Warmup:

200M jog

10 Cobra to Down Dog

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

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

Video courtesy of Runify

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @60%

4:00 – 8:00, do 2 sets @65%

8:00 – 12:00 do 2 sets @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

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

WOD:

16 Min AMRAP:

400M Run

30 Ab-Mat Sit Ups

20 Box Jump Overs (24”/20”)

Video courtesy of Mayhem Athlete.

Think of the run as almost the recovery part of your rounds.  This doesn’t mean have a leisurely pace, but shake out the arms and legs as you go through the 400M so you are primed and ready to attack the sit ups and box jump overs.

Scaling Options:

Run -> 500M Row

Sit -ups -> feet anchored

Box height -> 20/14 -> as needed

Box jump overs -> box step overs

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

10 Banded Good mornings

Walking Lunge 30’

10 Iron Cross

10 Glute Bridges

10 Squat2Stand

50’ empty sled push

10 empty bar RDLs

50’ light sled push

3X5 deadlift (build in weight)

WOD:

Partner WOD

In Teams of 2, For Time:

80 Deadlifts, 135/95

Sled Push, 4X 45/25# plates, 100′

60 Deadlifts, 185/125

Sled Push, 3X 45/25# plates, 150′

40 Deadlifts, 225/155

Sled Push, 2X 45/25# plates, 200′

20 Deadlifts, 275/185

Sled Push, 1X 45/25# plate, 250′

Split Deadlifts as needed.

Split sled push in 50′ increments

Videos courtesy of MisFit Athletics and Stream Fitness, respectively.

Let’s get some teamwork in to start our week! Talk with your partner and have a good game plan for how you want to break up the deadlifts.  Also, have the weights you plan on adding to the bar close by so the adjusting the bar doesn’t take a long time.  Have a nice 25’ area set up for your sled push so you can do a quick down and back with the sled before tagging off to your partner.

Scaling Options:

Bar weight -> as needed. Start at roughly 35% of your 1RM in the set of 80, and finish at roughly 75% of your 1RM in the set of 20.

Sled weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded Quad Stretch – 1 Min per side

Warmup:

1:00 Jump Rope

10 Calf Pedals in Down Dog

:30 Kneeling Wrist Stretch

10 Kickers per leg

A-Skip 30’*

B-Skip 30’*

10 Calf Pedals in Down Dog

Super Squat Hip Sequence – See video below.

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

Videos courtesy of Runify and Mobility WOD, respectively.

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second go-around of Front Squats this cycle.  Your goal should be to go heavier each set compared to the sets you did last time.

WOD:

In 4 Min, complete:

400M Run

50 Double Unders

-repeat for a total of 4 Rounds

Video courtesy of WOD Prep.

This is straight up grind, ladies and gentlemen.  Aim to go straight from running right into your dubs.

Scaling Options:

Run -> 500M row

Dubs -> 35 -> 20 -> 1:00 of attempts -> 100 Single Unders (ELITE: 100 Double Unders per round)

Cool Down:

Banded Quad Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

2X:

5 Inchworm push ups

10 Squat2Stands

10 Cossack Squats

10 Kneeling Lat Stretch

10 Scorpions

-then-

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

WOD:

25 Min AMRAP:

3 Wall Walks

7 Pull Ups

21 Wall Balls (20/14)

Video courtesy of Misfit Athletics.

Remember, this is a 25 Min AMRAP, so coming out of the gates on fire will likely do more damage than good.  Rather, start with a pace at minute 1 that you can still do at minute 24.

Scaling Options:

Wall Walks -> to distance -> Off box -> Inchworm Push Ups (ELITE: 25’ HS Walk)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Row

Spider-Man Lunge 30’

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

10 KB deadlifts

10 Russian Swings

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 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 set @75%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Snatch Complex this cycle.  With the increase in %s, take advantage of the extra minute per set to give yourself that extra second to ensure your posture stays on point throughout.

WOD:

3 Rounds For Time:

36/30 Cal Row

24 Am. KB Swings (55/35)

14 Min Cap

Video courtesy of CrossFit HQ.

Find a pace on the row that allows you to get through those cals at a good clip, but should allow you to get right to the Am. KB Swings.

Scaling Options:

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

Cool Down:

Foam roll T-Spine for 2:00

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

1:00 Ski Erg

10 Huggers

10 Thread the Needle

1:00 Bike

10 Kneeling Lat Stretch

10 Air Squats

 50’ Empty sled push

25 Walking Lunge

WOD:

5 Rounds, Each for Time:

Sled Push (2×45/1X45) for 200’

10/8 Cal Ski Erg

Dual DB Front Rack Lunge (50/35) for 50’

15/12 Cal Echo Bike

*Rest 1:1 Between Rounds

Video courtesy of Stream Fitness.

Your goal should be to finish each round in roughly 4-5 minutes.

Scaling Options:

Sled weight -> as needed (If no sleds available, do 50/35 Farmer walks)

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

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

10 Box

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

5 Cobra to Hip Snap

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

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

S/S/S:

Clean Deadlift

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

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.

Scaling Options:

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

Pistols -> Banded Pistols* -> Pistols to box -> Box toe drag ->Air Squats

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

Video courtesy of WOD Star

Cool Down:

Iron Cross – 1 Min per side

Pigeon Pose on Box – 1 min per side

Warmup:

2:00 Row

Then, 2X:

10 Thoracic High Fives

10 Squat2Stand

10 PVC Pass Thrus

10 PVC Overhead Squats

-then-

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 12^th 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.

Scaling Options:

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

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

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Barbell forearm mash – 1 Min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

10 Lateral hops over bar

Seal Walk 30’

Spider-Man Lunge w/twist 30’

1:00 Row

10 light DB bench press

10 Scorpions

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

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…

Scaling Options:

Ring Dips -> Stationary Dips -> Box Dips -> Floor Press

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

5 Med Ball Squats

5 Wall Ball Shots

5 Empty bar good mornings

5 RDLs

5 Front Squats

5 Thrusters

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

WOD:

For Time:

100 Air Squats

90 Double Unders

80 Push-Ups

70 Ab-Mat Sit-Ups

60 Toe2Bars

50 Thrusters (empty bar 45/35)

40 GHD Hip Extensions or Empty Bar Good Mornings

30 Wall Balls (20/14)

20 Deadlifts (155/115)

10 Handstand Push Ups

Video courtesy of CrossFit HQ.

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.

Scaling Options:

Dubs -> 2X Single Unders

Push Ups -> Bench or box

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

Empty bar weight -> 35/25 -> as needed

MB weight -> 14/10-> as needed

Bar weight -> 135/95 -> as needed

HSPUs -> Pike push ups off box or floor -> High-kneel DB press

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min