Warmup:

500M row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

10 Squat2Stands

10 Bow 2 Bends

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

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

5X5

Increase weight ea set

Video courtesy of Train FTW.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.

WOD:

Rowing Intervals

10 Rounds:

250M Row

– Rest 45 seconds between intervals

* Goal – Keep all row attempts within 5 seconds of each other

Word for today: Consistency.  With the worked-in 45 second rest period between each row, you should be able to give 100% effort every time.  For consistency, the goal is to not have any more than about a 5-second deviation on row time from one round to the next (ex, if I row a 50 second time on round one, then for all other rounds, my goal should be no slower than 55 seconds per round).

Scaling Options:

If no rower, do 200M run per round

Cool Down:

Roll out T-Spine – 30 passes

Leg Bleeds – 2 Min

Warmup:

Grab light DB

200M jog

5 DB Deadlifts per side (DB between feet)

3 Wall Walks

5 Db High Pulls Per Side

5 Hang DB Power Cleans per side

30 sec handstand hold

6 Alt DB Snatch

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

WOD:

EMOM 12:

Odd 16 KB Walking Lunges (35/25)

Even 6-8 Hand Stand Push Ups

Rest 3 Min, then…

AMRAP 12:

10 Alt DB Snatch (50/35)

5 Chest 2 Bar Pull Ups

Each WOD scored separately

Video courtesy of The Active Life. Little 2-fer Thursday action for ya! In the EMOM, again, any time left over in a given minute is rest. Keep the body moving during the AMRAP!    For single KB OH walking lunges.

Scaling Options:

KB weight -> 25/20 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike push ups off box -> Pike push-ups off ground

DB weight -> 35/25 -> as needed

C2B -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

Couch Stretch – 2 Min per leg

Thread the Needle Hold – 1 Min per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

5 Cobra to Hip Snap

3 Burpees

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.  Then, set bar on rack set up bench and 2×10 empty bar bench close grip bench press

S/S/S:

Close Grip Bench Press

5X5

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Our Pressing movement this cycle will be the Close-Grip Bench Press.  This movement not only helps make the chest stronger, but the shoulder and triceps become even more involved, getting them stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press.

WOD:

In 3 Min, complete:

10 Burpee Over Bar

10 Push Press (95/65)

In remaining time, Max Reps – Double Unders

Rest 1 Min, repeat for a total of 4 Rounds

Score = Total Double Unders

Some good Double Under efficiency tips. So, every round, the burpee over bar and push press are your buy-in to get to the dubs.

Scaling Options:

Bar weight -> 75/55 -> as needed

DUs -> SUs (would prefer you attempts DUs, but if you need to sweat, go to SUs)

Cool Down:

30 Calf stretch per side in Downward Dog

Scorpion Pose hold – 1 Min per side

Warmup:

Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man lunge 30’

Inchworm 30’

10 PVC Pass thrus

10 PVC OHS

Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, high hang power snatch, hang power snatch

WOD:

For Time:

6 – 12 – 18 – 12 – 6*

Hang Power Snatch (115/80)

*400m Run after every round

Video courtesy of ZOAR Fitness. Key to hitting a good time on this WOD will be cycling the Hang Power Snatches.

Scaling Options:

Run -> 500M Row ea round

Bar weight -> 95/65 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

200M jog

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

5 Toe2Rope – see video below, courtesy of Ben Burgeron

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of The Strength Agenda. Our new Strength Cycle begins with a new Clean Complex for this cycle.  This cycle, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Last cycle we worked on dropping under the bar with the intro of the hang squat clean.  This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster.  The big piece is learning to drop under the bar FAST, and having control at the catch.  Get after it!

WOD:

AMRAP 18:

30 Hand Release Push-Ups

20 Toe2Bar

10 Box Jumps (24”/20”)

2 Rope Climbs

Video courtesy of Jason Khalipa.  A fun little gymnastics WOD to finish off your Monday.  To save your arms in the rope climbs, Get the feet up as high as possible on the rope, pinch it between the feet to support your body weight and then walk the hands up as high as you can.  Repeat this until you hit the top of the rope.

Scaling Options:

T2B -> Kipping Knee Raises -> V-Ups

Box Height -> 20/16 -> as needed

Rope Climb -> 5 towel pull ups per climb -> 5 Strict pull ups per climb -> 15 Ring rows per climb

Cool Down:

Barbell Forearm roll out – 1 Min per arm

Video courtesy of 3rd Element Fintess

Cobra pose – 1 Min hold

Warmup:

10 Cal Ski Erg

Stiff-leg bear crawl 30’

Crab walk 30’

10 Twisting Push Ups

10 Cal Ski Erg

30 sec Handstand Hold

3 Wall Walks

2×5 empty bar Floor Press

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 20 Apr

WOD:

For Time:

150′ Bear Crawl

40/30 Cal Ski Erg

30 Handstand Push Ups

40/30 Cal Ski Erg

150’ Bear Crawl

Today’s WOD courtesy of The Granite Games, one of the CrossFit Games Semifinal events.  This com went down 4-6June and had some great events. If you want to do this WOD the way they wrote it, click here and look for “Earn It”.  Can you make it in their 8 Min time cap?(Video courtesy of The CrossFit Games).  BTW, the girl who won?  17 years old…The future is bright for CrossFit….

Scaling Options:

Bear Crawl: For Elite, do 50M Handstand Walk

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> Hand Release Push Ups. (For Elite: deficit HSPUs @ 6”/4.5”)

Cool Down:

Scorpion Pose hold – 1 Min per side

Thread The Needle Hold – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up – see videos below (courtesy of CrossFit Weightlifting Seminar Staff)

C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 8 Apr

Always a fun day when we let our hair down and go heavy on our Oly lifts!  Regardless if you hit a new 1RM, have fun going for the heavy weights! MOVE SOME WEIGHT!!!       Need to get hyped?  Check out Christine Middleton and Anthony Davis tossing up BIG WEIGHT at the Granite Games (Video courtesy of The CrossFit Games).

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

5 Cobra to Hip Snap

5 Burpees

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Hang Power Cleans, Press, Push Press, Push Jerk

WOD:

20 Min AMRAP:

20 Double Unders

7 Burpee Over Bar

7 Shoulder to Overhead (115/80)

20 Hand Release Push Ups

Video courtesy of Constantly Varied Gear.  Demo of Burpee over Bar.  Don’t forget, you do NOT have to lock out the hips and knees on the burpee.  But do not forget to jump with both feet going over the bar. Key to getting a ton of rounds in for this WOD is keep moving.  If you keep a pace the allows little to no rest between movements, then you should get a good score 

Scaling Options:

DUs -> 20 Penguin Hop -> 50 Single Unders -> 50 Bunny Hops

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

Hand Rel Push Ups -> off knees

Cool Down:

30 Calf stretch per side in Downward Dog

Doorway Stretch – 1 Min per side

Warmup:

Grab light KB

200M jog

10 KB deadlifts

8 Goblet Squats

5 Push Press per side

2 OH KB lunge per side

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

On Rig*: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows).  

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat (2-sec pause at bottom), Kang Squats, Back Squats (3-sec hold at bottom).

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 16 Apr

Video courtesy of Catalyst Athletics. Today we get to go for a heavy 5X5 on Back Squats!   If you hit every instance of Back Squat since 16Apr, I have no doubt you will handle heavier weight each set compared to what you did on 16Apr.  Get after it!! 

WOD:

30-20-10:*

Pull Ups

Single Arm KB Walking Lunge (35/25) **

*Every Minute on the Minute – 4 Goblet Squats (35/25)

-WOD Begins with 4 Goblet Squats

**Switch Arms every 5 Reps

Video courtesy of The Active Life.  There is no better way to put a monkey-wrench into wat looks like a straightforward WOD than putting in an EMOM.  So, at the beginning of the WOd, do 4 Goblet Squats, then begin your round of 30 pull ups and 30 one-arm KB OH Walking lunges.  At the top of the next minute, wherever you are in the WOD, stop and perform 4 goblet squats, then go back to wherever you left off in the WOD and keep going.  This process continues at the top of every minute until you finish the WOD. 

Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

KB Weight -> 25/15 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Lat Stretch – 1 Min per side

RE-TEST WEEK!!!  Let’s do this!!!

Warmup:

3 Rounds of “Rowling” (see video below, courtesy of Train FTW)

Penalty moves per round:

Rnd 1 – Pushup2Downward Dog

Rnd 2 – Cherry Pickers

Rnd 3 – Burpees

5 Ball roll to V-sit

Barbell warmup: With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, (move to snatch grip) Snatch Grip RDLs.

For those who have never done “Rowling”    The goal is to row exactly 100M each round.  Once the rower gets to 80M, you stop rowing and see where it ends.  Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row  102, therefore I do 2 pushup to downward dog before going into Rnd 2)  

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Compare to 14 Apr

Video courtesy of Untamed Strength.  Re-test Week!!! Time to see if the last 9 weeks paid off.  If you hit each day the way we wrote out the strength and WODs, you should see an increase in the weight you can handle each set for the 5X5.  Remember, no Touch & Go on these.  Reset the hips and torso every rep.

WOD:

Benchmark Day

For Time:

5K Row

Video courtesy of CrossFit HQ. Every so often we need to hit certain benchmarks to see if our fitness is improving.  Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff.  Today goes into the longer realm.  Shoot for a sub-25 Min. if this is your first time doing this one

Scaling Options:

If no rower, Run 5K

Cool Down:

Barbell Forearm roll out – 1 Min per arm

Roll out T-Spine and hamstrings – 30 passes