Warmup:

50 Single Unders

10 Pushup2Downward Dog

10 KB Deadlifts

25 L-Leg SUs

25 R-Leg SUs

10 Russian Swings

8 Goblet Squats

10 Thread the needle

30 Dubs or 5 attempts

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, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows   

S/S/S:

Close Grip Bench Press

3X5

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Second strike at Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets drop to 3, so up the weight compared to what you used for the 5X5 week 

WOD:

AMRAP 15:

60 Double Unders

50 Toes-to-Bars

40 Wall-Ball Shots (20/14)

30 KB Swings (53/35)

20 Pull ups

Manageable chunks. That is the concept you need for today.  In some of these movements, going unbroken may not be a possibility.  If that is the case, figure a chunk you can hit without failing.  Aim to hit that number before taking a mini-break, and then get right back after it.  If you just go in and try to go until failure, the recovery time to get back on a movement will be much longer.

Scaling Options:

DUs -> 150 SUs

T2B -> Kipping Knee Raises -> V-Ups

MB weight -> 14/10

KB weight -> 35/25

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

30 Calf stretch per side in Downward Dog

Roll out lats – 30 passes per side

Warmup:

10 Kickers per leg

10 Bow to bends

8 Box Step ups

10 Squat2Stands

5 Cobra2Downward Dog

4 Box Jumps

5 Cobra to Hip Snap

2 Burpee Box Jumps

10 PVC Pass thrus

10 PVC OHS

Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance, Hang Squat Snatch, Squat Snatch            

S/S/S:

Every 2 Min for 6 Min:

Snatch Balance – 2 Reps

Increase weight each set

Video courtesy of Catalyst Athletics.  Some prep work to get you ready for today’s Squat Snatch.

WOD:

4 Rounds For Time:

33 Ab-Mat Sit Ups

22 Burpee Box Jumps (24/20″)

11 Squat Snatch (95/65)

Even though the weight is low on the Squat Snatch, still make sure you set your back properly before every rep.  No reason to round your back and have a crap pull just to go faster in a WOD.

Scaling Options:

Sit ups -> Feet anchored

Box height -> 20/16

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

Cool Down:

Cobra Pose – 2 Min

OH stretch on box – 1 Min

Video courtesy of Train FTW

Warmup:

200M jog

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

5 Min Jump Rope work

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, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

3@65%

3@70%

2@75%

Sets start every 3 min

Video courtesy of The Strength Agenda. Our second go at our Clean Complex for this cycle.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Last cycle we worked on dropping under the bar with the intro of the hang squat clean.  This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster.  The big piece is learning to drop under the bar FAST, and having control at the catch.  %s go up a little, so hit it hard!  

WOD:

“Triathlon 1K”

For Time:

1000 Meter Row

100 Double-Unders

1000M Run

Scaling Options:

DUs -> 250 SUs

Row -> 80 Sumo Deadlift high Pull (95/65)

Run -> 1250M Row

Cool Down:

Heel cord mash – 1 Min per side

Roll out hamstrings – 30 passes per leg

Pic courtesy of Gymquotes.co Get your Friday going with some heavy shit!!!

Warmup:

10 Kickers per leg

10 Squat2Stands

10 Heel2Toe per side

10 Alt Toe Touch

10 Pushup2Downward Dog

10 Swimmers

10 Over & Backs

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerk, RDLs, Deadlifts

WOD:

FOR TIME

21-15-9:

Deadlift (135/95)

Shoulder to OH (95/65)

-Rest 3:00-

15-12-9:

Deadlift (155/105)

Shoulder to OH (115/75)

-Rest 3:00-

12-9-6:

Deadlift (185/125)

Shoulder to OH (135/95)

Score = Total time

Good way to finish off the week with a lifting couplet that gets heavier as the WOD goes on. Yes, your reps will decrease each section, but the weight does go up, so hang onto that bar!  Try to be strategic on where you break during your rounds.  If you need to break during the WOD, do it either after the last Shoulder2OH rep or when you have one rep left on the deadlifts.  Doing it on those two spots will prevent you from adding unnecessary reps to the WOD

Scaling Options:

Bar weight -> as needed.  Make 3 jumps for each movement

Cool Down:

10 slow and controlled Iron Cross

Thread the Needle hold – 1 Min per side

Warmup:

Grab light KB

10 KB deadlifts

10 Bow2Bends

10 Russian Swings

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

5 Goblet Squats

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), Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

3@60%

3@65%

2@70%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Our Snatch complex this cycle will consist of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat.  Our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position.  The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch

WOD:

Against a 3:00 Clock:

200m Run

10 Goblet Squats (53/35)

In remainder of time…

Max Am KB Swings (53/35)

-Rest 1:30 between sets-

Repeat for a total of 4 Sets

Score = total KB Swings

Video courtesy of Train FTW.  Some good efficiency tips on American KB Swings.  So, the run and the Goblet Squats will be your buy-in every round.  After those, go for broke on American KB Swings.

Scaling Options:

Run -> 250M Row

KB weight -> 35/25 -> as needed

Cool Down:

Roll out T-Spine –3 Min

Scorpion Stretch (slow and controlled) 15 reps per side

Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Side lunge 30’ and back

Spider-Man lunge 30’

Inchworm 30’

5 Burpees

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

Barbell Warmup: 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, Squat Clean from mid-shin

S/S/S:

Every 2 Min for 6 Min:

1 Power Clean

1 Front Squat

1 Hang Squat Clean

Start light and add weight at the start of every 2 Min

(Goal, be at or close to workout weight by last set)

Use these sets to get you dialed in for the Squat Cleans you’ll have to do in the WOD.

WOD:

3 SETS ON THE 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (135/95)

*Record time for all three sets.

Set 1 – 0:00-6:00

Set 2 – 6:00-12:00

Set 3 – 12:00-18:00

For the Burpee Over Bar, you do not have to stand all the way up after the burpee.  Just get off the ground and hop over your bar.  If you finish the required work before the end of the 6-minute cap of the round, the time before the next round starts is rest.  Earn that rest!

Scaling Options:

Run -> 500M Row

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

Cool Down:

Couch stretch – 2 Min per side

Doorway Stretch – 1 Min per side

Warmup:

10 Cal Row

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Cobra2Downward Dog

50 Single Unders

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

30 High-Jump SUs

20 Double Unders or 3 attempts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade. Our pulling movement this cycle will be Sumo Deadlifts. The amount of good this movement will do for your whole posterior chain, which in turn will make your squats stronger, cannot be understated.  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!

WOD:

3 Rounds:

100 Double Unders

20 Toe2Bar

20/15 Cal Row

Video courtesy of CrossFit HQ.  Some good efficiency tips on Toe2Bars. Don’t let the triple-digit number of Dubs per round dictate the pace you do your Double Unders.  Trying to come out at a hyper-fast speed has a higher tendency to a missed Dub, whereas a slightly slower, yet consistent and controlled pace will allow you to string more reps together will less chance of tripping up on your rope.

Scaling Options:

DUs -> 250 SUs per rounds

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

Cool Down:

Calf Stretch on Rig – 1 Min per side

Cobra Pose – 2 Min

Warmup:

Grab 2 light Dumbbells and a box

Rounds of 5-4-3-2-1:

Hand-release Push Ups

DB Row (see video below, courtesy of Functional Bodybuilding)

Box step Ups (each leg)

Jumping Lunges (each leg)

Then…

On rig – Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups or ring rows, 5 Kipping Pull Ups or ring rows.  On wall, hold 30-sec Handstand Hold.  Then perform 5 Wall Walks

WOD:

30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up

Increase by 2 reps every time you come back to a movement.

If you hit failure, keep going with the last number of successful reps completed until minute 30.

As with any EMOM, any time left over in a given minute will be rest.  But, don’t get too used to the good amount of rest you’ll get in the first couple of minutes.  As the reps go up, the rest will decrease.  As stated above, if you hit a minute where you can’t finish the required number of reps, when you come back to that movement, hit the number of reps you were last successful in for the remainder of the WOD every time you come back to that movement.  Ex. When I get to the round of 14 HSPUs, I only get 13 finished before the end of the minute.  The next time I come back to HSPUs, I’ll only hit 12 (the last successful round I did), and hit it for any remaining HSPUs sets.

Scaling Options:

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

Box height -> 20/16

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

Courtesy of NotKrisRoe.  Quick demo of Buddha Pull Ups

Video courtesy of Black Iron Gym.  Demo of Pike Push Up off a box.

Cool Down:

Pigeon Pose on box – 30 sec per side

Kneeling shoulder stretch on box – 1 Min

Video courtesy of Train FTW.

Warmup:

500M row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

10 Squat2Stands

10 Bow 2 Bends

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

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

5X5

Increase weight ea set

Video courtesy of Train FTW.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.

WOD:

Rowing Intervals

10 Rounds:

250M Row

– Rest 45 seconds between intervals

* Goal – Keep all row attempts within 5 seconds of each other

Word for today: Consistency.  With the worked-in 45 second rest period between each row, you should be able to give 100% effort every time.  For consistency, the goal is to not have any more than about a 5-second deviation on row time from one round to the next (ex, if I row a 50 second time on round one, then for all other rounds, my goal should be no slower than 55 seconds per round).

Scaling Options:

If no rower, do 200M run per round

Cool Down:

Roll out T-Spine – 30 passes

Leg Bleeds – 2 Min

Warmup:

Grab light DB

200M jog

5 DB Deadlifts per side (DB between feet)

3 Wall Walks

5 Db High Pulls Per Side

5 Hang DB Power Cleans per side

30 sec handstand hold

6 Alt DB Snatch

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, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

WOD:

EMOM 12:

Odd 16 KB Walking Lunges (35/25)

Even 6-8 Hand Stand Push Ups

Rest 3 Min, then…

AMRAP 12:

10 Alt DB Snatch (50/35)

5 Chest 2 Bar Pull Ups

Each WOD scored separately

Video courtesy of The Active Life. Little 2-fer Thursday action for ya! In the EMOM, again, any time left over in a given minute is rest. Keep the body moving during the AMRAP!    For single KB OH walking lunges.

Scaling Options:

KB weight -> 25/20 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike push ups off box -> Pike push-ups off ground

DB weight -> 35/25 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per leg

Thread the Needle Hold – 1 Min per side