Pic courtesy of Live Healthy MD. Cardio Day! Some good reasons listed in the pic on why we do what we do….
WOD:
3 Rounds:
1000M Row
120 Double Unders
800M Run
Time Cap – 40 Min
Just know you will be at this one for a while. A sprint at the beginning does you no favors. Find a pace you can maintain without breaking. Only worry about picking up the speed when you get close to the end.
Scaling Options:
DUs -> 120 Penguin Hops -> 360 Single Unders
800M run -> 1.5 mile on Assault Bike
100M row -> 50 Sumo Deadlift High Pulls (95/65 or 75/55)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
2X5 empty bar back squat
S/S/S:
Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third rendition of good ol’ fashioned Back Squats this cycle. Sets go up to 5 this time but reps drop to 3, so go heavier than you did in the 3X5 and 5X5 weeks! 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 For Time
50 Air Squats
40 Push ups
30 Ab Mat Sit Ups
20 Box Jumps (24″/20″)
10 Burpees
This bundle of bodyweight fun will push you to knock out big chunks of these movements unbroken. Go for it! Try to limit rest to the transition from one movement to the next.
Scaling Options:
Air Squats -> to depth
Push Ups -> off bench
Sit Ups -> Feet Anchored
Box height -> 20/16 -> as needed
Cool Down:
Couch Stretch on Box– 2 Min per side
Video courtesy of Men’s Health. K-Starr back at it, but this time going over the Box-assisted Couch Stretch
On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
WOD:
In 5 Min, complete:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Snatches (50/35)
10 Pull-Ups
15/12 Calorie Row
-any time left before 5 Min mark = Rest
Repeat for a total of 5 Rounds
Score = slowest round
Video courtesy of Signum Fitness and Nutrition. Push to continually move each round until you finish all the required work. Earn that rest! For the DB Hang Power Clean& Jerk, I prefer having the DB between the legs at the bottom, but if you want it on the side, that’s cool too
Scaling Options:
DB weight -> 35/25 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Row -> Sumo Deadlift high Pulls (95/65) one rep per cal
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, OHS, Snatch Grip Deadlifts.
S/S/S:
Snatch Grip Deadlift
5X3
Increase weight ea set
Video courtesy of Untamed Strength. Our third time of doing Snatch Grip Deadlifts this cycle. Or sets go back up to 5 but reps drop to 3 per set5. So the goal should be heavier weight per set compared to what you used in the 3X5 and 5X5 weeks. Remember, no Touch & Go on these. Reset the hips and torso every rep
WOD:
AMRAP 12:
30 Double Unders
Overhead Complex Ladder* (95/65)
(1 Rep = 1 Snatch Grip Deadlift +1 Hang Power Snatch + 1 Overhead Squat)
*Add 1 Rep per movement each round
(ex, Round 2= 2 Snatch Grip Deadlifts, 2 Hang Power Snatch, 2 OHS. Round 3 = 3 Snatch Grip Deadlifts, 3 Hang Power Snatch, 3 OHS, etc…)
Video courtesy of Life and LiftLikeaMother. So, as described above, every time you come back to the OH complex, you add one rep to each movement. In this video, this athlete is in Round 3. The Double Unders stay consistent throughout the WOD and the Complex gets longer and harder as the rounds go up.
Scaling Options:
DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops
As a Reminder, we will be doing “Murph” as our Workout of the Day on 24May, since the gym will be closed on Memorial Day. That said, if you want to do it on Memorial Day, the track is pen, and there are Pull up bars by the track…
Warmup:
Jog 30’ and back X3
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
Spider-Man lunge 30’
Inchworm 30’
10 Twisting Push Ups
On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
S/S/S:
5 Rounds of:
In 4 Min, complete a 400M run. Time left over per round = rest
Little cardio fun to start the day! Find a good pace that allows you to finish in under 4 minutes, and give you enough rest to hit the next run just as hard, if not harder.
Immediately after the last round, go into WOD 2…
WOD:
15 Min AMRAP:
5 Pull Ups
5 Push Ups
10 Air Squats
5 Push Ups
5 Air Squats
The rep scheme in this one is one of the options some folks use when they segment the 100 pull ups, 200 push-ups, and 300 air squats in the middle of “Murph”. See if you can finish 15 or more rounds in this AMRAP
Scaling Options:
Run -> 500M Row ea round
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table 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
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
Video courtesy of Jonathan Miller. Third run of our Clean Complex this strength cycle. By now you’re used to the complex being one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean. Remember, 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). Our %s stay the same as last time, but the reps increase, so time per round goes up.
WOD:
“Gwen”
15-12-9:
Clean & Jerk
Score is weight used for all three unbroken sets
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
Rest as needed between sets.
Video courtesy of Unifyd Training. Games Athlete, Rob Forte tackling “Gwen”. Benchmark days are always a blast! Today’s WOD is special because for a round to count, the reps MUST be unbroken Only Touch&Go at the bottom.. If you break anywhere during a given set, then you MUST start back at 1 on that set. Example: I get through the round of 15 unbroken. I rest as needed before going for the round of 12. During the round of 12, I get to 8, and let go of the bar. Now, I start back at the beginning of the set of 12 and try to finish it unbroken again. If I fail again, I go back to the beginning of the set of 12 again. So, take the needed rest between sets to ensure you have the juice to go unbroken. When picking what weight to use for this one, it should be something that will challenge you, but not be impossible.And yes, you can pause between Clean & Jerk. I want these unbroken, but I don’t want them sloppy
Scaling Options:
N/A – Pick a weight you can do all 3 sets unbroken
10 Samson Stretch (see video below, courtesy of Paradiso CrossFit)
25 L-Leg SUs
25 R-Leg SUs
20 In-Place Butt Kickers
10 Thread the needle
30 Dubs or 5 attempts
10 Huggers
10 Cal Assault Bike
WOD:
“Cardio Tabata*”
Tabata Row (Cals)
Rest 2 minutes
Tabata Double Unders
Rest 2 minutes
Tabata Shuttle Sprints 30′
Rest 2 Minutes
Tabata Assault Bike (Cals)
*Tabata = 8 Rounds of 20 sec work/10 sec rest
Score = combined reps and cals
Video courtesy of Train FTW. Some good tips on getting your first Double Under.
I love Tabata days! The 20 seconds of work is just enough to allow you to go for broke. Just take those 10 second breaks to take a couple dep breaths for a quick recovery before going again! So, to clarify, you will do all 8 sets of rowing, then take a 2 min break, then do all 8 sets of Dubs, then 2 min break, then all 8 sets of shuttle sprints (sprint 30’, turn around, sprint back. Every 30’ = 1 rep), take a 2-minute break, and then finish with 8 sets on the Assault Bike. And, no, there will be NO scale options for double unders today. If you do not have Dubs, today, you get eight 20-second opportunities to get your first one. Make the most of those attempts!!
Scaling Options:
DUs -No scale. Worse case, you get 8 rounds of 20 sec DU practice
If no assault bike available, do either row again or Ski Erg
Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)
S/S/S:
Power Snatch + OHS + Snatch Balance
3@65%
3@70%
2@75%
Sets start every 3 min
Video courtesy of CrossFit Trajectory. Our second run of our Snatch Complex this cycle. As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex. The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control. Why is this important? The better we get with this, the better our Squat Snatch will get. The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch. The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s go up this week, so stay tight!
WOD:
In 2 Minutes, complete:
5 Chest 2 Bar Pull Ups
Max Reps Hang Power Snatch (95/65)
Rest 45 sec
Repeat for 5 Rounds
Score=Total Hang Power Snatches
Video courtesy of ZOAR Fitness. Some good keys to efficiency in cycling the Hang Power Snatch. The Chest2Bar Pull ups are your buy-in. The real work begins with the Hang Power Snatch.
Scaling Options:
C2B Pull ups -> Chin-above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)
Barbell Warmup: With an empty bar, and hands in close (thumb distance apart), and feet in sumo stance, perform 5 reps of: Sumo deadlift, Hang Sumo high pull, sumo deadlift high pull, put down bar, pick back up in clean grip and perform 5 reps of: hang power clean, press, push press
Pic courtesy of CrossFit HQ.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon
WOD:
“ZEUS”
3 Rounds For Time:
30 Wall Ball Shots (20/14)
30 Sumo Deadlift High-Pull (75/55)
30 Box Jump (20”)
30 Push Presses (75/55)
30 Calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Compare to 20190403
This one is a grinder! Grit down and get through it.
Scaling Options:
WB weight -> 14/10
Bar weight -> 65/45
Box height -> 16”
Push Ups -> off bench
Back Squat weight -> 75% of BW -> 50% of BW -> as needed
If needed, scale to 20 reps on each movement and 5 Back Squats ea round
Seal Walk (see video below, courtesy of 5th Element Wellness) 30’
10 Squat2Stands
10 Twisting Push Ups
Barbell warm up:
With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean. Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press
S/S/S:
Floor Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ. Second go-around of Floor Press the cycle. Sets drop to 3, so aim to go heavier per round this week than you did on the 5X5 week. Things to remember: 5 points of contact with the floor: Feet (2), hips, shoulder blades, and head. And maintain tension on the bar throughout. Relaxing at the bottom will actually put your elbows in a bad spot. And SLOWLY lower the bar down each rep. Don’t slam your elbows to the ground.
WOD:
15-12-9:
Squat Clean (135/95)
200M Shuttle Sprint after each round*
*Sprint 50M, turn around, sprint back, sprint 50M, turn around and sprint back
While the goal is to finish this WOD as fast as you can, don’t let the quest for speed result in a crap-form version of a Squat Clean. Approach each rep the same way you do a 1RM. Good set up, steady pull from the ground, explosion when the bar hits mid-thigh, FAST drop under, and stable torso in the catch. You do this in ever rep, you will likely finish faster than you would if you went super-fast and sloppy. Super-fast and sloppy = exerting more energy to bring the body back to correct position. Slow down a little, keep each rep perfect, and you will cycle through better and have energy for the runs.
Joint Strike CrossFit 