Warmup:

50 Single Unders

25 Single Unders w/higher jump

25 Double Unders or 5 attempts

High Knees 30’

Butt kickers 30’

If doing SDHP, barbell w/u: If you have no rower, grab an empty barbell, get feet outside shoulder width and grip bar with hands thumb distance apart. Perform 5 reps of, sumo deadlift, sumo deadlift with a violent hip extension at the top, 5 high pulls, 5 sumo deadlift high pulls

WOD:

For Time:

200 Double Unders

100 Cal Row*

1200 Meter Run

Break up however you want

* If no rower, perform 100 Sumo deadlift high pulls (75/55)

You are allowed to break up the reps and order of this WOD anyway you want.  So, if you want to break this up into 4 rounds of   50 Double Unders, 25 Cal Row and a 300M run, do so.  If you want to get all the dubs out of the way and then go 3 rounds of 400M run and 33.3333 Cals (I would go 40/30/30), do it!  It is up to you.  Just get through it!  And, since not everyone is going to have a rower at the house or have access to one, you can sub sumo deadlift high pulls for the row.  Each rep of SDHP is equivalent to 1 Cal Row.

Scaling Options:

Double Unders -> 200 Penguin Hops -> 400 Single Unders -> 400 Bunny Hops

Cool Down:

Heel cord mash – 1 Min per side

Leg Bleeds – 2 Min

Warmup:

200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

With light KB…

10 KB Deadlifts

10 Russian Swings

5 American KB Swings

5 Goblet Squats

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

On the 3:00 x 7 Rounds:

12 Toes to Bar

15 Goblet Squats (53/35)

30 KB Swings (53/35)

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups

Video courtesy of CrossFit HQ.  Demo of V-Ups.

KB Weight -> 35/25 -> As needed

Cool Down:

Cobra Pose – 2X1 Min hold

20 Slow Iron Crosses

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

10 Iron Crosses

10 Scorpions

10 Cobra to Downward Dog

10 Thread the Needle

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Strict Press.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Push Press, Push Jerk

WOD:

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Double Unders in Time Remaining

Score = Total Double Unders

Scaling Options:

Bar weight -> as needed. Goal is for 3 weight jumps.  If stuck with one weight, do 3 rounds of complex each AMRAP

Double Unders -> Penguin Hops -> Single Unders -> Bunny Hops

Video courtesy of WOD Prep.  Penguin Hop demo.

Cool Down:

Roll out lower back and T-Spine – 3 Min

Calf Stretch – 1 Min per side

Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

5 Burpees

Barbell warmup:  With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS then, in a snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, high hang power snatch, power snatch from mid shin

S/S/S:

Power Snatch:

12 Min to work up to a heavy single

Video courtesy of Rogue Fitness.  Quick pointers on Power Snatch. Take there 12 Minutes and just have some fun loading up on some weight on Power Snatch.  If you are limited on weights, spend the 12 Minutes focusing on technique.

WOD:

For Time:

800m Run Buy-In

Then,

4 Rounds Of:

5 Power Snatch (115/80)

10 Overhead Squats 115/80)

Then,

800m Run Cash-Out

Keep a good pace on the first 800M run, but don’t gas out.  Have something in the tank to get through the 4 rounds of lifting.  On the last 800, give it everything you have left

Scaling Options:

Run -> 1K Row/200 Double Unders/4 Minutes of cardio

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

20 Slow PVC Pass thrus

Couch Stretch – 2 min per side

Warmup:

7 Min AMRAP:

6 Box Step Up/Jumps

5 Push Up to Downward Dog

4 V-Ups

3 Burpees

Then..

Pigeon pose on box – 1 min per side

10 Thoracic High Fives

If doing pull ups, pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

WOD:

For Time*:

50 Box Jumps (24/20)

40 Burpees

30 Sit Ups

20 Burpee Box Jump Overs (24/20)

10 Handstand Push Ups

*Every 2 minute, perform 1 Round of “Cindy”

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

Scaling Options:

Box height -> 20/16 -> as needed

Sit Ups -> Feet anchored

HSPUs -> Pike Push Ups off box -> Pike Push ups off ground -> Hand release push ups

Video courtesy of NorCal CrossFit.  Pike Push Up demo

Pull Ups -> Buddha Pull Up**s -> Table Row*** -> DB bent

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

Grab light plate:

Perform 2 Rounds of:

10 Plate Ground2OH

10 Plate Around the worlds

10 Plate OH walking lunge

10 Air Squat w/plate out in front

Then…

50’ plate pinch walk

50’ Plate farmer carry

MOVEMENT PREP:

So, lots of video demos, so let me list those first…

Video courtesy of Jordan bent.  Plate Farmer Carry demo

Video courtesy of Training Think Tank.  If you want to make the farmer carry more challenging, try plate pinches.

Video courtesy of CrossFit J19.  Plate Ground to Overhead Demo

Video courtesy of Paradiso CrossFit.  Plate OH Walking Lunge demo.

Video courtesy of Functional Bodybuilding.  Burpee to Plate demo.

Now that those are all out of the way…

WOD:

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Plate Ground to OH (45/25) in Time Remaining

Rest 4 Minutes

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Plate OH Walking Lunge (45/25) in Time Remaining

Rest 4 Minutes

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Burpee to Plate (45/25) in Time Remaining

Just in case any grip is left from yesterday, time to test it with some plate farmer walks.  On each AMRAP, the farmer walk will be the cash-in.

Scaling Options:

Plate weight -> 25/15 -> as needed.  If no plates, use KBs, DBs, or any object you can carry

Cool Down:

Roll out forearms – 1 Min ea

Couch Stretch – 1 Min per side

Warmup:

7 Min AMRAP:

100M jog

10 Spider-man Lunge to Samson Stretch

10 Hollow Rocks

Then…

10 Pushup 2 Downward Dog

5 V-ups

If doing T2B, bar warmup:

On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

AMRAP 30:

5 Toe2Bar

200M Run

10 Toe2Bar

200M Run

15 Toe2Bar

200M Run

etc… Add 5 reps to Toe2Bar every round

Videos courtesy of CrossFit HQ.  Efficiency in Toe2Bar is key today.

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups.

Run -> 250M Row -> 1 Min of cardio

Cool Down:

Cobra Pose – 2X1 Min hold

Downward Dog Pose – 1 Min

Warmup:

200M Jog

10 Squat2Stands

10 Alt Toe Touch

10 Side Lunge

Grab light KB:

10 KB deadlifts

10 Russian swings

10 Box Step ups

If doing pull ups, pull up warmup:

On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

WOD:

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Scaling Options:

Run -> 500M row -> 2 Min cardio

Box height -> 20/16 -> as needed

Wall ball -> Thruster (75/55)

KB -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row,8 per arms

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

5 Burpees

Barbell warmup:

S/S/S:

Clean & Jerk:

12 Min to work up to a heavy single

Take there 12 Minutes and just have some fun loading up on some weight.  If you are limited on weights, spend the 12 Minutes focusing on technique.

Video courtesy of CrossFit Invictus.  Some common Jerk mistakes to avoid.

WOD:

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Video courtesy of Artis Strength.  With the Lateral Barbell Burpees, you can stand parallel with your bar.  Remember, you don’t have to fully stand up to jump over the bar.  Feel free to stay as close to the ground as you can.

Scaling Options:

Bar weight -> 75/55 -> as needed -> if no bar, use KBs or DBs

Cool Down:

Doorway Stretch – 1 Min per side

Thread The Needle Hold – 1 Min per side

Pic courtesy of Disney Parks.  To all my Star Wars fans 🙂

Warmup:

200M jog

High Knees 30’

Butt Kickers 30’

Walking Kicks 30’

Spider-man Lunge 30’

5 Min jump rope practice

WOD:

With a running clock…

0:00 – 10:00

Complete a 1 Mile Run

10:00 – 15:00

Max Double Unders

15:00 – 30:00

Complete 4 Rounds of…

  1 Mile Assault Bike or 400M run or 500M Row

  50 Double Unders

So, for the first 10 Minutes of today’s WOD, you are to complete a 1Mile Run.  If you finish in under 10 Min, the remaining time up to the 10 Min mark is rest.  If you know you cannot complete the mile in 10 min or less, scale the run.  Once the clock hits 10 Minutes, go into 5 Minutes of Max Double Unders.  If you look under the scale section, as long as you have a rope, there is no scale in this section.  That means, if you do not have Double Unders, you now have 5 minutes of DU practice coming.  And, if you get your first Double under, CONGRATS!  Now keep going for that next one. When the clock reaches the 15 Min mark, you then go right into 4 rounds of a 400M run, or 1Mile Assault Bike, or 500M row (your choice), and 50 Double Unders.  You have until the 30 Minute mark to complete all 4 Rounds.  Once the clock hits the 30 Min mark, the WOD is done.  If you finish before the 30 min time cap, good on you!  Annotate your 1 Mile time, total DUs in the 5 min Max DU section, and time it took you to get through the 4-rounder.

Scaling Options:

Run -> ¾ Mile -> ½ Mile -> If injured, row 2K

Max Double Unders -> if you have a rope, No scale.  If no rope, max penguin hops

Video courtesy of WOD Prep.  Penguin hop demo.

DUs in WOD -> 100 SUs

Cool Down:

Calf Stretch on wall/rig – 2 x 1 Min per side

Leg Bleeds – 2 Min