Warmup:

1:00 Ski Erg

Spider-Man Lunge 30’

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch Complex this cycle.  Weights and reps increase, so time per set will increase as well.

WOD:

7 Rounds For Weight:

5 Snatch Grip Behind-the-Neck Push Press

5 Overhead Squats

-Rest as needed between rounds

-Goal = increase weight each round

-Score = heaviest round

Video courtesy of OPEX Fitness.

Today is not about finishing as fast as you can.  Today is about moving as much weight as you can safely.  With the Behind-the-Neck Push Press, make sure you absorb the shock of each rep when the bar comes back down on your SHOULDERS, not your neck. Once you lock out the last Push Press, keep the bar locked out, adjust your feet to shoulder width and then go into your OHS.

Scaling Options:

If not able to do OHS, switch to 7 Rounds:

5 Hang Power Cleans

5 Front Squats

Cool Down:

Couch Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

1:00 Ski Erg

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

10 Spider-Man Lunge w/twist

Video courtesy of Runify.

WOD:

6 Rounds:

800/700M Echo Bike

400M Run

12/9 Cal Ski Erg

Video courtesy of Train FTW.

Just know today will be a GRIND! That said, the more efficient you make the echo bike movement, your strides in your run and your strokes on the Ski Erg, the better this WOD will go.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Lateral hops over bar

10 Spider-Man Lunges

5 Pike Push Ups

10 PVC Pass Thrus

10 PVC Overhead Squats

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk.  PRIOR to WOD, take an empty bar in Snatch Grip, perform three reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, OHS

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

%s Based on 18Mar Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Second time hitting our Split Jerk complex this cycle. This cycle is meant to help us not only get a good explosion out of the hips but focus on driving ourselves under the bar as fast as we can do receive the bar with minimal pressing of the arms. As a reminder, the complex will consist of a Jerk Drive (think dip/drive with no pressing), a Push Jerk, and finally a Split Jerk.

WOD:

EMOM 16:

Min 1 – 10 Burpee Over Bar

Min 2 – 10 Hang Power Snatch (95/65)

Min 3 – 10 Burpee Over Bar

Min 4 – 10 Overhead Squats (95/65)

Video courtesy of OPEX Fitness.

The goal should be to finish the required reps in each minute at or before the 45-second mark.

Scaling Options:

Bar weight -> 75/55 -> as needed

Burpee over Bar -> Burpee Bar Step Overs

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

10 Cobra to Down Dog

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Hollow Rocks

10 Glute Bridges

20 Double Unders or 4 attempts

On Rig –  Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

WOD:

For Time*:

50-40-30-20-10

Double Under

Toe to Bar

*20 Wall Balls (20/14) to 10’/9′ target After Each Set

Video courtesy of The Barbell Physio.

Don’t get sticker shock when you see “50 Toe2Bars” in this WOD.  Just remember, what is the best way to eat an elephant?  One bite at a time.  Take manageable chunks out of the bigger sets without letting yourself get fully fatigued.

Scaling Options:

Dubs -> 2X Single Unders

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

MB weight -> 14/10 -> as needed

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min

Warmup:

10 Banded Good mornings

1:00 Row

10 Bow 2 Bend

10 Iron Cross

10 Glute Bridges

1:00 Row

10 Squat2Stand

10 Kickers per side

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

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

%s Based on 18Mar 1RM

Video courtesy of Collin Meeves.

Our second run of our Clean Complex. As a reminder, this complex will consist of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee).  Again, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean.

WOD:

Partner WOD

Teams of 2

8 Total Rounds For Time:

12/9 Cal Row

10 Deadlifts (155/105)

5 Hang Power Cleans

-1 Partner performs a full round while other partner performs dual KB Front Rack Hold (55/35)

-Partner performing the round of the WOD can only move when other partner is in Front Rack Hold. -Partners switch positions after full rounds

Video courtesy of CrossFit Invictus.

Good core engagement and an upright torso will be your friend when you are doing the KB Front Rack hold today!  The goal should be you keep those KBs in the front track until your partner finishes a full round.  To make that happen, keep the core engaged and your torso tall. Otherwise, gravity will make you start to slump forward.  That will be rough on your shoulders and back.

Scaling Options:

Bar weight -> 135/95 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness

Warmup:

5 Box Step Overs

10 Kickers per side

10 Scorpions

10 Squat2Stands

10 Kneeling Lat Stretch

10 Scap Push Ups

5 Box Jump Overs

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

25 Min AMRAP:

20 Box Jump Overs (24”/20”)

5 Rounds of “Cindy”

-1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

-Score = Total Rounds + Reps (1 Complete round = 20 box jump overs + 5 Rounds of “Cindy”)

Video courtesy of WOD Prep.

With the sun shining a little more each day, we are reminded that before we know it, it will be Memorial Day weekend.  No better time than right now to get some good “Murph” prep going.  The box jumps should get your cardio up like running normally does.  Now, that you’re a little gassed, time to do 5 rounds of “Cindy”.  Now, if that is ALL you had to do today, I would say go crazy fast!  BUT, today you have 25 minutes to get as many rounds of 20 box jump overs followed by 5 rounds of Cindy each time. (20 box jump overs, 5 rounds of “Cindy, then 20 box jump overs, 5 rounds of “Cindy”, keep repeating for 25 min).  So you want to have a good pace in mind that you can do on the first round of Cindy you do today as you can on the last round of Cindy that you will do today.

Scaling Options:

Box height -> 20/16 -> as needed

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

Push Ups -> off a box

Air Squats -> to depth

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

6 Box Step Overs

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

S/S/S:

2-sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Today we take our second crack at the 2-second Pause Back Squat.  The goal is to go heavier per set than you did on the 5X5 week.

WOD:

For Time:

20-18-16-14-12-10-8-6-4-2*of…

Wall Balls (20/14)

*Perform 8 Single DB (50/35) Box Step Overs (20”) after each round

Video courtesy of Mayhem Athlete.

Coaches’ tip of the day: Get a good stretch on the legs both before and after class, as your legs are in for it today!  Be smooth with the Wall Ball Shots and then stable throughout the box step overs.  You can hold the single DB any way you want as long as it does not rest on the leg during the step overs.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 1 Min per side

 Spider-Man Lunge hold – :30 per side

Warmup:

200M jog

Heel2Toe 30’

High Knees 30’

8 Box step ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

5 box jumps

1 wall walk + :10 HS hold

Video courtesy of Runify

WOD:

In 7 Min, complete…

400M Run

21 Box Jumps (24”/20”)

12 Handstand Push Ups

*Rest Remaining time

Repeat for 4 Rounds

Score each round separately

Video courtesy of Black Flag Strength & Conditioning.

Make your goal to maintain an aggressive pace, but not so aggressive that it makes you have to take long pauses between movements. Aim t go right int your box jumps coming off the run as well as go right into the HSPUs right after the box jumps.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> high kneel DB shoulder press

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Ski Erg

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Ski Erg

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

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Our second go at old-school Deadlifts in this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week!

WOD:

AMRAP 20:

5 KB Sumo Deadlift High Pulls (70/55)

7 Toe2Bars

9/7 Cal Ski Erg

Videos courtesy of CrossFit HQ and WOD Star, respectively.  The fist video gives you the “why” on doing Sumo Deadlift High Pulls. The second gives you the “how” we will do them today.

Tons of hip hinging and extending today!  Try to not death-grip the KB in the Sumo Deadlift High Pull today, otherwise the Toe2Bars will get extra spicy on the forearms.

Scaling Options:

Bar weight -> 55/35 -> as needed

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Warmup:

8 Min AMRAP:

100M jog

5 Cobra to Hip Snap

5 light Dual DB Hang Power Cleans

5 Light DB Front Squats

5 Scap Pull Ups

5 Ring Rows

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

10 Rounds for Time:

10 Burpees

10 Pull Ups

10 Front Squats (95/65)

10 Hang Power Cleans (95/65)

Video courtesy of Voodoo Weightlifting.

High volume today means approach this one knowing you’ll be at each section for a little bit.  You will go from a push-focused move to a grip-focused movement each time, so on the push movements, let your hands and fingers relax as much as possible. Also, On the Hang Power Cleans, do your best to keep your bodyweight good and balance (don’t shift back and forth on the toes like in the video).

Scaling Options:

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

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side