Squat/Deadlift combo is not to go super heavy, but rather control your body in the movements. In the Bulgarian Split Squat, core engagement is needed to keep your balance. In the KB deadlifts you need to keep your feet closer together than a traditional deadlift.  Therefore, tight core will be needed here as well.

WOD:

4 Rounds For Time:

45 Double Unders

30 Walking Lunges

15 Toe2Bar

Time Cap: 14 Min

Video courtesy of WOD Prep.

Keeping a steady rhythm in your dubs and the walking lunges should keep your breathing at good enough of a rate to try to go unbroken on the Toe2Bars.  If not unbroken, then good-sized chunks.

Scaling Options:

Dubs -> 90 Single Unders -> (ELITE: 100 Dubs)

Toe2Bar -> Alt Single Leg T2B -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Cool Down:

Cobra Pose – 2 min

Banded Side lying Quad Stretch – 1 Min per side

Video courtesy of Peak Performance FF

Warmup:

10 Cal Row

8 Box Step Ups

10 Spider-Man Lunge w/twist

10 Bow2Bends

8 Box Jumps

10 Reverse lunges

10 Pushup2Downward Dog

10 Cherry Pickers

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, hang high pulls, sumo deadlift high pulls.  Move hands to clean grip, feet back under hips and perform 5 reps of: Strict Press, Push Press

WOD:

“Fight Gone Bad”

3 Rounds for Reps:

1:00 Wall-Ball shots (20/14)

1:00 Sumo Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Press (75/55)

1:00 Row for Calories

– Rest 1:00 between rounds

Score = Combined reps and cals

Video courtesy of CrossFit HQ.

For those not familiar with this CrossFit Benchmark, Fight Gone Bad got its name from professional mixed martial artist, B.J. Penn. Penn had asked CrossFit founder, Greg Glassman, for a workout that would mimic a bout in the Octagon. After completing the workout, Glassman asked Penn how it compared. Penn’s reply? It was like a “fight gone bad.” Best strategy is don’t go all out in those first few minutes, but keep a steady, yet fast pace through each minute.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 65/45 -> as needed

Box height -> 16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup – With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Every 2 Min for 6 Sets:

Snatch Deadlift + Power Snatch + Squat Snatch

Begin at 65% of Snatch 1RM.  Add weight as desired.

Today’s Snatch complex is not meant to go super heavy or have a specific % increase per set.  Go by how your body feels.  If you feel beat up today, go lighter.  If you are feeling good, up the weight a bit, but be ready for the Oly Total re-test next week

WOD:

14 Min AMRAP:

2-4-6-8…etc

Pull Ups

Power Snatch (115/80)

Wall Walks

Video courtesy of Invictus Fitness.

16 Min ascending ladder with Pull Ups, Power Snatches and Wall Walks means the shoulders are going to feel this one.  That said, make your hips do as much work as possible in the first two movements, then keep your core as stable as possible during the wall walks.

Scaling Options:

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

Wall Walks -> 8 Plank shoulder taps per side (ELITE: 25’ Handstand Walk sections)

Cool Down:

Banded Bully stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

Jog 30’ and back x 5

High knees 30’ and back

Butt kickers 30’ and back

Side shuffl3 30’ and back

High skip 30’

30 Calf Pedals in Down Dog

WOD:

For Time:

800M Run

28/20 Cal Echo Bike

500M Row

28/20 Cal Echo Bike

800M Run

Time Cap: 20 Min

Video courtesy of CrossFit HQ.  Some words of wisdom from Brian MacKenzie on why we need to not only push hard in the workouts, but spend the time developing the skills needed to get fitter.

Our de-load week kicks off with some good cardio.  Remember, de-load is no meant to give you an easy week, rather reduce the overall volume to allow your body to get in a bit of extra recovery while staying ready for the upcoming re-tests.

Scaling Options:

Run – 1000M Ski Erg for 800M run (ELITE: Wear 20/14# vest)

Cool Down:

Single Leg Forward Fold – 1 Min per side

Calf Stretch in Down Dog – 2 Min

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10-sec hollow hold

10-sec superman hold

10 Thread-the-needle

5 Cobra to Hip Pop

3 Burpees

3 Wall Walks

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

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow, Kipping Pull Ups

Pic courtesy of CrossFit Pyro

WOD:

“Unlucky 13”

3 Rounds for Time:

13 Box Jumps (24″/20″)

13 Handstand Push Ups

13 Knee2Elbows

13 Air Squats

13-second L-Sit

13 Back Extensions (On GHD)

13 Sit-Ups

13 Push-Ups

13 Hollow Rocks

13 Pull-Ups

13 Wall Walks

13 Walking Lunges (each leg)

13 Burpees

Time Cap: 45 Min

Video courtesy of ShapeFit.  Quick demo of Knee2Elbow

What better way to spend Friday the 13^th than with a “killer” workout?!  Goal – go as close to unbroken on each 13-rep section.

Scaling Options:

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

HSPUs -> Pike Push ups off box or floor

K2E -> Hanging Knee Raise -> V-Ups

L-Sit -> knees bent

Push ups -> off bench

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

Cool Down:

Tabata Roll out – roll each body part 20 seconds.  Take 10 sec break between body parts

Warmup:

500M Row

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Babrell Brigade. Final time hitting Sumo Deadlift this cycle prior to re-testing our 5×5 on 27Oct. Today, the goal is a heavy set of 5, a heavier set of 4, a heavier set 3 three, an even heavier double, and finishing with as heavy of a single as you can.  If that last one is a new 1RM, then cool!  If not, then heavy for the day.

WOD:

10-20-30-40:

KB Sumo Deadlift High Pulls (70/55)

Ab-Mat Sit Ups

*100′ Dual KB Front Rack Carry after each round of Ab-Mat sit ups

Time Cap: 12 Min

Video courtesy of WODStar.

Aim to keep your core engaged throughout the whole WOD today!

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: 90/70),

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min