Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

10 Spiderman Lunge

10 Squat2Stands

50 Single Unders

25 High-jump Single Unders

25 Double unders or 4 attempts

If doing Sumo Deadlift High Pulls, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

WOD:

With a running clock, complete in set time:

0:00 – 8:00

-100 Cal Row (or 100 Sumo Deadlift High Pulls @ 95/65)

8:00 – 12:00

-150 Double Unders

12:00 – 20:00

-1200M Run

20:00 – 24:00

-150 Double Unders

Video courtesy of WODStar.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.  Today will be a good cardio buffet.  If you move at a fast pace through each section, you will get rest time.  Or, if you want to keep a more steady pace and just go from one section to the next with little to no rest, that’s fine too, but aim to make the time cap on each section.

Scaling Options:

If doing SDHP -> 75/55 -> as needed

DUs -> 150 Penguin Hops* -> 300 Single Unders -> 300 Bunny Hops

Run -> 1500M Row -> 2.1 Mile on Assault Bike

If unable to finish a given section in the given time, reduce reps/distance to make each time cap

Video courtesy of WOD Prep.  Demo of Penguin Hops.  Keep working towards those Dubs!!!

Cool Down:

Calf stretch on wall or rig – 1 Min per side

Saddle Pose – 2 Min

Warmup:

Bear crawl 30’ and back

Spider-man Lunge 30’

Inchworm 30’

5 Cobra to Hip Snap* (see video below)

10 V-ups

10 Push Ups

3 Wall Walks

Thread the needle – 30 sec per side

*Video courtesy of Invictus Fitness.  For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster…hmmm….I wonder what could be in today’s WOD?….

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Our third time hitting Strict Press this cycle.  This week, the reps go down per set, but we’re back up to 5 sets.  The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks.   Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending).  And make sure you finish with your head through the “window” (formed by your arms) .

WOD:

3 Rounds For Time:

20 Handstand Push Ups

30 Burpees

40 Ab mat Sit Ups

120′ Bear Crawl

Scaling Options:

HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up

Sit Ups -> feet anchored

https://www.youtube.com/watch?v=sposDXWEB0A

Video courtesy of NorCal Fitness and Global Bodyweight Training, respectively.  Demos of both the Pike Push Up from the Box, and from the ground.

Cool Down:

Thread the Needle hold – 1 Min per side

Cobra Stretch – 1 Min per side

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cossack Squats

10 Alt Toe Touch

10 Cobra2Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, push jerk, hang power clean.  Switch to Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, overhead squat

WOD:

For Time:

400M Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400M Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400M Run

50 Hang Power Cleans

50 Hang Power Snatches

400M Run

Weight for all barbell movements – empty bar (45/35)

So, yes, each weight movement is done with an empty bar, but don’t let the light weight make you forget about good form.  Make sure you hit full range of motion in EVER rep.  Use the run as a quick recovery period before hitting the bar again.

Scaling Options:

Bar weight -> 35/25 -> as needed

Run -> 500M row -> 2 Min of cardio

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Childs Pose – 2 Min

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

Duck walk 30’

Crab walk 30’

10 Thread the Needle

Barbell warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

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

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Third time this cycle, doing the 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s are the same from last time, but the reps go up, so our time per set goes up to 4 Min.  Still utilize the hook grip and push yourself to hold on to that bar!

WOD:

AMRAP 20:

15 Power Snatches (95/65)

30 Box Jumps (24″/20″)

45 Double Unders

Scaling Options:

Bar weight -> 75/55 -> as needed

DUs ->45 Penguin Hops* -> 90 Single Unders -> 90 Bunny hops

Box height -> 20/16 -> as needed

Video courtesy of WOD Prep.  Demo of Penguin Hops.

Cool Down:

Calf stretch in downward Dog – 1 Min per side

Pigeon pose on box – 1 Min per side   

Warmup:

200M jog

10 Bow to Bends

10 Cherry Pickers

10 Leg Cradle Stretch

10 Pushup2Downward Dog

10 Scap Push Ups* (see video  below)

10 Over and Backs

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

If doing Sumo Deadlift High Pull, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull.

*Video courtesy of Performance Place Sports Care & Chiropractic.  Demo of the Scap Push Up, or Pushup Plus.  Good warmup for the shoulders.

WOD:

AMRAP 4:

27/21 Calorie Row

27 Hand Release Push Ups

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Hand Release Push Ups

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Hand Release Push Ups

15 Pull-ups

*Score each AMRAP separately

If no rower – Sumo deadlift High Pull (95/65).  1 rep per Cal

Three mini-AMRAPs with 4 minutes of rest between.  The rest should allow you to attack each one with full force.  If you notice, the only change to the rowing and push ups is the amount (they decrease each AMRAP), but the pull up bar movement changes each AMRAP.

Video courtesy of WOD Star.  *If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close

Scaling Options:

If doing SDHP -> 75/55 -> as needed

Bar weight for Hang

Chest2Bar PU -> Chin above bar Pull Ups -> Buddha Pull Ups -> Table Rows

Hand-release push-ups -> On the up motion, go to knees

Cool Down:

Doorway Stretch – 1 Min per side

Barbell rollout on forearms – 1 Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3Rd Element Fitness.

Warmup:

Walking Lunge 30’

Side Lunge 30’

Spider-man Lunge 30’

Inchworm 30’

Bear crawl 30’ & back

Grab light DB

10 Goblet Squats

5 Deadlifts per side

5 Push Press

6 Alt DB Snatch

10’ DB walking OH lunge per side

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Overhead Squat this cycle.  This week, the reps go down per set, but we’re back up to 5 sets.  The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks.  At this point, you should be more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.

WOD:

EMOM for 15 Min:

Min 1 – Single-arm DB Overhead Walking Lunge – 10 steps*

Min 2 – 10 Alt DB Snatch

Min 3 – 15 DB Goblet Squats

DB weight – 50/35

*Take 5 lunges with DB in Left Hand, turn around, and take 5 lunges with DB in Right Hand

Video courtesy of Functional Bodybuilding.  This EMOM should result in about 15-20 seconds rest each minute if you move with a purpose.  That said, don’t sacrifice form for speed. For the OH Walking lunge, take the first five steps with the DB locked out Oh in your Left arm. Turn around, switch the DB to the right hand, and do 5 more OH walking lunges (should end up back where you started)

Scaling Options:

DB weight -> 35/25 -> 25/15 -> as needed

If you have NO stability with even a light DB overhead for the lunge, go no weight, but keep arm locked out overhead

Cool Down:

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy

Couch Stretch – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell warm up:

WOD:

“Luke AFB 31 Heroes Tribute WOD”

31 Min AMRAP:

8 Thrusters (135/95)

6 Chest 2 Bar Pullups

11 Box Jumps (30”/24”)

400M Medball Run (20/14)

Athletes must wear masks for this WOD.  One partner begins the 400M medball run while the other partner goes through as many rounds as possible of the Thrusters, C2B Pull Ups, and Box Jumps.  When partner 1 finishes the run, the partners switch place and partner 1 takes over the AMRAP wherever partner 2 left off. Continue this rotation for 31 minutes.  Score = total rounds

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 1 Min per side

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  The sets go down, from the 5X5 week, so aim to go heavier each set.  As you see in this video, wind up the hips in set up, then the second the back is flat and then shins touch the bar, lift!

WOD:

28-21-15-9:

Devil’s Press (50/35)

Handstand Push Ups

Video courtesy of CrossFit Federal Hill.  Ah, the return of a fan-favorite, the Devil’s Press!  Take the tips on the video to heart to make these as efficient as possible.  The more efficient the movement, the fast you get through the reps.  The faster you get through the reps the quicker this WOD is done!

Scaling Options:

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up

Video courtesy of NorCal Fitness.  Demo of Pike Push Up from a Box…

https://www.youtube.com/watch?v=sposDXWEB0A

Video courtesy of Global Bodyweight Training.  Demo of Pike Push Up from the floor.

Cool Down:

Thread the Needle hold – 1 Min per side

Childs Pose – 2 Min

Warmup:

50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

10 Spider-man Lunge

WOD:

EMOM for 24:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 20 Mountain Climbers (L+R = 1 Rep)

You should be able to keep the work for each minute to the first 30-40 seconds of each minute.  The limiting factor for most will be the Double Unders.  If you are just starting to get DUs, if you miss the rep count more than once in a given minute, scale back to a number you can make.

Scaling Options:

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

Video courtesy of WOD Prep.  Demo of Penguin Hops.  These are perfect if the timing of the doulbe under is what is limiting you.

Run -> 30 sec of cardio

Cool Down:

Warmup:

10 Kickers per leg

10 Side Lunge

30’ Duck Walk

30’ Crab Walk

10 Twisting Push Ups

10 Huggers

10 Over & Backs

Burgener Warmup: Below videos courtesy of the CrossFit Weightlifting Seminar staff.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our second time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  With the %s going up this week, this becomes even more important.  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS

WOD:

3 Rounds for Time:

20 Cal Row*

30 Hang Power Cleans (95/65)

400M Run

*If you don’t have a rower, 20 Sumo Deadlift High Pulls (95/65)

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

If doing SDHP -> 75/55 -> as needed

Bar weight for Hang Power Cleans -> 75/55 -> as needed

Run -> 500M row -> 2 Min of cardio

Cool Down:

Barbell forearm roll out  

1 Min per side (video courtesy of 3rd Element Fitness)

https://www.youtube.com/watch?v=cTvzDwBY46Q

Back roll to V-sit x20 (slow and controlled)