Warmup:

3X Jog 30’/Back Pedal 30’

High knees 30’

Butt Kickers 30’

Knee hug to hip opener 30’

Reverse lunge 30’

Inchworm 30’

Calf stretch on rig x30 sec per side

WOD:

For Time:

400M Run

2K Row

400M Run

2 Mile Assault Bike

400M Run

500M Ski Erg

400M Run

Scaling Options:

For every 400M run ->500M on rower or .7M on Assault Bike.

Cool Down:

Roll out hamstrings and glutes

OH banded stretch

Warm Up:

2X

-250M Row

-5 vertical jumps

-5 iron cross per leg

-5 scorpion per leg

then…

10 Twisting push ups

10 kip swings

3 wall walks

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light

WOD:

8 Rounds of 20 sec work, 10 sec rest of

Box Jumps (24/20)

followed by…

8 Rounds of 20 sec work, 10 sec rest of

HSPU

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Plyo Push ups(45/25 plates)

No rest between movements

Score = total reps

Video courtesy of Paradiso CrossFit

Scaling Options:

BJ -> 20/16

HSPU -> Wall Walks -> Pike Push Ups

Pull Ups -> Body Row       ->Supine Ring Rows

Plyo Push Up -> chest to deck push up

Cool Down:

Pigeon pose – 2 min per side

Reverse Hyperextensions – 3X12

Warm Up:

50 Single unders

25 L-leg SUs

25 R-Leg SUs

25 DUs (or attempts)

Partner med ball w/u

Plate G2OH practice

WOD:

25 Min AMRAP:

50 Double Unders

15 Wall Balls (20/14)

400Run

20 Plate Ground 2 OH (45/25)

video courtesy of CrossFit J19.  Quick tutorial on plate G2OH

Scaling Options:

DUs -> attempts through 50 rope contacts -> 50 Penguin Jumps

WB -> 14/12

Run ->500M Row

Plate wt -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Downward dog to cobra – 20 times

Warm Up:

500M Row

Twisting lunge 30’

Heel2Toe 30’

Cobra to downward dog x10

Squat to Stand x20

Torso twists x10

Kipping swings x 10

S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light.

WOD:

EMOM 15

Min 1 – 120′ Farmers carry (70/53 KB per arm)

Min 2 – 150M Row

Min 3 – 10 Toe 2 Bars

Scaling Options:

KB wt -> as needed

T2B -> K2E -> Hanging Knee raise

Cool Down:

Back roll to V-sit x 20

Couch stretch – 2 min per side

Warm Up:

400M Indian Run

Duck Walk 30’

One-leg RDL to kick 30’

Side lunge 30’

Inchworm 30’

10 sit ups

Barbell w/u

WOD:

Happy Birthday Taylor Keller!

For Time:

2-4-6-8-10-12-14-16-18-20-22-24 – Hang Power Clean (115/80)

24-22-20-18-16-14-12-10-8-6-4-2 – Ab Mat Sit Ups

So, start with 2 Hang Power Cleans, then 24 ab mat sit ups, then 4 hang power cleans, then 22 ab mat sit ups…etc until the last set is 24 hang power cleans and 2 ab mat sit ups.

Scaling Options:

Bar weight -> as needed

Ab mat Sit up ->feet-anchored sit up

Cool Down:

Roll out forearms – 2 min per arm

Downward dog to cobra (slow) x20

Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 goblet squats w/light KB

10 KB deadlifts

10 twisting push ups

20 arms circles

KB snatch practice

Barbell w/u

S/S/S:

Clean + High Hang Clean

5X1 As Heavy As Possible + 1 Jerk at the end of ea set

WOD:

3 Rounds:

10 Alt KB Snatch (53/35)

20 steps – Walking OH KB lunge – (switch arms after 10 steps)

30 KB Swings

video courtesy of Jason Demelo.

Scaling Options:

KB wt -> as needed, you must use the same KB for all 3 movements.

Cool Down:

Banded OH Stretch – 2 min per side

Pigeon pose – 2 min per side

Warm Up:

400M Run

Walking lunge+twist 30’

Heel2Toe – 30’

Broad jump 30’

Inchworm 30’

One-arm DB deadlift x5 per side

5 strict pull ups

WOD:

“Joshie”

Complete Three Rounds for time of:

(40/25 pound) Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

(40/25 pound) Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

pic courtesy of CrossFit HQ

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th,

For those not familiar with L-Pull Ups…

video courtesy of CrossFit Lindy

Scaling Options:

DB Weight -> As needed

L-Pull Ups –> Strict Pull Up ->Supine Ring Row->Angled Ring Row

Cool Down:

Banded OH stretch – 2 min per side

Downward dog to cobra – 20 times

Warm Up:

5 cals on ski erg

10 one-legged RDL to kick

10 Squat2Stands

5 cals on assault bike

10 push ups

10 thoracic high fives

10 kip swings

10 empty bar strict press

5 empty bar push press

S/S/S:

Push Jerk

5X3

Increase weight ea set

WOD:

Partner WOD

For Time:

Accumulate 4K Meters in any combo of:

-Run

-Ski Erg

-Assault Bike

-Rower

*Only one partner works at a time

** All 4 movements MUST be used

***No more than 1.5K meters used per movement

So this one will take a little strategy from you and your partner.  It’s meant to be as fast as 4K is possible.  Take advantage of the built-in rest to go all-out when it is your turn.

Scaling Options:

N/A

Cool Down:

Pigeon pose – 2 min per side

Reverser Hyperextensions – 3X12

Warm Up:

300M Run

Spiderman lunge 30’

Walking kicks 30’

5 vertical jumps

10 huggers

10 over and backs

10 kip swings

Barbell w/u

WOD:

OT2M for 30 min, rotate through

1 Clean & jerk (185/130)

3 Muscle Ups

300M Run

So, at 3,2,1,GO!, hit 1 C&J, at the two min mark, hit 3 Muscle ups, at the 4 min mark, run 300M, at the 6 min mark, hit 1 C&J, etc…You end up doing 10 rounds of each movement

Scaling Options:

Bar weight -> 85% of 1RM

Muscle Ups –>Jumping Muscle Ups -> Burpeee to Kipping Pull Up

Run -> 375M Row

Cool Down:

Doorway Stretch – 3 min per side

Mash out bottom of foot w/lacrosse ball – 2 min per foot

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

10 light KB deadlifts

10 PVC Pass Thrus

10 OHS w/PVC

Burgener W/U*

S/S/S:

Snatch + High Hang Snatch

 2X75%, 2X80%, 2X85%

%s based off 1RM on 8Jun2017

WOD:

3RFT:

15 Cal Row

30 KB Swings (70/53)

45 Double Unders

Scaling Options:

KBS – >53/35 -> 35/25

DUs ->attempts through 40 rope contacts -> 40 penguin jumps

Cool Down:

Heel cord mash – 3 min per side

Roll out T-spine – 20 passes