Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Part three of our Front Squat cycle. Today, we drop the reps to 3 per set, so aim to go heavier per set than both the 5X5 week and the 3X5 week. Make sure the core stays tight during the reps. This will help keep you from tipping forward.
WOD:
21-18-15-12:
Echo Bike Cals
*200M Run after each round
15 Min time cap
Really aim to attack each round on the bike and use the 200M run as a mini recovery (shake out those legs!).
On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, knee2elbows or higher knee raise, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows
WOD:
4 Rounds For Time:
50 Air Squats
40 Hand-release Push ups
30 Knee2Elbows
20 Burpees
10 Pull ups
*35 Min Time Cap
Video courtesy of WODStar.
Yep, today’s WOD has Knee2Elbows instead of Toe2Bars. Don’t get it twisted, this isn’t going to be easy. In fact, lots of people find the Knee2Elbow more difficult than the Toe2Bar due to the needed flexibility to have the knees make contact with the elbows. Keep a good kip swing and hollow your core out, and you’ll get this! With today’s WOD being all bodyweight stuff, know when to break in a movement. We have a tendency to try to do such big sets on movements like these that we hit fatigue. By hitting fatigue on any of these movements will result in you taking longer breaks to recover. Rather, take off manageable chunks to allow you to recover a little quicker.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
S/S/S:
Banded Deadlift
3X5
Increase weight ea set
Video courtesy of Rogue Fitness.
This week, we continue our overload principal work with our 2nd go on banded deadlifts. The goal by the end of the cycle improve strength in your normal sticking points in the deadlift (mainly locking out). With working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week.
WOD:
In 4 Min, complete:
400M Run
Max reps – Russian KB Swings (70/55)
*Rest one min
Repeat for 3 sets
Score = Total Russian KB Swings
Video courtesy of CrossFit HQ.
With a 400M run buy-in at the beginning of each AMRAP, we’re looking to see how many good quality Russian KB Swings we can hit under fatigue. That said, I’m not expecting you to go unbroken from when you pick up the KB to the end of the 4 min (but I can’t stop you if you do). Seeing as how there are 3 total rounds, you want to make sure you have grip left for the last round. I’d suggest getting a good number of reps in, but stop prior to hitting full fatigue, put the KB down, shake out he arms, pick it up again, and do the same thing. Repeat that process until time runs out.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar, and in Snatch grip, perform 3 reps of: dip/shrug. Dip/shrug/high elbows, high hang muscle snatch, behind the neck push jerk, hang power snatch, power snatch from mid-shin
WOD:
For Time:
100 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches (95/65)
80 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
60 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
40 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
20 Double Unders
20 Ab-Mat Sit-Ups
10 Power Snatches
Video courtesy of ABMAT. Ever wonder why we use the Ab Mats? Check this out.
Bit of a chipper today with the double unders, and a consistent rep count on the sit ups and power snatches. Try to only break the snatches up once per round. Aim to finish in under 30 min.
On Rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
High Hang Clean + Clean
3@65%
3@70%
2@75%
+1 Split Jerk at the end of ea set.
Sets start every 3 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Second go of our clean complex for the cycle. Again, one rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). %s go up, so keep a solid grip on the bar! Also, since you are only hitting one jerk per set, make that rep count. Get some good explosion coming up, and then a quick punch under the bar to stick the landing.
WOD:
15 Min AMRAP:
20/14 Cal Bike
15 Chest-to-bar Pull Ups
10 Burpee to 6″ target
Video courtesy of CrossFit HQ.
Classic CrossFit, grunt work-style workout for us today. What I mean by that is, with this AMRAP, you can take the foot off the gas and just move through at a pace that doesn’t really get too high of numbers. Sure, you’ll work for the full 15 minutes, but won’t get a lot out of it. Or, you can grit down and try to push the pace, try to get more unbroken reps in each movement and try to NOT take long rests between movements. Sled dogs never think “well, I could run slower”. They just want to pull until the pulling is done. Be a sled dog.
Scaling Options:
No Bike -> Row 25/18 Cals
C2B Pull ups -> Chin-above pull ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of Box Programming. With the Open not too far away, we’ll start seeing some volume increase on some common movements we’re likely to see in the Open. Take, for example, our buy-in and cash-out of wall balls. The more upright you can keep your torso, the better you can perform this move without unneeded back strain. For the KB Lateral Box Step Overs, again, an upright torso will keep the tension on the legs and off the low back.
Pic courtesy of Imgflip. Don;t let this be you! The Combat PT Tent is on holiday hours. No scheduled classes, but come in during open hours and get this WOD in!!!
Warmup:
Grab box, light KB, and med ball
200M run w/med ball
10 KB deadlifts
10 KB Russian Swings
10 med ball squats
5 wall ball shots
10 Spider-Man lunge to Samson Stretch
Rig warmup: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
WOD:
“Thanksgiving leftover Sampler Platter”
For Time (45 Min time cap)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (55/35)
Then, 3 Rounds of:
15 Box Jumps (24″/20″)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then:
50 Burpees
Today’s WOD comes courtesy of CrossFit DTR. Making this our Black Friday special! Find a good pace for each section, and try to limit your rest to transition from one piece to the next
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk
S/S/S:
Push Jerk
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second go of the Push Jerk this cycle. Try not to lose tension as you slightly dip down prior to explosively opening your hips. Then, hit that “PUNCH” with the arms and land with soft knees. Aim to go heavier per set than you did the 5X5 week.
WOD:
Pic courtesy of IHeartRadio
“Burn the Turkey”
4 Rounds:
25 Double Unders
20 Goblet Squats (70/55)
15 Russian KBS (70/55)
100M Run
5 Burpees
Time Cap 15 Min
Video courtesy of Functional Bodybuilding.
The thought is to burn through these rounds to make room for all that turkey tomorrow!! That said, don’t lean forward during the goblet squats.
5 DB deadlift (one head of each DB needs to touch ground)
5 push ups on top of DBs
5 DB strict press
5 DB push press
Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Hang Snatch + Snatch
3@65%
3@70%
2@75%
Sets start every 3 min
% Based off 3Nov1RM
Videos courtesy of Train FTW.
Second go at our Snatch complex for the cycle. Make the goal of dropping faster to the bottom of the Snatch each rep. Really attack that position with a very solid catch! %s go up, so stay tight!!!
WOD:
32-16-8:
Dumbbell Push Press (50/35)
DB Burpee Deadlifts (50/35)
*400M Run after each round of Burpee Deadlifts
The weight on these DBs should feel a little heavy (especially on the push press). If the strength is there to go unbroken, do it! But, for most of us, would look to take probably two breaks in round one, one break in round 2, and then unbroken on round 3. Take care to not let the back round as you stand in the burpee deadlift.
Joint Strike CrossFit 