20190517

WOD:

Every Minute On the Minute for 24 Min:

Min 1 – 8 Deadlifts (225/155)

Min 2 – 15 Wall Balls (20/14)

Min 3 – 8 DB (35/25) Burpee Box Step Ups (20″)

Video courtesy of Natalie Lahoussine-Rios. For the Burpee Box Step Ups, make sure hips and knees are fully open at the top before stepping down. And yes, the box height stays at 20’ for everyone. As with other EMOMs, any time left over in a given minute is rest.

Scaling Options:

Bar weight -> Shoot for 60-70% of 1RM, or jump up to 315/220 for Elite)

WB -> 14/10

DB weight -> as needed, or (50/35 for Elite)

Cool Down:

Accumulate 3 min hanging from pull ups bar

Doorway Stretch – 2 min per side

20190516

S/S/S:

3-Position Snatch (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. Our last time hitting this Snatch complex before our Oly lift re-test. %s go up, so stay tight through the complex!

WOD:

AMRAP 18:

18/12 Cal Assault Bike

16 Jumping Lunges

14 Ab-Mat Sit-ups

12 Pull Ups

Video courtesy of Paradiso CrossFit

Scaling Options:

Jumping lunges -> Lunges

Ab mat sit-ups -> feet anchored (or GHD for Elite)

Pull Ups -> Buddha Pull Ups (or Chest to Bar for Elite)

Cool Down:

Couch Stretch – 2 min per side

Roll out lats

20190515

WOD:

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (185/135)

Goal of today is to get some good Power Cleans in, but in each AMRAP, you’re gonna have to earn it with box jump overs and rowing prior to getting to the barbell. As the weight gets heavier, the box jump over/rowing cash-ins get smaller, so get through them with enough in the tank to handle the heavier weight!!!

Scaling Options:

Box height -> 20/16

Bar weight -> as needed (still want to make jumps every AMRAP (or add 20# ea AMRAP for Elite)

Cool Down:

Iron Cross x 10 per side (slow and controlled)

Roll out calves and hamstrings

20190514

S/S/S:

Split Jerk

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting Split Jerk before our 5X% re-test. So, we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles. Each set, weight should increase. You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

3 Rounds:

50 Double Unders

400M Run

300M Ski Erg

Focus today is on Mono-structural movements, so…Cardio!!!!

Scaling Options:

DUs -> attempts through 75 rope contacts -> Penguin Hops

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 min per side

Tricep stretch on rig – 1 min per side

Video courtesy of Training Think Tank

20190513

WOD:

Tabata KB/Bodyweight

20 second of work, 10 seconds of rest after each exercise

8 Rounds:

KB Front Squats (53/35)

Handstand Pushups

KB Front Rack Reverse Lunges (53/35)

Side Planks (Switch sides ea round)

KB Push Press (53/35)

*Do all 8 rounds of one movement before moving to the next

Nice, long Tabata WOD for today, utilizing KBs and bodyweight movements.

Video courtesy of WODStar. Demo on KB Front Squats

Video courtesy of BoxLife Magazine. Demo of KB Front Rack Reverse Lunges. Please do these in-place, not walking.

Video courtesy of Hylete. Quick demo on KB Push Press.

Scaling Options:

KB -> 35/25 -> as need, (or jump to 70/53 for Elite)

HSPUs -> Pike Push ups, (or do deficit HSPUs for Elite)

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side

20190510

S/S/S:

Back Squat

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting Back Squat before our 5X% re-test. So we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles. Each set, weight should increase. You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

21-15-9:

Ring Dips

Toe2Bar

Box Jump Overs (24/20)

Good little Gymnastics triplet to finish your week! Try to keep a fast pace throughout.

Scaling Options:

Ring Dips -> Stationary dips -> Dips off a box -> Push Ups (or Jump up to Ring Muscle Ups for Elite)

Toe2Bar -> Hanging Knee Raise

Box height -> 20/16 -> As needed (or jump up to 30/24 for Elite)

Cool Down:

Trciep mash on bar – 2 min per arm

Cobra to Downward Dog x 20 (slow and controlled)

20190509

WOD:

6 Rounds:

400M Run

10 Thrusters (115/80)

Treat the runs as a quick recovery period, and then sprint through the Thrusters!

Scaling Options:

Run -> .7 Mile on Assault Bike

Bar weight -> 95/65 -> 75/55, -> as needed (or jump up to 135/95 for Elite)

Cool Down:

200M walk

Pigeon Pose – 2 min per side

20190508

S/S/S:

Snatch Pulls

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting these before our Oly lift re-test. Look for 5 heavy singles. This should be over what you 1RM on Snatch is.

WOD:

2019 Desert Warrior Series WOD 1:

In 9 Min complete…

Row 200M

15 Rack Shoulder to OH (145/85)

15 Back Squats

Row 200M

12 Rack Shoulder to OH

12 Front Squats

Row 200M

9 Rack Shoulder to OH

9 Power Cleans

21 Pull Up Cash Out

This WOD (and below pic) is courtesy of our Friends at CrossFit Forbidden. The Desert Warrior Series went down on 4May, and this WOD was a blast! And yes, the bar will come out of the rack for the Shoulder2Oh and Back and Front Squats. Bar will go to the ground for the Power Cleans. Enjoy!

Speaking of CF Forbidden, they will host the 2019 AZ FitCom at the PHX Convention Center 15Jun. Sign up coming soon!

Scaling Options:

Bar weight -> 115/75 -> 95/55 -> as needed (or go up to 165/105 for Elite)

Pull Ups -> Buddha Pull Ups (or Chest2Bar Pull Ups for Elite)

Cool Down:

Banded Bully Stretch – 2 min per side

Roll out T-Spine

20190507

WOD:

For Time:

100 Double Unders

15 Rounds of “Cindy”

2000M Row

1 Round of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Little increase for our pre “Murph” work (only a few weeks away). Try to maintain an even pace through the rounds of “Cindy” today.

Scaling Options:

DUs -> 200 Single Unders

Pull Ups -> Buddha Pull Ups

Push Ups -> Push Up off bench

Air Squats -> to depth

Cool Down:

Doorway Stretch – 2 min per side

Calf Stretch on Rig – 1 min per side

20190506

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 3 min

%s based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. Our last time hitting this complex before our Oly lift re-test. %s go up, so stay tight through the complex!

WOD:

12 Min AMRAP:

2 Power Snatch (115/80)

2 OHS (115/80)

2 KB Sumo Deadlift High Pull (70/53)

4 Power Snatch (115/80)

4 OHS (115/80)

4 KB Sumo Deadlift High Pull (70/53)

etc…

Add 2 reps every round

12 Min ascending rep ladder with 3 fun movements! This will get hard really quick. Don’t try to rush through the first couple sets. Find a steady pace so you have gas in the tank when you get into the double-digit minutes