On Rig:perform 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups(or ring dips), kipping pull ups (or ring dips)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Strength. Our Squat variation will see us hold a 2-second pause at the bottom of our Back Squat reps. The point of these is to hold tension during the pause. This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat. Better core engagement and keeping everything tight will help prevent an injury when going heavy.
WOD:
For Time:
200M Run
10 Pull Ups
400M Run
20 Pull Ups
600M Run
30 Pull Ups
400M Run
20 Pull Ups
200M Run
10 Pull Ups
Time Cap: 17 Min
A little up-and-down-the-mountain with running and pull ups. As both the run and pull ups increase, try to keep the same pace you have in the early round.
Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Deadlifts, Deadlifts w/3 sec hold at mid-shin.
WOD:
EMOM 25:
Min 1 – 5 Dead stop Deadlifts at 70%*
Min 2 – 8 Box Jump Overs (24/20)
Min 3 – 10/8 Cal Bike
Min 4 – 16 Russian KB Swings (70/53)
Min 5 – Rest
*No touch-and-go on deadlift. Try to add 5-10 pounds each round
Video courtesy of 3FoxTrot. Today’s EMOM will work both hip hinging (with the deadlifts and Russian Swings) and hip extension (Box jump overs and Russian Swings). For the Dead-Stop Deadlifts, let the bar come to a complete stop and reset the hips every rep. Every round, try to increase the deadlift wight by 5-10 pounds, as long as you can maintain good form.
Scaling Options:
Box height -> 20/16 -> as needed
KB weight -> 53/35 -> as needed
Cool Down:
Back Extensions on GHD – 20 reps (slow and controlled)
Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, Snatch-grip RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang(right below knee) Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based on 16 Mar 1RM
Video courtesy of Diablo CrossFit. Our Snatch complex this cycle will consist of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch. The Snatch pull will help reinforce the 1st and 2nd pull in the Snatch and work to help prevent early arm bend in the snatch. The Power Snatch will be to help work full extension on catching the bar high. The low hang squat snatch will increase the range of control in a hang position and work on FAST drop under the bar after a Violent Hip Extension.
WOD:
5 Rounds:
6 Thrusters (95/65)
7 Ring Dips
8 Burpee Over Bar
Video courtesy of CrossFit HQ. Some words of wisdom on body position for the ring dips. Today’s WOD should be viewed as more of a sprint. The reps are low and weight is manageable. That said, if you hit a sprint pace, know that fatigue will catch up if body position and form are not still in place. If you try to just muscle your way through or let the body just flail on the movements you will either injure yourself or waste too much energy and die out by the end. Rather keep the body in good positions throughout and move efficiently through each exercise.
Video courtesy of CrossFit Park City. Some Double Under efficiency tips. So, at first glance, 6 minutes might seem like a ton of time per round, but you are going to have to move pretty fast and efficiently to get to the Ski Erg. Your goal should be 2 Min-1:30 min of Ski Erg time per round.
Scaling Options:
Double Unders -> cut to 50 DUs -> 200 Single Unders -> 100 Single Unders
Run -> .4 mile on Bike
If no Ski Erg -> Banded Ski Erg – see video blow, courtesy of KIS Fitness
10 Laying Thoracic Rotations – See video below, courtesy of The Active Life
10 Bow2Bends
10 Cherry Pickers
10 Hollow Rocks
On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), Toe2Bars (or Kipping Knee Leg Raise). Once done, warmup on Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Video courtesy of Starting Strength. Our pulling motion goes back to the basics for strength building. Good, ol’ fashion Deadlifts! Brace your core throughout the lift and don’t let the body roll forward. Focus on driving the ground away from you rather than pulling the weight off the ground.
WOD:
15 Min AMRAP:
12 Toe2Bar
25 Ab Mat Sit Ups
7 Burpee to Kipping Pull Ups (Muscle Ups for RX+)
Core killer today for sure! Keep the Toe2Bars as smooth as possible, use the Ab Mat Sit Ups, as just a small recovery for your shoulders before jumping into either the Burpee to Kipping Pull Up (RX) or the Muscle Up (RX+). If you do the muscle ups, they can be bar or ring.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell, and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle snatch, OHS, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch
WOD:
“Tabata Overhead”
8x :20 work/:10 rest:
Hang Power Snatch (75/55)
Ski Erg (Cals)
OHS (75/55)
Score = Total reps + total cals
1 Min break between movements
Do all 8 sets of one movement before moving on
Video courtesy of ZOAR Fitness. Some good cycling tips for the Hang Power Snatch. What better way to spend a Thursday than knocking out some Tabata work?! So, quick reminder, with Tabata, you will do all 8 sets of 20-sec work/10-sec rest on one movement before you move on to the next movement. And, lucky you, we are also giving you a FULL MINUTE of rest when you transition from one movement to the next one, yay! So, you’ll hit all 8 sets on Hang Power Snatch, then have a minute break, then do all 8 sets for Ski Erg, take a minute break, then do the final 8 sets for OHS. With the weight being a little lighter, the goal is good barbell cycling, especially on the Hang Power Snatch.
Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be the Bench Press. Time to get some good time under tension with doing a press that incorporates the chest, shoulders, and triceps. Also, you’ll need to keep the lats and core engaged in this movement to keep the lifts solid. As always, when doing a 5X% week, the goal is to have a weight where the 5th rep of set 1 pushes you just a little to finish. You can then make your weight jumps based on how that set goes. One quick note, if you hit a set that it takes everything you have to finish the last rep, you can stay at that weight on the next set. Go by feel in theses progressions.
WOD:
21-15-9:
HSPUs
Renegade Rows (per arm) (50/35)
Cals – Echo Bike
Time Cap – 17 Min
Video courtesy of Functional Bodybuilding. Not going to lie, your chest, shoulder, and triceps will be pretty spent after today. For the Renegade row, remember there is a pushup between each arm rowing. And yes, each round the reps are per arm, so in round one you will do 21 renegade rows with your left arm and 21 with your right. Alternate sides each rep as in the video.
Scaling Options:
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press
Video courtesy of Kari Pearce. Looking to push the endurance a bit today, both in a cardio movement (running) and in a gymnastic movement (burpee box jump overs). With the BBJOs, try to move at a constant pace so you don’t waste time just standing around trying to catch your breath. As the run increases, try to keep the same pace you had on the run before it.
Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull. Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
% based on 16Mar 1RM
Video courtesy of Collin Meeves. Welcome to our new Strength Cycle! This cycle’s Clean variation will give us a complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean. With the low hang, the goal is to come to a stop right below the knee. When you are in that position, make sure you stay tight!
WOD:
3 Rounds:
150′ Dual KB Farmer Walk (53/35)
10 Curtis Ps (110/70)
50′ Dual KB OH Walk (53/35)
Time Cap – 18 Min
Videos courtesy of CrossFit Federal Hill and Boxlife Magazine, respectively. Quick demos of the Curtis P and the Dual KB OH Walk. Today’s WOD will test both your grip stamina and core stability. Suggest marking off a 25’ section and do 3 down & backs for the farmer walks, and a down & back for the OH walk. With the Curtis Ps, for the lunges, just have the knee kiss the ground, don’t slam it into the ground.
Scaling Options:
KB weight -> 35/25 -> as needed (IF you can do the farmer walk with RX weight, but not the OH, have 2 sets of KBs out)
Joint Strike CrossFit 