We continue our Clean Deadlift work this week. Total reps per set drop to 3, so aim to go heavier than the 5X5 week.
WOD:
4 Rounds, 1 Min per Station for Max Reps of:
Toe2Bars
Alternating Pistols
Burpee Box Jump Overs (24”/20”)
Rest
Score = Total Reps
Note – there is no break between stations
Videos courtesy of Mayhem Athlete and Functional Bodybuilding, respectively.
Today’s WOD will be done in the vein of “Fight Gone Bad” whereas there is no break between stations. That said, I would suggest that you pause with about 10 seconds left so you can begin the top of the next minute on the next movement…except for Burpee Box Jump Overs. Since you are going into a minute of rest, go until you hear the beep.
Barbell Warmup – With an empty bar in Snatch Grip, perform three reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, OHS, hang squat snatch, squat snatch from mid-shin
WOD:
4 Rounds For Time:
12 Power Snatch (115/80)
9 OHS
6 Squat Snatch
*Perform 100’Dual KB Farmer Walk (55/35) after each round
Videos courtesy of CrossFit HQ.
We finish off the week with some good Barbell Cardio! Each round will be a triplet of Snatch/OH movement with some grip stamina tossed in for good measure. On the complex, once you finish your 12th Power Snatch, since you are in the locked-out OHS position, go right into your OHS. For the Squat Snatches, unless you feel super strong today, I would do these as fast singles instead of touch-and-go.
Our pushing movement for this cycle will be the DB Bench Press. These are great to help even out the chest/shoulder/triceps strength in a person. With a barbell, the weaker side of the body can rely on the stronger side to take more of the load. With DBs, each side fends for itself. Keep the core tight, shoulders engaged and butt stuck to the bench throughout the reps!
WOD:
21-15-9:
Cal Row -Ladies, 16-12-8 for cals)
Ring Dips
-6 min cap
-rest until clock hits 8 Min mark, then…
For Time:
45/40 Cal Row
45 Ring Dips
-6 Min Time Cap
Score each WOD separately
Video courtesy of Carl Paoli.Classic Push/Pull WOD done twice,…but differently…. So, the first time through, we break up the total reps and cals so we go back and forth between movements in a classic CrossFit-style rep scheme. The next time makes us go un-partitioned through all the cals before doing all the dips. Which one will be done faster? Guess we’ll find out…
What better way to get through Hump Day than with a little Chipper WOD?! With a higher volume of reps in this one, aim to keep steady on your pace and spend minimal time moving from one movement to the next.
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
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, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 sets @70%
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Our CleanComplex this cycle will focus on building on that violent push away of the ground in a full clean and a hang clean. Don’t think about pulling the bar up, rather focus on breaking the ground under you!
WOD:
15 Min AMRAP:
10 Dual DB Box Step Ups (24’/20”) (35/25)
10 Pull Ups
10 Dual DB Walking Lunge
10 Burpee over DBs
Video courtesy of Inversion Nation.
Make sure knees and hips are locked out at the top of the box step ups. On the burpee over DBs, feel free to line the DBs up like in the demo video or if you want to challenge the distance of your lateral jump, please them next to each other.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Cardio, cardio, and MORE cardio is on tap today! And yes if you finish before the 4-min mark, that means you get extra rest. But at 4 min each round, everyone gets at least a 1 min break before the start of the next round. Today would be a great time to use some good breathing control while running.
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, Elbow Rotations, Front Squats
S/S/S:
Front Squat
5 X 5
Increase weight ea set
Video courtesy of CrossFit HQ.
Our Squat variation this cycle will be the Front Squat. The stronger we get in the front squat, the more load we can hopefully handle in even heavier cleans.
WOD:
12 Min AMRAP:
10 V-Ups
10 Air Squats
5 Burpee Box Jump Overs (24/20)
10 V-Ups
10 Air Squats
10 Burpee Box Jump Overs
Ect…Add 5 Burpee Box Jump overs ea round
Video courtesy of Mayhem Athlete.
Today you get an ascending ladder of Burpee box jump overs with air squats and v-ups added in for good measure. Make your pace at the get-go deliberate. Don’t try to sprint the shorter rounds.
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:
Snatch + Hang Snatch + Overhead Squat
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 set @70%
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Our Snatch Complex this cycle will consist of hitting one squat snatch, holding onto the bar and then performing one hang squat snatch, and finishing off with one Overhead Squat. Think of this complex as a bottom to top work on stable positions throughout the Snatch.
WOD:
AMRAP 7:
5 Burpee to Target
7 Toe2Bar
9 Wall Balls (20/14)
Video courtesy of Mayhem Athlete.
While you want to get as many rounds and reps as you can in 7 minutes, make your goal to NOT stop moving the whole 7 minutes.
Joint Strike CrossFit 