Warmup:

10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

10 DB push press per side

8 Alt DB snatch

5 DB Floor Press per side

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:

Sumo Deadlift

5, 3, 2, 1, 1

Increase weight ea set

Video courtesy of Rogue Fitness.  Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  Today, looking for two good heavy singles.  If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.

WOD:

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 Alt DB Snatch (50/35)

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 DB Floor Press (50/35)

Score = Successful Rounds

*No breaks between EMOMs

If no rower – Sumo Deadlift High Pull (95/65) 1 rep per Calorie

So, no breaks between EMOMs, so when you finish the 4^th round of the rowing, the next minute, you go right into the 1^st round of DB Snatch.  Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).

Video courtesy of The Power Athlete.  Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground.  No one wants a broken arm.

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:

DB weight -> 35/25 -> as needed

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

Cool Down:

Iron Cross Hold – 1 Min per side

Scorpion Hold – 1 Min per side (feel stretch in pec)

Warmup:

400M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

5 Cobra to Hip Snap*

Grab light KB

10KB deadlifts

10 Russian KB Swings

10 Goblet Squats

Saddle Pose – 1 Min

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

WOD:

For Time:

800M Run

Directly Into…

3 Rounds:

21 Russian KB Swings (70/53)

15 Lateral Burpee Over KB

9 KB Goblet Squats (70/53)

Directly Into…

800M Run

Video courtesy of CrossFit HQ.  Some pointers on the Russian Swings.  Really focus on hinging at the hip, and then using the hip to move the weight.  The arms are just along for the ride.

Video courtesy of Jennie Lachapelle.  Demo of the Burpee over KB.  JUMP over the KB handle on these.

Scaling Options:

Run -> 1K Row -> 4 Min Cardio

KB -> 53/35 -> 35/25 -> as needed

Burpee over KB -> step over instead of hop

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 attempts

30’ Duck Walk

30’ Crab Walk

10 Huggers

10 Over & Backs

3 Wall Walks

Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar.  If doing laying Toe2Bar or V-Ups, practice the move   

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

S/S/S:

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

3@75%

2@80%

2@85%

Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our fourth 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!  The %s go up from last time, but reps go down, so the time per round stays at 4 Min.  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:

AMRAP 15:

30 Double Unders

15 Handstand Push Ups

30 Double Unders

15 Toes to Bar

Scaling Options:

DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Calf Stretch on rig or wall – 1 Min per side

Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)