Warmup:

50 Single Unders

5 Cobra2Downward Dog

10 down dog calf stretches – see video below, courtesy of JKConditioning

10 Spider-Man lunge w/twist

30 High-jump Single Unders

10 Thoracic High Fives

20 Double Unders or 4 attempts

10 Over & Backs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Clean & Jerk variation this cycle will mimic our Snatch variation.  We will hit a 3-position Clean Complex.  One complex consists of a Clean from the floor, one from above the knee, and one from below the knee.  Hook grip will be a necessity to get through this one.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

“Hang on, Annie”

50-40-30-20-10:

Double Unders

Toes2Bar

Video courtesy of CrossFit HQ. Little spin on a classic CrossFit Benchmark.  Instead of sit ups, we up the game to Toe2Bars today!  Best advice I can give is “how do you eat an elephant?  One bit at a time”.  Unless you are a gymnastics ninja that can do Toe2Bars all day, don’t try to go unbroken on the bigger sets of Toe2Bar.  Rather, have a manageable number in your head to hit, come off the bar, shake out, and attack again!  With the added should fatigue in the Toe2Bar, try your best to relax the arms in the dubs. Find a steady pace rather than sprint in those.

Scaling Options:

Dubs -> 3X Single Unders

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Calf Stretch on rig – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

200M jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

8 Box step ups

6 tuck jumps

10 huggers

10 Cal Bike

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

In 10 Minutes, complete:

20 Box Jump Overs (24/20)

25/21 Cal Bike

30 Am KB Swings (53/30)

400M Run

–2 Min rest–

Repeat for a total of 4 Rounds

Score = total work time

Video courtesy of CrossFit Inguz.  Some good box jump over techniques here. So, this task-based WOD will reward you for faster movements.  You finish the required reps/cals/distance under 10 minutes, that means you get extra rest!  If, you are not able to finish the required work in the 10 minutes, still at the 10-minute mark, stop for the 2-min break.  And on the next round, scale back whatever is the limiting factor.

Scaling Options:

Box height -> 20/16 -> as needed

No bike available -> 35/30 Cal Row

KB weight -> 35/25 -> as needed (Elite – 70/53)

Run -> 500M Row

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Banded hamstring stretch – 1 Min per side

Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

10 Scorpion

10 Squat2Stands

10 Hollow Rocks

10 Alt V-Ups

On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Videos courtesy of Rogue Fitness. Our pulling movement for this cycle will focus on the Deficit Deadlift.  The goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

“13 Ghosts”

AMRAP 13:

13 Pull Ups

13/10 Cal Row

13 GHD Sit Ups

Key to GHDs, FIRE the legs as you come up. This WOD will have you seeing the dead for sure!  Find a pace/rep scheme on the pull ups that you can maintain the entire 13 minutes.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

GHD -> Ab Mat Sit Ups

Cool Down:

Iron Cross pose – 1 Min per side

Cobra Pose – 2 Min

Warmup:

Grad sled and 2 light DBs

3 Rounds:

Empty sled push – 50’

5 Dual DB deadlifts

4 Push ups on top of DBs

3 Push Press w/ DBs

2 Dual DB Hang Snatch

1 Devils Press

WOD:

Partner WOD: (break up reps/distance however you want)

In Teams of 2, complete:

200′ Sled Push (90/45)

–then–

3 Rounds:

30 Dual DB Hang Snatch (50/35)

30 Dual DB Burpee Deadlifts

30 Devil’s Press

–then–

200′ Sled Pull (90/45)

Videos courtesy of OPEX Fitness, Thomas Hoffman, Functional Bodybuilding, and Train FTW, respectively.  Quick demos of the sled push and pulls, Dual DB Hang Power Snatch, and Dual DB Burpee Deadlifts. Getting a little teamwork to start off week 2 of our new strength cycle. Have a good plan going into the WOD with your partner.  Would suggest setting up a 25’ area, and have one partner push the sled down and back (total of 50’), then have partner 2 do the same.  Repeat until all 200’ are complete. For the DB movements, maybe go 5 at a time.  Find what works for you and your partner!  Also, if going solo, just cut the reps and distance in half.

Scaling Options:

Sled weight -> 70/25 -> as needed

DB weight -> 35/25 -> as needed

If no partner, cut reps/distance in half

Cool Down:

Roll out T-Spine – 2 min

Banded Bully stretch – 1 Min per side

Warmup:

10 cal row

Side lunge 30’

Heel2Toe 30’

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

Calf stretch on rig – 30 sec per side

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Snatch complex this cycle takes us back to a 3-Position complex.  You will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

10 Rounds:

7/5 Cal Row

100M Run

13 Min Time Cap

Video courtesy of Dark Horse Rowing.  Some good tips to make your row strokes as efficient as possible. This one is meant to try to red-line on this WOD!  That said, STILL keep the row strokes as efficient as possible to get through them with some breath left for the runs!

Cool Down:

Calf stretch on rig -1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

200M jog w/med ball

8 box step ups

10 Cobra to downward dog

20 hollow rocks

5 squats w/med ball

5 push press to target w/med ball

5 wall ball shots

4 box step overs

WOD:

EMOM 25:

Min 1 – 20 Ab-mat Sit Ups

Min 2 – 12 Wall-balls (20/14)

Min 3 – 20 Ab-mat Sit Ups

Min 4 – 10 DB (35/25) Box Step-Overs Over (24″/20″)

Min 5 – 15 Am. KB Swings (53/35)

Video courtesy of Invictus Fitness.  Some good efficiency tips for the DB Box Step overs. In longer EMOMs, what tends to happen is about halfway through, folks notice their rest time per minute dropping more and more and start to panic.  Don’t.  Stay the course.  Keep a good pace on the reps each minute from the get go

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed

Box height -> 20/16 -> as needed

KB -> 35/25 -> as needed

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min

Warmup:

Grab pair of light/med DBs

50 Single Unders

5 Dual DB deadlifts

10 Iron cross

10 Push up to Downward Dog

30 Dubs or 4 attempts

5 Dual DB push press

2 Wall Walks

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

Barbell warmup: Place empty barbell in rack, then per form 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerks

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our pressing variation this cycle will focus on the Split Jerk.  The goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch

WOD:

For Time:

200 Double Under Buy-In, then…

3 Rounds:

25 Pull Ups

20 Dual DB Hang Clean and Jerk (50/35)

10 Handstand Push Ups

Video courtesy of Street Parking. Quick demo on the Dual DB Hang Power Clean and Jerk. Highly advise when going through the double under buy-in, don’t try to sprint them.  Find a nice, steady pace to avoid tripping up. In the triplet, the big takeaway is making sure you don’t over-tense your back in the DB Hang Power Clean and Jerk.  Keep your back nice and straight, and use a hip hinge to get the DB’s popped up to the shoulders. Use a strong hip pop to move the DBs off the shoulders going into the jerks.  This way you’ll save some juice for the HSPUs

Scaling Options:

Double Unders -> cut to 100 ->400 Single Unders

Pull ups -> Buddha Rows -> Ring Rows

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneeling DB press

Cool Down:

Thread the Needle – 1 Min per side

Kneeling lat stretch – 1 min per arm

Warmup:

Grab light/med KB

2 Rounds:

50’ Suitcase L-arm

10 Spider-Man Lunge w/twist

20 calf stretch in downward dog

50’ suitcase carry R-arm

WOD:

For Time:

200M Farmer Carry (70/53)

60/45 Cal Bike

1600M Run

60/45 Cal Bike

200M Farmer Carry (70/53)

35 Min Cap:

Video courtesy of WORDStar.  Quick demo on the dual KB Farmer Walks.  Keep your shoulders back and chest up to prevent undue taxing on  your breathing.  Today’s word for this WOD, only one word…GRIT.  This is one of the ones where your head is going to tell you time and time again “stop, there is no reason to do this workout”.  That’s when you need to just put your head down, grit your teeth and GO!!!

Scaling Options:

KB weight -> 53/35 -> as needed

Run -> 2K Row

If no bike, 75/55 Cal Row

Cool Down:

Leg Bleeds – 2 min

Lacrosse ball forearm mash – 1 Min per side

Video courtesy of MYOLOGY Sports Massage

Warmup:

8 Box Step ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Scap Pull Ups

10 In place lunges

10 Side lunges

5 Kip Swings

5 Kipping Knee raise

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, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Welcome to the new Strength Cycle!  We kick off the new cycle with our squat variation.  This cycle, we will work the Bulgarian Split Squat.  If you’ve never done these before, you will find areas on your leg pretty sore tomorrow, but that’s okay.  It means we’re opening up more areas to build strength!  Remember, each set, you will do 5 reps per leg.  You can do all 5 on one leg before moving to the other leg.

WOD:

14 Min AMRAP:

4 Burpee Box Jump Overs (30/24)

8 Toes2Bar

12 Walking Lunges (per leg)

Don’t let the low numbers on each movement fool you.  The height on the box is meant to be higher than normal, and after all the Bulgarian Split Squats, got a feeling the walking lunges may feel a little different today.

Scaling Options:

Box height -> 24/20 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 min

Warmup:

Grab a pair of light DBs

200M jog

5 DB deadlifts

5 dip/shrug with DBs

5 hang power cleans

5 push ups on top of DBs

5 DB deadlifts

5 DB shoulder to OH

5 Devil’s Press

S/S/S:

Jerk From Rack:

3×2 #70% of 1RM

2×1 #80%

3×1 #85%

Jerks can be Split Jerk or Push Jerk

Videos courtesy of Rogue Fitness and Catalyst Athletics, respectively.  Today, you can go with either split or push for your jerk.

WOD:

12 Min AMRAP:

1 Hang Dual DB Power Clean (50/35)

1 Devil’s Press

1 Dual DB Shoulder to OH

2 Hang Dual DB Power Clean

2 Devil’s Press

2 Dual DB Shoulder to OH

etc…Add 1 rep per movement each round

Videos courtesy of Train FTW and CrossFit Federal Hill, respectively.  Quick demos on the Hang DB Power Clean and the Devil’s Press.

Ah, a nice ascending ladder AMRAP to finish off your week!  Every round, you will in crease the rep count per movement by one rep. As you get into the higher numbers, the reps will get spicy, but aim to go unbroken each time you start a movement. Today, we want you to use the DB Hang Power Clean version where the DBs stay outside of the legs.  Get a good hinge of the hips in the hang and then violently extend the hips as your shrug and throw the elbows in front of the DBs (as seen in the video above). For the Devil’s Press, as the reps go up, find a good rhythm to keep moving through them.  And for the Shoulder to OH, you can use any method (press, push press, push jerk, split jerk) as long as you finish with the DBs locked out overhead and the hips and knees fully locked out.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle Hold – 1 Min per side

Scorpion Hold – 1 Min per side