Warmup:

Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

50 Single unders

25 high-jump Single Unders

25 Double Unders

Super Squat Hip Sequence (See video below, courtesy of Mobility WOD)

2X5 empty bar back squat

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squat for this cycle will be good ol’ fashioned Back Squats.  The classics always do the trick!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

WOD:

3 Rounds:

400M Run

500M Row

100 Double Unders

Cardio, cardio, cardio!  Just. Keep. Moving.  Maintain a good pace in each movement.  If you rest at all, do it when moving from one movement to the next

Scaling Options:

DUs -> 200 SUs per round

Cool Down:

Pigeon Pose – 2 Min per side

Cal Stretch on rig – 1 Min per side

Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

DB Warmup: Grab one light DB and perform 5 reps of: Single Arm DB Deadlift per side, Single Arm High Pull per side, Single Arm Front Squat per side, Single Arm Snatch per side

WOD:

50-40-30-20-10:

DB Front Squats (50/35)

Hand Release Push Ups

Alt DB Snatch (50/35)

30 Min Time Cap

Words to remember today: Manageable Chunks.  The first few rounds of this WOD have a high number of reps.  The last thing you want to do is hit muscle failure early in the WOD.  Try to take quick breaks prior to hitting muscle failure in any of the movements.  This will allow you to get right back in their much faster.

Scaling Options:

DB Weight -> 35/25

Push Ups -> off bench

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

10 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

5 Burpees

10 PVC Pass Thrus

10 PVC Around the worlds

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift.  Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch).  Do NOT make these reps touch & go.  Reset the hips and torso every rep.

WOD:

EMOM 15:

Min 1 – 12/10 Cal Row

Min 2 – 3 Hang Power Snatch (Climbing)

Min 3 – 10 Bar Facing Burpees

On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there.  The goal is to make the rep count in each minute.  No failures!

Scaling Options:

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

Cool Down:

Barbell rollout on forearm – 1 Min per side

Iron Cross hold – 1 Min per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 KB Deadlifts

10 Russian Swings

5 Am KB Swings

DB Warmup: With a pair of light DBs, perform: 5 DB deadlifts, 5 Push Ups on DB, 5 DB Power Clean & Jerks, 5 DB Double Snatch, 5 Devil’s Press

WOD:

25 Min AMRAP:

200M Run

25 Am Kettlebell Swings (53/35)

50 Double Unders

10 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.  Some great tips on Devil’s Press Efficiency. Good mix of Cardio and Weights today!  Remember, this WOD is 25 minutes, so keep a pace that will allow you to move the whole time.  Nothing worse than being 5 minutes in to a 25 minute workout and gasping for air.

Scaling Options:

Run -> 250M Row

KB weight -> 35/25

DUs -> 100 SUs per round

DB weight -> 35/25

Cool Down:

Roll out back – 30 passes

Calf Stretch – 30 sec per side

Pic courtesy of Vector Shock.  Today we start our new Strength Cycle!!!

Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

3 Wall Walks

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Johnathan Miller.  We kick it off with our Clean Complex.  For this cycle, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  The goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  In the Hang Squat Clean, i you find yourself still catching the bar high and then riding it down, drop your %s to where you can get to the bottom of the squat FAST!

WOD:

AMRAP 3:

10 Pull Ups

15 Ab Mat Sit Ups

Max Reps – Box Jumps (24/20)

1 Min Rest

AMRAP 3:

10 Toe2Bar

12 Burpees

Max Reps – Box Jumps (24/20)

1 Min Rest

AMRAP 3:

10 HSPUs

15 Jumping Air Squats

Max Reps – Box Jumps (24/20)

Score = Total Box Jumps

Lots of Gymnastics work today.  So, for each AMRAP, complete the buy-in (the first two movements), then the remaining time is all Box jumps.  The score at the end of the WOD is total Box Jumps.

Scaling Options:

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

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Box Height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

6 Box jump Overs

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull Ups

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 12 Feb

Video courtesy of Catalyst Athletics.  Our re-test week concludes with our 5X5 for the 2-second paused Back Squats!  I know those two seconds can seem like an eternity, but don’t give up!.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!

WOD:

12 Min AMRAP:

10 Box Jump Overs (24/20)

15 Pull Ups

200 M Run

Find the pace that allows you to keep moving the whole 12 minutes!  If 15 Pull Ups per round is more than you can do unbroken, find manageable chunks and drop down before you hit failure.  Avoiding failure will allow you to recover enough to jump back on the pull up bar faster.

Scaling Options:

Box height -> 20/26 -> as needed

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

Cool Down:

Pigeon Pose on Box – 2 Min per leg

OH stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener Warmup –  (See videos below, courtesy of CrossFit Weightlifting Seminar Staff)

Two angles of Sage Mertz hitting the Burgener WU

C&J w/u (before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk      

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 4 Feb

Video courtesy of Weightlifting SAVAGE.  Get HYPED!!! Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!       

Cool Down:

Oly Wall Stretch* – 2 min

Banded OH stretch – 2 min per side

Warmup:

Grab set of light DBs

10 Cal Row

10 Spider-Man Lunge

5 Cobra2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

10 DB deadlifts

5 DB Front Squats

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull ups (drop off bar between each rep), 3 Burpee to Kipping Pull Ups

From the “cobra” position, snap your feet to your hands as quickly as possible then reset. Keep your feet in the same position (about shoulder width or squat stance) for each rep. Try to hit that position each time so that you aren’t spending extra time adjusting them. Repeat this ten times for speed. This can even be used as part of your pre-burpee warm-up.

WOD:

EMOM 28:

Min 1 – 18/14 Cal Row

Min 2 – 15 DB Front Squats (50/35)

Min 3 – 7 Burpee to Kipping Pull Ups

Min 4 – Rest

Video courtesy of OPEX Fitness.  Demo of Burpee to Kipping Pull Ups.  You’re going to have to push it a bit per minute to get to your minute rest, but it is doable.  If you fail to make the cut on any round, when you come back to that movement, scale back the reps of cals.

Scaling Options:

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

DB weight -> 35/25 -> as needed

Burpee2Kipping Pull Up   -> Burpee2Jumping Pull Up* -> 7 Burpees + 7 Ring Rows per round

Video courtesy of State of Fitness.  Demo of Burpee to Jumping Pull Ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

500M row

10 Cherry Pickers

10 Kickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10 PVC pass throughs

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of:  dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Compare to 15 Feb

Video courtesy of Rogue Fitness.  Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!

WOD:

5 Rounds:

5 Clean & Jerks (135/95)

10 Toe2Bars

Your goal for this WOD should be sub-10 Min (2 min or less per round).  That means, the Clean & Jerks should be unbroken and Touch & Go.  If that means scaling the weight, do so today.  Today is about moving with a purpose more than it is about moving a lot of weight.  If 135/95 is 70% or higher of your 1RM, scale back.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 min

Iron Cross Hold – 1 Min per side

Pic courtesy of Virginia Western Community College.

RE-TEST WEEK!!!  Get EXCITED!!!!

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 Over & Backs

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 10 Feb

Video courtesy of Catalyst Athletics.  Our re-test week kicks off with Split Jerk!!!  This will be a good primer for hitting our Clean & Jerk later in the week.  As mentioned before, once you have the bar in the correct position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels).  At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward.  As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split.   Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar.  Remember, our goal is heavier weight per set than what we did on 10Feb.

WOD:

For Time:

50-40-30-20-10 Double Unders

400M Run after every set

Think “Annie”, but instead of Sit Ups, you get to run! Lots of Calf work today, so do your best to have quick feet turnover in the run and keep a steady pace so you can attack the DUs

Scaling Options:

DUs -> 2X SUs per round

Run -> 500M Row

Cool Down:

Calf stretch on rig – 2 Min per side

Thread the Needle Hold – 1 Min per side