Warmup:

10 Min AMRAP:

3 Inchworm Push Ups

5 Cobra to Down dog

3 cobra to hip snap

5 single-arm ring rows (each)

5 Scap Pull Ups

5 Med Ball Squats

5 Med Ball Push Press

WOD:

25 Min AMRAP:

Teams of 2 complete…

6 Strict Pull Up

12 Burpees

18 Wall Balls (20/14)

-One partner working at a time.

-Partners alternate full rounds

Video courtesy of WOD Prep.

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

Burpees -> Up/Downs

Med Ball weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

1 Min Echo Bike

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

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.

Scaling Options:

Run -> 500M Row (ELITE: Wear vest)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

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)

Cool Down:

Thread the Needle hold – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Row

10 Bow to Bends

10 Cherry Pickers

10 Iron Cross

10 Alt Tow Touch in Down Dog

10 Light KB Sumo Deadlifts

5 Sumo Deadlift High Pulls

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.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

5 DB deadlifts per side

5 DB high pulls per side

1:00 Jump Rope

8 Box Step Overs

4 Alt DB Snatch

20 Calf Pedals in Down Dog

WOD:

10 Min AMRAP:

12 Alt DB Snatch (50/35)

36 Double Unders

-Rest 5 Min-

10 Min AMRAP:

10/7 Cal Ski Erg

12 Single DB (50/35) Box Step Overs (20”)

Video courtesy of CrossFit Invictus.

Back-to-back 10 Min AMRAPs for the day!  That said, make sure you don’t red-line so much in the first AMRAP that you can barely move in the second one.

Scaling Options:

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

Dubs -> 15 Dubs -> 70 Single Unders

Box height -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Calf Pedal in Down Dog – 30 per side (slow and controlled)

Warmup:

200M Run

Spider-Man Lunge 30’

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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”)

Cool Down:

Couch Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.

Warmup:

8:00 AMRAP:

30’ L-arm DB suitcase carry

30’ R-arm DB suitcase carry

5 L-arm DB deadlifts

5 R-arm DB deadlift

5 Push Ups w/DB in R-hand

5 Push Ups w/DB in L-Hand

6 Alt 1-arm Devil’s Press

WOD:

EMOM 36:

Min 1 – 8 Devil’s Press (50/35)

Min 2 – 8 Dual DB Power Cleans

Min 3 – 100’ Dual DB Farmer’s Walk

Min 4 – Rest

Videos courtesy of CrossFit Federal Hill and CrossFit HQ, respectively.

Make your goal to be done with each minute’s work in 45 seconds or less.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness

Warmup:

5 Inchworm Push Ups

10 Hollow Rocks

10 Thread the Needle

10 Alt V-Ups

10 Over & Backs

10 Spider-Man Lunge

10 Back Roll to V-Sit

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

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.

Scaling Options:

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

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 1 min

Warmup:

10 Cobra to Down Dog

1:00 Row

10 Box Step Ups

10 KB deadlifts

10 Hollow Rocks

10 Iron Cross

5 Box Jumps

5 Russian Swings

WOD:

5 Rounds For Time:

500M Row

21 Box Jump Overs (24”/20”)

21 Am KB Swings (55/35)

Video courtesy of CrossFit Inguz.

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.

Scaling Options:

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

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

10 Banded Good mornings

1:00 Bike

10 Iron Cross

10 Glute Bridges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Squat2Stand

10 Kickers per side

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)

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Spider-Man Lunge hold – 1 Min per side