Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom, Push Press
S/S/S:
Strict Press
3X5
Add weight ea set
Videos courtesy of CrossFit HQ.
Second session of Strict Press this cycle. Continue to work on keeping the core tight and shoulder engaged throughout the lift.
WOD:
16 Min AMRAP:
8/6 Cal Row
4-8-12-16-20-ect… DB Push Press (35/25)
The row stays the same every round. You will increase your Push Press by 4 reps every round. Keep the DBs nice and stable throughout. Also, would look at breaking up the reps into manageable chunks by the round of 12. If you go for unbroken too frequently, your shoulder will run out of gas long before this AMRAP is done.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
On a running clock…
0:00 – 4:00, do 4 sets @65%
4:00 – 8:00, do 3 sets @70%
8:00 – 12:00 do 3 sets @75%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Second time hitting our Snatch Complex this cycle. Reminder, we begin with a High Hang Snatch, followed by a Snatch from the Hang, then bring the bar to the floor, reset the hips and perform one last Snatch. Our %s stay the same this week but reps go up.
WOD:
30-25-20-15-10-5:
Alt DB Snatch (50/35)
Single DB Box Step Over (50/35)
Box Height – 20”
Video courtesy of Mayhem Athlete.
Find a good cadence for the Snatches so there is no wasted movement. On the box step overs, you can hold the DB any way you prefer.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD.
S/S/S:
Back Squat
3X5
Add weight ea set
Video courtesy of Catalyst Athletics.
Second session of Back Squats this cycle. Just like with the Sumo Deadlifts, our work sets drop to 3, so go heavier per set this week than you did on the 5X5 week.
WOD:
3 Rounds:
400M Run
50 Double Unders
200M Run
100 Double Unders
Video courtesy of WOD Prep.
So, looking at different distance and rep ranges in running and dubs today. The shorter the run distance, the higher the following set of dubs will be. Try to relax your body as best as you can during the dubs so you stay smooth, rather than trying to sprint through them.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
Video courtesy of Runify.
S/S/S:
Grab a stop watch.
On a running stop watch…
0:00 – 5:00 run at a 5-6/10 RPE
Change direction (head back to the gym)
5:00-10:00 run at a 7/10 RPE
Goal – get back to the gym before the 10 Min mark
For a good breakdown of RPE (Rate of Perceived Exertion), click here.
What we are looking for here is the first 5 minutes, you will be at a jogging pace that you can carry on a conversation with someone. Once your stopwatch hits 5, turn around and head back to the gym. Your goal, go fast enough to get there before the stop watch hits 10 min.
WOD:
For Time:
100* Bench Press (95/65)
*Every time you have to rack the barbell, complete
12/9 Cal Echo Bike
Time Cap: 20 Min
Video courtesy of CrossFit HQ.
So, even if you feel you could maybe get in the 40-50 range on one set of this WOD, please don’t. Going all out right out of the gate will leave you very smoked the second you come off the Echo Bike. Rather, aim for a manageable chunk of 15-20 reps, then on the last couple of cals on the bike, slow your pace to allow the arms/chest/shoulders a quick break before knocking that same rep range out again. Stick with this strategy and the change of fatigue slowing you WAY down lessens.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 115/80)
Echo Bike -> 9/6 Cals (should be completed in roughly 45 sec each time) (ELITE: 15/12 Cals)
Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of Barbell Brigade.
Second time hitting Sumo Deadlifts this cycle. With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.
WOD:
12 Min AMRAP:
1,1,1…2,2,2…3,3,3…
DB Burpee Deadlift (35/25)
DB Hang Power Clean
DB Front Squat
-Add one rep per movement every round
Videos courtesy of Train FTW and Functional Bodybuilding, respectively.
This ascending ladder AMRAP will test your core, grip, and quads. Begin with one dual DB burpee deadlift, then one hang power clean, and then one front squat. Next round, hit two burpee deadlifts, followed by two hang power cleans, and finishing with two front squats. Add one rep per movement each round.
Barbell Warmup – 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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk
S/S/S:
3 Position Clean (High Hang/Hang/Floor) + Jerk
On a running clock…
0:00 – 4:00, do 3 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
-Add 1 Jerk at the end of each set-
Video courtesy of CrossFit Southie.
Second time hitting our Clean Complex this cycle. As a reminder, the complex will have us cleaning from three different positions. Position 1: Clean from the High Hang by utilizing a shallow dip and keeping your torso vertical. Position 2: Clean from the mid-thigh position, keeping your shoulders over the bar. Position 3: Clean from the floor. All three should be squat cleans. After the Clean from the floor, finish with either a Split Jerk or a Push Jerk.
WOD:
5 Sets:
1 Min Max Reps, Toe2Bars
1 Min Max Reps, Box Jump Overs (24”/20”)
1 Min Rest
Score the total V-Ups and Total Box Jump Overs separately
Video courtesy of CrossFit Inguz.
Today we’re looking for repeatable output on gymnastics movements. Aim to be as steady on your pace on both movements as you can. With the Toe2Bar, think manageable sets rather than stringing a bunch together and then wasting lots of time trying to recover. For the Box Jump overs try to keep moving the whole minute.
The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)
WOD:
“Trojan”
Teams of 2
For Time (20 Min Time cap):
Partner 1 – 34 Cal Row
Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 56 American KB Swings (50/35)
P2 – 56 Plate Squats (45/25)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 34 Cal Ski Erg
P2 – 34 KB Weighted Sit Ups (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
20 Synchronized Burpees
Today’s WOD will be performed between 0600-0900 at the Combat PT Tent. Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.
Super Squat Hip Sequence – Video courtesy of Mobility WOD
WOD:
30 Min AMRAP:
10 Dual KB Front Rack Lunge (55/35)
15 Pull Ups
10 Cal Row
20 Dual KB Front Rack Lunge (55/35)
15 Pull Ups
20 Cal Row
Etc… add 10 Lunges and Cals every round (pull ups always stay at 15)
Video courtesy of train FTW.
For the Front Rack Luges, they can be walking or in-place. As mentioned above, every round, add 10 reps to the lunges and 10 cals to the row, but always stay at 15 pull ups.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom
S/S/S:
Strict Press
5X5
Add weight ea set
Video courtesy of CrossFit HQ.
Our pressing movement this cycle will be Strict Press. Working your strict pressing strength will give you a better foundation to build all other pressing movements.
WOD:
16 Min EMOM:
Odd Min – 10 Handstand Push Ups
Even Min – 50 Double Unders
Video courtesy of Misfit Athletics.
Today we’re looking for upper body pressing stamina and repeatable cardio output in this two-movement EMOM. A tight core and good pressing mechanics will go a long way on the HSPUs. On the dubs, aim to be smooth and consistent over super-fast. Goal per minute: 30-40 seconds of work.
Scaling Options:
HSPUs -> cut to 5 reps -> Pike Push Ups off box -> Pike Push Ups off floor (ELITE: Strict)
If wearing a ruck, put it on after the warmup and then do 6 additional box step ups
WOD:
Pic courtesy of CrossFit HQ.
“Chad”
For Time:
1,000 Box Step-Ups (20″)
Wear a Ruck Pack (45/35 lb)
Compare to 20241113
Today’s WOD in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress. – https://www.stepupfoundation.org/
Joint Strike CrossFit 