Warmup:

200M Jog

10 Spider-Man Lunge

10 Side lunges

10 Kickers per leg

10 Pushup2Downward Dog

Kneeling wrist Stretch -2X30 sec

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

Barbell Warmup: Grab an empty bar and use clean grip.  Perform 5 reps of: Back Squat, Elbow Rotation, Front Squat, Deadlift

S/S/S:

Front Squat:

15 Min to Build to a Heavy set of 3

In between sets – 1 Min Dead hang from pull up bar, or supine hold on rings or a table

Video courtesy of Mobility WOD.  For those with Front Rack issues, please check this out.  Looking to get nice and heavy in some Front Squats.  Want to see your clean get better?  Do heavy Front Squats!!!

WOD:

21-15-9:

Front Squats (155/105)

Chest to Bar Pull-Ups

Deadlifts (155/105)

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Saddle Pose – 2 Min

Video courtesy of CrossFit Greenville.  Demo of the Saddle Pose.  If you have the mobility to do this without a med ball, God bless you.  For the rest of us, the med ball will help.

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Bow2Bends

*If no rowing today, sumo deadlift high pull warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

AMRAP 25:

2 Cal Row

20 Double Unders

4 Cal Row

40 Double Unders

6 Cal Row

60 Double Unders

etc…

Add 2 Cals and 20 Double Unders every round

*If no rower, do Sumo Deadlift High Pull 75/55 (1 rep per cal)

Little climbing row and double under ladder.  First few rounds will feel easy, but don’t try to make this a sprint.  The round will continue to get longer, so stay at a consistent pace.

Video courtesy of WOD Star.  If you don’ t have a rower, the Sumo Deadlift High Pull gives the closest to the same stimulus as the row if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

Double Unders -> Penguin Hops ->  2:1 Single Under Ratio

If doing SDHP -> 65/45 -> as needed

Cool Down:

Calf Stretch – 1 Min per side

Roll out hamstrings – 1 Min per side

Warmup:

400M jog

10 Air Squats w/3 sec pause at bottom

10 Side lunges

10 Spider-man Lunges

10 Pushup2Downward Dog

5 Burpees

WOD:

For Time*:

612 Walking Lunges

46 Burpees

*Every 5 minutes, perform:

25 Air Squats

20 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all the Burpees are completed.  Score is the time on the clock when the 46th Burpee is completed.

Pic courtesy of WODwell

If you are doing this WOD outdoors or in your garage, be careful on the lunge.  Don’t let your back-knee slam into the ground.

Scaling Options:

Air Squats -> to depth

Push Ups -> off knees or on a bench

Cool Down:

Doorway stretch – 1 Min per side

Oly Wall Stretch – 3 min

Warmup:

7 Min AMRAP:

30 Single Unders

10 Bow2Bends

8 Alt Lunges

10 PVC Pass Throughs

10 PVC OHS

Then..

Burgener Warm-up:

Videos courtesy of the CrossFit Weightlifting Certification Course.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

S/S/S:

Power Snatch:

15 Min to Build to a Heavy set of 3

In between sets – 1 Min weighted planks (45/25)

Video courtesy of Rogue Fitness.  Have fun in the first 115 Min working up to a heavy set of 3 on Power Snatch.

Video courtesy of Coachman Strength.  Demo of the Weighted Plank.  We’ll do these planks at the top of a push up.

WOD:

AMRAP 12:

2 Power Snatches (115/80)

4 Overhead Squats (115/80)

80 Double Unders

Smart money would say, after hitting the 2^nd Power Snatch, keep that bar overhead and go right into your 4 Overhead Squats.  Find a good rhythm on the DUs so you can go right back onto the barbell once finished.

Scaling Options:

Bar weight -> 95/65 -> As needed (Elite – 135/95 or higher)

DUs -> 80 Penguin Hops -> 160 Single Unders -> 160 Bunny Hops

Video courtesy of WOD Prep.  Demo of the Penguin Hop.

Cool Down:

Heel cord mash – 1 Min per calf

Video courtesy of Mobility WOD.  Some good info on why we heel cord mash.

Kneeling lat stretch – 1 Min per side

Video courtesy of Ashley Borden Fitness.  This stretch can be done with or without the roller.

Warmup:

2 sets of:

200M jog

8 Box step-ups/jumps

10 Air Squats

10 Twisting Push Ups

Then…

10 Squat2Stands

30 sec pigeon pose on box per leg

30 sec calf stretch on box

WOD:

“Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Compare to 20181216

Today is a good day to re-visit this CrossFit Benchmark.  Keep the run pace good enough to move through quickly, but not so much of a sprint as you want to be able to go right into the wall balls once you finish the run.  IF 30-in-a-row is not going to happen on the wall balls and box jumps, figure out manageable chunks you can do and minimize the rest between chunks to get through the 30s pretty quick.

Scaling Options:

Run –> 500M Row

Box Jumps -> 20/16

Wall Balls -> 14/12.  If no wall balls available, do thrusters (95/65) -> 75/55 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

Calf stretch on box – 2 min per side

Warmup:

30 Cal Row or 2 Min Cardio

10 Kickers per leg (front to back and side to side)

10 Standing Quad Stretch

10 Pushup2Downward Dog

10 kneeling Lat Stretch

10 Scorpions

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

IF, and only if not rowing today, sumo deadlift high pull warmup: Grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

Every Minute On the Minute x 30:

Even Minutes – 15/12 Calorie Row*

Odd Minutes – 12 Pull Ups

*If no rower available, do either 15 Sumo Deadlift High Pulls (75/55), 150M run, or 75 Double Unders

Good, efficient reps should allow you to finish each set with a good amount of rest.  For the row, make sure you drive through the legs at the start of the movement, once knees are locked, extend the hip, and then, and only then, pull with the arms.  That sequence should sound REALLY familiar!

Video courtesy of CrossFit HQ.  Some good pointers on pull up efficiency.

If doing sumo deadlift high pulls today, (video courtesy of WODStar)

The SDHP gives as close a stimulus as the rower if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

If doing SDHP -> 65/45 -> as needed

If running 0> 100M run -> as needed

If rowing -> 12/9 cals

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

Cool Down:

Roll out lats– 1 Min per side

Leg Bleeds – 2 Min

Warmup:

30 Jumping Jacks

10 Alt Toe Touch (feet wide)

10 Squat2Stands

10 Bow2Bends

10 Spider-man Lunge

10 Thread the Needle

2X30 sec kneeling wrist stretch

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin, Press, Push Press, Push Jerk.  If you don’t have a bar, use light DBs.

S/S/S:

15 Min to Build to a Heavy Complex of:

Power Clean + Front Squat + Jerk

Video courtesy of Will Flemming.  Take 15 Min to get good and heavy in this complex, as it will be the same movements, you’ll see in the WOD later.  The goal is, by going heavy during this piece, when you put the weights for the WOD on your bar, it will feel much lighter and you’ll be able to go throughout each 3 Min AMRAP in the WOD.

WOD:

AMRAP 3:

Macho Man Complex (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man Complex (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man Complex (185/135)

* 1 Macho Man Complex=

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Video courtesy of CrossFit Hubtown.  So, in each 3 Min AMRAP, your goal is to get through as many rounds of “Macho Man” (3 Power Cleans, 3 Front Squats, and 3 Push Jerks) as you can in that time frame.  You don’t HAVE to hold onto the bar through the complex, but it is suggested.  There is a 3 min rest between rounds, so go all-out!  As you see, the weight goes up each AMRAP, so as it gets heavy, keep your form on point!

Scaling Options:

Bar weight -> 115/80, 135/95, 155/105, respectively -> 95/65, 115/80, 135/95, respectively -> as needed (make 3 weight jumps in WOD)

Cool Down:

Roll out T-Spine – 30 passes

Couch Stretch – 1 Min per leg

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

20 Double Unders

30’ Twisting Lunge

10 Cherry Pickers

If doing SDHPs, barbell w/u: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

5 Rounds:

100′ Walking Lunge

50 Double-Unders

25/18 Calorie Row*

*If no rower available – 25/18 reps of Sumo Deadlift High Pull (75/55), If using KB, then 70/53

If you are doing this WOD outdoors or in your garage, be careful on the lunge.  Don’t let your back-knee slam into the ground. If doing sumo deadlift high pulls (video courtesy of WOD Star)…

The SDHP gives as close a stimulus as the rower if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops

If doing SDHP -> 65/45 -> as needed

Cool Down:

Couch Stretch – 2 min per side

Back roll to V-sit (slow and controlled) 2X10

Video courtesy of Train FTW.

Warmup:

50 Jumping Jacks

10 Twisting Lunges

10 Bow2Bends

10 Quad Stretches

10 Spider-man Lunge with rotation

10 PVC OHS

10 PVC Pass Throughs

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

Burgener Warm-up:  Videos courtesy of the CrossFit Weightlifting Certification.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

Overhead Squat:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 30 Hollow Rocks

Video courtesy of CrossFit HQ.  Some good pointers on your overhead position.  Spend 15 minutes working on a solid OHS position and cranking out those reps!

WOD:

EMOM 16:

Odd – 5 Squat Snatches (95/65)

Even – 8 Chest2Bar Pull Ups

Scaling Options:

Bar weight -> 75/55 -> As needed (Elite – 135/95)

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the needle pose -1 Min per side

Warmup:

7 Min AMRAP:

100M jog

8 Box step-ups/jumps

5 Pushup2Downward Dog

Then…

10 Air Squats

Pigeon Pose on box x30 sec per side

10 Huggers

Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin.  If you don’t have a bar, use light DBs.

WOD:

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Scaling Options:

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

Bar weight -> as needed, but make sure there are 3 weight drops in the WOD

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMEsquite.  Demo of the Box Shoulder Stretch