Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

8 Box Step Overs

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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, press, push press, shift hands out to Snatch grip and perform 5 Overhead Squats

WOD:

On a 32:00 Clock For Reps:

0:00-8:00:

Max Push Press (115/80)

Each time you break – 40 Double Unders

8:00-12:00 – Rest

12:00-20:00:

Max Hang Power Cleans (115/80)

Each time you break – 20 Box Step Overs (20″)

20:00-24:00 Rest

24:00-32:00:

Max Overhead Squats (115/80)

Each time you break – 10 Burpee Pull Ups

Score = Total Push Press + Total Hang Power Cleans + Total Overhead Squats

Video courtesy of NCFIT

Video courtesy of Kristi Eramo O’Connell.

This one will require you to do one BIG thing – check the ego at the door.  When you first pick up the bar, you will think your best idea will be to knock out the biggest, fastest set possible.  Well, you could, but you will spend the majority of the workout bent over, trying to breathe because you blew it out way too fast. On the barbell movements, hold onto the barbell, and move at a deliberate pace.  Remember, you have 8 minutes per section to accumulate as many reps as possible, so pace yourself out

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:135/95) goal is to use same weight for all 3 lifts

Dubs -> 80 Single Unders

Box Height -> as needed

Burpee Pull ups -> Burpee to Jumping Pull Ups (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully stretch – 1 Min per side

Calf Stretch on Rig – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

8 Box Step Ups

4 Box Jumps

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to 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:

Power Snatch + OHS

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil FLeming.

Last running of our Snatch Complex for this cycle prior to our Oly 1RM re-test (25Oct). By now, we have gotten used to hitting the powerful hip extension and hard pull to nail the Power Snatch, followed by keeping the core tight and stable for the OHS.  We jump up in %s, so keep that form dialed in!

WOD:

14 Min AMRAP:

400M Run

25 Box Jump Overs (24″/20″)

12 Toe2Bar

Video courtesy of CrossFit HQ.

Look to stay on a steady pace throughout each movement today to get as many rounds as possible.  Goal should be 4+.

Scaling Options:

Run -> 500M Row

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

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

Video courtesy of FitKAFAlar.

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Pic courtesy of The Farmer’s Almanac.  The Combat Pt Tent will be closed on Monday in observation of Columbus Day.

Warmup:

1:00 Row

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

1:00 Ski Erg

10 Scorpions

10 Kneeling Lat Stretch

10 Twisting Push Ups

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Db Bench this cycle before we re-test our 5X5 (26Oct).  Just like we did with Bulgarian Split Squats, this week, we key in on muscular endurance by upping the reps But, make sure you go heavy enough where you are just able to finish the last rep per set.

WOD:

5 Rounds for Cals:

:20 Cal Row

:40 Rest

:40 Cal Row

:20 Rest

1:00 Cal Ski Erg

1:00 Rest

Goal = 20+ Cals each round

Video courtesy of Invictus Fitness.

With the different time lengths, match your stroke rate accordingly.

Cool Down:

Scorpion Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

100’ Single-arm KB front rack carry (switch arms every 25’)

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

WOD:

30 Min AMRAP:

100′ Dual KB Front Rack Carry (50/35)

400M Run

10 Pull Ups

Goal+ 4+ Rounds

Video courtesy of Central Athlete.

With this AMRAP being a bit longer, try to stay at the same pace from the beginning all the way through the end.  Trying to sprint at the get-go will just leave you sucking wind by about the 5-min mark.

Scaling Options:

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

Run -> 500M Row (ELITE: Run w/vest)

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

Cool Down:

Lat Stretch on Rig – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Video courtesy of 810 CrossFit

Warmup:

1:00 Echo Bike

5 In-place Inchworms

10 Side Lunges

1:00 Echo Bike

10 Alt Toe Touch

10 Hollow Rocks

10 Squat2Stands

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

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

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 Per leg

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Bulgarian Split Squat this cycle before we re-test our 5X5 (23Oct).  The goal for this week is some more muscular endurance, so the reps are higher.  Still begin with a weight where the last rep is a struggle (but not impossible) to get finished in good form.

WOD:

EMOM 16:

Odd Min – Max Cal Echo Bike

Even Min – Accumulate :20 of Hollow Hold

Video courtesy of CrossFit HQ.

While the odd minutes do say Max Cals on the Bike, don’t try to go for an all-out sprint, as that pace may last you 20-30 seconds.  Keep a consistent (yet fast) pace through out the whole minute.  Go until the complete end of the minute, take 10-20 seconds getting off the bike and catching your breath before going into the hollow hold.  This way, you ‘ll likely finish the hold by the :40 mark, giving you about 20 seconds the get back on the bike.

Scaling Options:

Hollow Hold -> Hands at side hollow hold -> Knees tucked

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

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

WOD:

5 Rounds For Time:

75 Double Unders

15 Devil’s Press (50/35)

10 Toe2Bar

Video courtesy of WOD Prep.

As strange as this sounds, I want you to focus on keeping the heart rate down during the cardio piece of the WOD, the Double Unders.  Keeping the shoulders relaxed and getting the timing down will not only allow you to get through the dubs quicker, but your shoulders won’t be as smoked going into the Devil’s Press and Toe2Bars after.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 75 Cross Overs)

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

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

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

1:00 Row

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

3 Wall Walks

4 Box Jump Overs

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Last time hitting our Clean & Jerk complex for this cycle before we re-test our Oly 1RM (25Oct).  SO, even though this cycle has been focused on the Power Clean and then a Front Squat, the goal is when we go for the Oly Total and you go back to a Squat Clean (if you prefer), then the loads will feel much more manageable.  %s go up this week, so keep that form dialed in!

WOD:

For Time:

40 Box Jump-Overs (24″/20″)

20 Handstand Push-Ups

30 Box Jump-Overs

15 Handstand Push-Ups

20 Box Jump-Overs

10 Handstand Push-Ups

10 Box Jump-Overs

5 Handstand Push-Ups

Time Cap: 12 Min

Video courtesy of the WOD Doc.

Smoothness in the box jump overs and big, manageable chunks on the HSPUs will allow you to make this one under the cap.  The video gives some great tips on making the movements as efficient as possible for the box work.

Scaling Options:

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

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

2X Through:

10 Plate Ground2Overhead

10 Plate Squats – see video below, courtesy of Mike Collette

10 Plate Around-the-worlds

10 OH walking lunge w/plate

10 Sit Ups w/plate

Then…

KB Warmup: Grab a light KB and do 5 reps of: Hip pop, Russian KB Swing, American KB Swing

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, power clean from mid-shin

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1: Power Cleans (135/95)

20-18-16-14-12-10-8-6-4-2: Med Ball Sit Ups (20/14)

30-27-24-21-18-15-12-9-6-3: Russian KB Swings (70/55)

45 Min Time Cap

Video courtesy of Pure Physio. Quick demo of the Med Ball Sit Ups we want to see today.

So, to clarify, the order of the workout is: 10 Power Cleans, 20 Med Ball Sit Ups, 30 Russian Swings, 9 Power Cleans, 18 MB Sit Ups, 27 Russian Swings, 8 Power Cleans, etc.. Until the WOD ends with 1 Power Clean, 2 MB Sit Ups, and 3 Russian Swings. Keep a steady pace on the early rounds and pick up speed as the reps get lower and lower.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE:165/115)

MB weight -> 14/10 -> as needed

KB Weight -> 55/35 -> as needed (ELITE: Dual KB Russian Swing @ 55/35 each)

Cool Down:

Roll out T-Spine – 2 Min

Barbell Abductor Stretch – 2 Min

Video courtesy of CrossFit Aftermath

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 In-place lunges

10 Kneeling Lat Stretch

10 Over & Backs

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

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

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third run of Sumo deadlift for the cycle.  Again, really want a focus on building tension in the hips as you squeeze them down in position before you pull up in the lift.  With the working sets going back up to 5, but reps dropping to 3, aim to go heavier per set than you did on the 3X5 week.

WOD:

3 Rounds For Time:

200M Ski Erg

100 Walking Lunges

30 Toe2Bar

16 Min Time Cap

Video courtesy of CrossFit HQ.

On the Walking Lunge, we’re not concerned with how much distance you cover, rather getting the needed number of steps (100 per round) in.  Just make sure that back knee kisses the ground before you come up, and the hips and knees are locked out before your next step.

Scaling Options:

Walking Lunge -> 150 Air Squats (ELITE: wear 20/14# vest for lunges only)

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

Video courtesy of FitKAFAlar.

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min