Lots and lots of hip extension today! Make every stroke on the rower powerful. On the Box Jump Overs you don’t have to fully extend the hips and knees at the top of the box. Just get on and get off the box. Keep the KB in as close to a straight line from bottom to top.
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 – 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 1RM
Video courtesy of Collin Meeves.
Third run of our Clean Complex. Both the %s and the reps increase this week, so the time per set goes up as well.
WOD:
50-40-30-20-10:
Echo Bike (cals)
Double Unders
Female Cals – 40/32/24/16/8
Video courtesy of CrossFit HQ.
Yes, we know the beginning rounds of bike are not small. Yes, it will take you a few minutes to get through each. Just come to terms with that before you start. All that said, don’t come out of the gates on fire on the bike. Rather keep a steady pace in the rounds of 50, 40, and 30. Aim to pick up the pace in the last two rounds.
Scaling Options:
Dubs -> 30-25-20-15-5 -> 2X Single Unders (ELITE: 100/80/60/40/20)
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
Video courtesy of Runify
WOD:
In 5 Min, complete:
400M Run Buy-In
Max Rounds/Reps of:
10 Pull Ups
20 Push Ups
30 Air Squats
-Rest 2 Min after round
-Repeat for a total of 5 Rounds
-Pick up wherever you left off on the Pull Ups/Push Ups/Air Squats
-Score = Total number of Rounds of Pull Ups/Push Ups/Air Squats
Video courtesy of Mayhem Athlete.
This week our Murph Prep falls on a Monday, so… “Murph Prep Monday!” Start the first 5 min with a 400M Run Buy-In. After that, begin to hit as many rounds/rps as you can of 10 Pull Ups, 20 Push Ups, and 30 Air Squats. At the end of the 5 min, note where you finished because after a quick 2-min break, you will begin the next 5 min with the 400m run buy-in. Then you will pick off wherever you left off on the last 5-min block. So, say in set 1 I got through a full round of the AMRAP and was on Push Up number 2 of the second round, after I do the Buy-In run for the second 5-min set, I then hit rep number 3 of the Push Ups, and keep on going. So the ARMAP count continues to grow as you go through this one. With the Air Squats being bigger sets, make sure your form stays on point.
Scaling Options:
Run -> 500M Row
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Event 8- 50 wallballs – (m-14 red line/f-12 blue line)
Finish line in gymnasium
Rules- 1 judge per person/ partner. Judge marks weigh change on events going Rx’d or scaled.
Individuals- 4 to a heat, heat 2 will start after heat 1has completely finished event 2. This order will continue till all individuals are done, Partners will start after that, same heat process.
Burpee broad jump- chest and thighs must contact ground, you can step up, jump up back to hips full extension. Hands must start right in front of feet at every drop down.
Farmers carry- once you pick up the KB you cannot set it down until you are past the start or midway line (NO DROPPING KB)
Lunge- object on shoulders, no setting it down. Knee should touch ground, * if knee and hip crease are parallel to ground this is good, when you step up hips must be full extension not muted hips. Judge will tell you to take a step back if not a rep.
AF sit-up- hands stay on chest and elbow touches between knee and hip crease
Wall balls- males hit red line females hit blue line, hips must drop so knees and hips are parallel to ground rep will not count. If you do not catch ball rep do not count. You cannot put ball down you can lean on wall with it.
Time stops when you cross finish line
Judge marks down start time if not 1 heat. Ex. 2nd heat starts at 7:00, score will be totaled from that start to finish time 7:00-45:20 time would be 38:20 finish.
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our 2-second Pause Back Squat. Things will get heavier now that reps drop to 3 per set. Stay tight and end heavier than you did on the 3X5 week.
WOD:
Every Minute on the Minute for 12 Min:
5 Toe2Bar
10 Box Jumps (24”/20”)
Video courtesy of Constantly Varied Fitness.
Today is a day I highly suggest you have that long, hard talk with yourself to decide if the rep scheme would allow you to finish each round in 45 seconds or less. If the answer is “no”, then you may want to scale the reps on whatever is the limiting factor. Sure, you may finish the first or second set with a few seconds to spare, but the chances by about the 5-minute mark you may start failing some rounds and may have to sit out one or two minutes just to recover. I would rather see even work done over all 12 minutes.
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts. PRIOR to WOD, with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength.
Third time hitting Deadlifts in this cycle. The reps per set drop to 3, but working sets jump back to 5, so aim to finish heavier today than you did on the 3X5 week.
WOD:
3 Rounds For Time:
15 Hang Power Cleans (135/95)
100’ Walking Lunge
30/25 Cal Row
Time Cap – 18 Min
Video courtesy of Kristi O’Connell.
Remember how we mentioned yesterday that the rest of the week will have some grip-intense pieces? Well, today is one of them. With the hang power cleans, don’t monster-grip the bar throughout the set. Try to give a quick second of opening the hands when the bar is on your shoulders. This will give your grip the little break it needs to cycle a good number of reps before you need to put the bar down.
Scaling Options:
Bar weight -> 115/80 -> as needed (ELITE: 155/110)
Today will be our weekly “Murph” prep. With today being half “Murph”, don’t make you focus finishing as fast as possible. Rather make each rep of the pull ups, push ups and air squats as picture perfect as you can. This is why we are going with Strict Pull Ups instead of kipping. Not only to help build strength in the movement, but the rest of the week will have some grip-intense pieces, so don’t want you tearing up your hands.
Scaling Options:
Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> to box or bench
Air Squats -> To Depth
ELITE: Wear vest (would suggest lighter than what you’ll use for “Murph” in May)
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.
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.
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.
Joint Strike CrossFit 