Warmup:

400M jog at track

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

Track WOD

Not For Time:

2X400M Run @ 7/10 RPE

1:00 break between runs

-Rest 2 Min-

4X100M Run @ 8.5/10 RPE

:45 Rest between runs

-Rest 2 Min-

W/ Partner

2X(4x200M) Partner Relays @ 7 RPE

2:00 Rest between sets

Then…

1 mile Run w/partner

Video courtesy of Global Triathlon Network.

Today the goal is to take the workout outdoors.  If you are here on base, move it to the track.  If you are elsewhere, do your best to find a track and a partner.  In the partner relays, set it up so both partners are lined up at the 50-yard line, but at opposite ends of the track.  One partner will start, when they get to the other partner, they tag off and the other partner begins their 200m run.  While partner 2 is running, partner 1 walks across the field back to where they started, and when partner 2 arrives, the tag and partner 1 begins their second run, and partner 2 walks across the field back to their start point.

Scaling Options:

Run -> 250M Row per 200M run

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Pigeon Pose – 1 Min per side

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

10 Alt V-Ups

:30 Kneeling Wrist Stretch

Duck Walk 30’

Walking Kicks 30’

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

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, Back Squats, Elbow Rotations, Front Squats

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Last time hitting our Front Squats prior to re-testing our 5X5.  Just like with Clean Deadlifts, the goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

For Time:

5 Wall Walks

25 Toe2Bar

4 Wall Walks

20 Toe2Bar

3 Wall Walks

15 Toe2Bar

2 Wall Walks

10 Toe2Bar

1 Wall Walk

5 Toe2Bar

Video courtesy of Misfit Athletics.

Try to be smooth rather than fast on the Wall Walks.  If you try to go too fast, you run the risk of overly tensing the shoulders throughout the movement and then your shoulder will be fried when it comes to the Toe2Bars.

Scaling Options:

Wall Walks -> to scaled distance -> Inchworm push ups

Toe2Bar -> Kipping Knee or leg raise – Strict Knee or leg raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Heel2Toe 30’

5 Back Roll to V-Sit

10 Box Step Overs

10 Banded Good mornings

5 Tuck jumps

5 GHD Back Extensions – see video below, courtesy of CrossFit HQ.

WOD:

EMOM 24:

Min 1 – 10 GHD Hip Extensions or empty bar good mornings

Min 2 – 12/9 Cal Echo Bike

Min 3 – 14 Box Jump Overs (24”/20”)

Min 4 – Rest

Video courtesy of Mayhem Athlete.

If doing the GHD hip extension, make sure to keep a straight line from hip to shoulder.  With the reps a little higher on the box jump over minute, it’s fine if you finish around the :50-:55 mark since you are going into a minute of rest.

Scaling Options:

Bar weight -> 35/15

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

Cool Down:

Pigeon Pose on Box – 1 min per side

Roll out t-spine – 30 passes

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform :10 dead hang hold, then 5 reps of: Scap Pull Ups, Strict Pull Ups or Ring Rows

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 – 5:00, do 3 sets @75%

5:00 – 10:00, do 2 sets @80%

10:00 – 15:00 do 2 set @85%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our Snatch complex before our Oly 1RM re-test.  %s go up, so stay on point!

WOD:

For Time:

30/24 Cal Ski Erg

25 Strict Pull Ups

20/16 Cal Ski Erg

15 Strict Pull Ups

Time Cap: 15 Min

Video courtesy of Monroe Miller.

Yes, this workout is for time, but don’t forget that the pull ups are meant to be strict, meaning 0.0 kip in those.

Scaling Options:

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Bicep stretch on rig – 1 min per side

Warmup:

2X:

5 Inchworm push ups

5 Cobra to Down Dog

10 Hollow Rocks

10 Scorpions

-then-

2X:

5/4 Cal Row

5 Empty bar bench press

5 V-Ups

WOD:

25 Min AMRAP:

15/12 Cal Row

15 Bench Press (115/80)

15 V-Ups

Video courtesy of CrossFit HQ.

Allow the legs and hips to do the majority of the work in the row so your shoulders and back are as fresh as possible for the Bench Press.  And allow the core to be engaged the whole time during the V-Ups.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

V-Ups -> Sit Ups (ELITE: GHD Sit Ups)

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra pose – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

5 Push Press

S/S/S:

Clean Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time working on Clean Deadlifts prior to re-testing our 5X5.  So, today’s goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

Push Press

5-5-5-3-2-2-1-1-1:

Rest as needed between sets.

Score is heaviest single completed

Video courtesy of CrossFit HQ.

Today is all about some lifting!  After finishing up the Clean Deadlifts, we’ll move into a focus on Push Press.  Big thing to make sure you do is actively pull yourself into the dip, don’t just drop.  This will allow you to load up the hips and use the core-to-extremity method to move as much weight as possible.

Scaling Options:

If new to CF or if you have a shoulder injury, switch to DB Push Press

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

AMRAP 35:

800M Run

25/20 Cal Echo Bike

400M Run

15/12 Cal Echo Bike

Video courtesy of Brooks Running.

Today’s theme is “Engine Builder” Find that steady pace in the 800M and higher Cal pieces, then pick it up just slightly in the smaller pieces.

Scaling Options:

Run -> 500M row for every 400M run distance

Cool Down:

Couch Stretch – 2 Min per side

Pigeon Pose – 1 Min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

Seal Walk 30’

10 Over & Backs

10 Huggers

10 light DB push press

10 light DB bench press

10 Scorpions

1 Wall Walk + :30 Handstand hold

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our DB Bench Press this cycle.  Working sets go back up to 5, but reps dropped to 3. Make sure you go heavier this time around than you did in the 3X5 week.

WOD:

EMOM 14:

Odd Min – 3 Wall Walks

Even Minutes – 10 Dual DB Push Press (50/35)

Video courtesy of Misfit Athletics.

Shoulder stability and explosiveness is your key to success today.  Keep the core engaged when hitting the wall walks and actively pull yourself down in the dip for the push press.

Scaling Options:

Wall Walks -> scale distance -> Inchworm push ups (ELITE: 25’ HS Walk)

DB weight -> 35/25 (ELITE:  70/50)

Cool Down:

Scorpion Pose – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Row

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Iron Cross

5 Cobra to Hip Snap

10 Box step overs

10 alt DB deadlifts

8 Alt DB snatch

5 Burpee Box jump overs

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

WOD:

Every 4 Min for 6 Sets, complete…

12/10 Cal Row

10 Burpee Box Jump Overs (24”/20”)

8 Alt DB Snatch (50/35)

Score each round separately

Video courtesy of OPEX

Fitness.Efficient transitions and steady pace will allow you to finish each round in roughly 3 min or less per round.  Take just a bit off the last Cal or two on the rower so you aren’t winded going into the burpee box jump overs.

Scaling Options:

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

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

30 Single Under

10 Calf Pedals in Down Dog

10 Cobra to Down Dog

:30 Kneeling wrist stretch

30 high-jump single unders

10 Alt Quad stretch

10 Kickers

30 Dubs or 3 DU attempts

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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

*do 1 Split Jerk at the end of ea set

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Third go at our Clean Complex for this cycle.  %s go up a and reps go up a bit, so like last time keep the core engaged and really push that ground away from you!

WOD:

14 Min AMRAP:

60 Double Unders

20 Am. KB Swings (55/35)

10 Front Squats (135/95)

Video courtesy of NC Fit.

Biggest advice I can give (outside of pace yourself) is shake out the legs going from move to move.  The hamstrings and glutes get very fired up in dubs, and you could feel them getting pretty tight if you just pick up that KB right after.  Same with going from KB Swings to Front Squats.  Last thing you want in the middle of a WOD is the hammies cramping up on you.

Scaling Options:

Dubs -> 30 Dubs -> 15 Dubs -> 120 Single Unders

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross – 1 Min per side