5 Toe2Rope – See video below, courtesy of CrossFit Invictus
5 Empty Bar Good mornings
5 Empty Bar RDLs
WOD:
Every 5 Min for 30 Min:
2 Rope Climbs or 10 Strict Pull Ups
10/8 Cals Ski Erg
20 Deadlifts (185/130)
Score each round separately
Video courtesy of CrossFit HQ.
Don’t try to sprint through the start of this round in hopes of extra rest at the end of each round. Rather, move with a purpose but never get to the point where you stop moving during a set.
Scaling Options:
Rope climbs -> 2X Rope Walks
Bar weight -> 165/115 -> as needed (ELITE: 225/160)
Cool Down:
Cross body Lat Stretch on rig – 1 Min per side
Barbell Forearm Smash – 1 Min per side
Videos courtesy of Ben Graham Fitness Solutions and K Squared Fitness, respectively.
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 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 2 sets @85%
%s Based on 18Mar 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean Complex prior to our Oly re-test. Once again, both the %s and the reps increase this week, so the time per set goes up as well.
WOD:
30-25-20-15-10:
Cal Row
Box Jump Overs (24”/20”)
-Females: 24/21/18/12/8 Cals
Time Cap – 16 Min
Video courtesy of Mayhem Athlete.
Good, efficient pulls and about a 2-3 second return to the catch should make your row go by fast without making you out of breath. On the Box step overs, try to time it where once your second foot makes it to the ground on the other side of the box you are set and ready for the next jump.
We change things up today with out “Murph” Prep Monday. We want to take the basics of the gymnastics movements done in “Murph” and put their practicality into more advanced movements. The goal is to give more absolute strength to you, the athlete, which will allow you to eventually do more work faster when it comes to the pull up, push up, and sir squat combos We also wanted to make it a little more fun and make this one a partner WOD to add some motivation and built-in rest Make your personal goal to keep you round at 2 minutes or less.
Scaling Options:
Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
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
Video courtesy of Runify
S/S/S:
2-sec Pause Back Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Last time hitting our 2-second Pause Back Squat before we re-test our 5X5. Just like with Deadlifts this week, same goal. Start with a heavy set of 5, then do an even heavier set of 4, followed by an even heavier triple, then an even heavier double. Finish off with the heaviest single for the day. If it is a new 1RM, awesome! If not, just make it heavy for the day.
WOD:
18 Min AMRAP:
400M Run
15/12 Cal Echo Bike
Goal – 5-6 Rounds
Video courtesy of Road Runner Sports.
Make your goal to have as small a break between movements as possible.
Banded 7s – (See video below, courtesy of Mayhem Athlete)
-then-
3 Rounds:
5 Bow2Bends
5 empty bar RDLs
5 hang muscle cleans
5 hang power cleans
10 Plank Alt Shoulder Taps
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).
S/S/S:
Every 2 Min for 10 Min, perform:
2 Wall Walks
:30 Handstand Hold
Video courtesy of Matthew Stevens.
Aim to get the work done in roughly a minute every round.
WOD:
For Time:
10 Handstand Push Ups
30 Power Cleans (135/95)
15 Handstand Push Ups
20 Power Cleans
20 Handstand Push Ups
15 Power Cleans
30 Handstand Push Ups
10 Power Cleans
Video courtesy of CrossFit HQ.
Not gonna lie, this one will hurt a little. Chip away at the reps and keep a steady pace.
Scaling Options:
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Starting Strength.
Last time hitting Deadlifts in this cycle before we re-test our 5X5. Goal today=start with a heavy set of 5, then do an even heavier set of 4, followed by an even heavier triple, then an even heavier double. Finish off with the heaviest single for the day. If it is a new 1RM, awesome! If not, just make it heavy for the day.
WOD:
21-15-9*:
KB Sumo Deadlift High Pulls (55/35)
Burpee over KB
*Complete 500M row after each round of Burpee over KB
Time Cap – 16 Min
Videos courtesy of WOD Star and Functional Bodybuilding, respectively.
Hinging and hip extension all day long! Keep the posterior chain dialed in throughout the movements. Use the row as more of a recovery time to reset the lungs.
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
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 @75%
5:00 – 10:00, do 2 sets @80%
10:00 – 15:00 do 2 set @85%
%s Based on 18Mar 1RM
Video courtesy of Diablo CrossFit.
Fourth time hitting our Snatch Complex this cycle. Again, weights and reps increase, so stay on point.
WOD:
For Time*:
200 Air Squats
*Every 2:00, perform 2 Rounds of..
5 Pull ups
10 Push Ups
*WOD begins with 2 Rounds of 5 Pull Ups and 10 Push Ups
Time Cap – 18 Min
Video courtesy of Mayhem Athlete.
This week, we’re splitting up our “Murph” prep into separate sessions. One on the running aspect, one on the movements. Today, we tackle the air squat, push up, and pull up aspects. While you want to get this one done as fat as you can, don’t let form get sloppy.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> to box or bench
Air Squats -> To Depth
ELITE: Wear vest (if you used a lighter than normal vest last time, add a little bit of weight, but still lighter than what you’ll use for “Murph”)
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
S/S/S:
Jerk Drive + Push Jerk + Split Jerk
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%
%s Based on 18Mar Clean & Jerk 1RM
Video courtesy of Fort Collins CrossFit.
Third time hitting our Split Jerk complex this cycle. As mentioned before, every time you dip, don’t just drop into the dip. Rather pull yourself down so you are fully in control moving up and down.
WOD:
For Time*:
100 Push Press (115/80)
*Every time you break (either putting the bar down or taking longer than 5 seconds between reps) – perform 10 Toe2Bars
Video courtesy of The Barbell Physio.
Well, if you have a VERY efficient and powerful Push Press, this WOD may be over rather quickly. But, for the most of us, the chances of going unbroken on this one are pretty slim. That said, don’t go full-go on the Push Press and have the shoulders so smoked you aren’t able to do any Toe2Bars.
Joint Strike CrossFit 