Warmup:

Low Bear crawl 30’ and back – see video below, courtesy of Movement Cues

Inchworm to cobra 30’

Spider-Man Lunge 30’

10 Scorpions

10 Iron Cross

10 Sit Ups

10 V-Ups

WOD:

AMRAP 15:

4 L-Pull-Ups

8 Ring Push Ups

12 Weighted Sit Ups (25/15)

rest, then hit…

CORE FINISHER:

4 Rounds Not For Time:

20 GHD Sit Ups

20-sec Ring L-Sit Hold

20 GHD Back Extension

So, today we look to attack the core, both in the main WOD, and then with a little core finisher afterwards.  With the WOD being an AMRAP, find a pace you can maintain for the whole 15 Min.  In the core finisher, there is no time constraint, but try not to rest too long between movements, Quick demos.  For WOD: (videos courtesy of CrossFit HQ and Train FTW)

For the Core Finisher: (videos courtesy of CrossFit HQ)

Scaling Options:

L-Pull ups -> use band (video courtesy of The Hill KC) -> Supine Ring Rows

Ring push-ups -> Push-ups on top of DBs -> hand release push ups

Weighted sit ups -> no weight

GHD -> butterfly sit ups

Ring L-Sit -> Hollow body hold

Cool Down:

Lat stretch on rig – 1 Min per side

Cobra pose – 2 Min

Warmup:

50 Single Unders

10 Spider-Man lunge w/twist

10 Alt Toe Touch

5 single-arm DB deadlifts per side

5 DB high pulls per side

30 high-jump single unders

10 Squat2Stands

10 Thoracic High Fives

5 DB windmills per side – See video below, courtesy of Functional Bodybuilidng

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)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Final time hitting our Clean Complex prior to our Oly 1RM re-test.  %s go up, so make sure you continue to 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:

3 Rounds:

80 Double Unders

20 Alt DB Snatches (50/35)

Time Cap – 15 Min

Video courtesy of OPEX Fitness.  Quick demo on the Alternating DB Snatch.

Steady movement is key today.  Unless you are a Double Under master, trying to sprint through 80 reps is likely to result in tripping up on your rope.  Find a steady pace you are able to maintain and then grind through.  On the Alternating DB Snatch, employ a similar strategy.  Trying to do these too fast will wear you out, forcing your body to rest longer than you want.  Steady movement through the reps!

Scaling Options:

Double Unders -> 160 Single Unders per round

DB weight -> 35/25 -> as needed

Cool Down:

Calf stretch on rig – 1 Min per side

Thread the Needle pose – 1 Min per side

Warmup:

2 Rounds:

200M jog

5 KB deadlifts

5 Russian swings

5 Push up to downward dog

5 box step ups

5 cal bike

Then..

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

WOD:

“Make You Own Mess”

Complete the following work in any order/rep scheme that you choose:

80/60 Cal Bike

1 Mile Run

60 Am KB Swings (53/35)

40 Goblet Squats (70/53)

32 Handstand Push Ups

20 Box Jumps (30”/26”)

Time Cap: 35 Min

Pic courtesy of Medium.com. Anyone ever read those “Choose you own Adventure” books as a kid?  Well, today’s WOD is kind of like that.  We give you the total work that needs done, and you break it up any way you want, in any order you want.  Want to just go as written?  Do it!  Want to start with HSPUs or the high box jumps?  Sure!!!  Want to break it up into, oh say…4 Rounds of 20 Cal Bike, 400M run, 15 KBS, 10 goblet squats, 8 HSPUs, and 5 high box jumps?  Knock yourself out!  As long as you finish all the work before the time cap, you are good!

Scaling Options:

Run -> 2K row

KB weight for KBS -> 35/25 -> as needed

KB weight for goblet sq -> 53/35 -> as needed

HSPUs -> pike push ups off box -> pike push-ups off floor

Box height -> 26/22 -> 24/20 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon pose on box – 1 Min per side

Keeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

10 Cal Row

10 PVC pass-thrus

10 Bow to Bends

10 Iron Cross

10 PVC around the worlds

10 Squat2Stands

10 Back roll to V-Sit

On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or jumping pull ups, then 5 Toe2Bars or kipping knee raise

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

6,7,8,9,10

Increase weight ea set

Video courtesy of Rogue Fitness. Final time tackling Deficit Deadlifts prior to re-testing our 5X5.  Today is about pushing some muscular endurance.  These sets will increase the time under tension.  That said, pay particular attention to keeping your body in perfect form.

WOD:

AMRAP 14:

20/14 Cal Row

15 Toe2Bar

10 Burpee to Kipping Pull Ups

Goal : 3+ Rounds

Videos courtesy of OPEX Fitness. With our posterior chain and core fully activated after the deficit deadlifts, this WOD will continue to tax those areas.  Keep the row strokes strong, find a good rhythm on the T2Bs, and stay steady on the burpee to kipping pull ups.

Scaling Options:

T2B -> kipping knee raise -> Laying Toe2Bar -> V-ups

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up

Cool Down:

Scorpion – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

200M run w/med ball

10 Squat2Stands

10 Alt Toe Touch

10 Kickers per leg

10 Kneeling thoracic rotation

10 Huggers

Barbell w/u: With an empty bar and in Snatch grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High elbows, High hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch

S/S/S:

Every Minute On the Minute for 10 Min:

Odd: 2 Snatch grip deadlifts, 2 Hang Power Snatch (climb in weight)

Even: 5 Med ball squats, 4 Med Ball Push Press, 3 Wall Ball Shots

The skill piece today is meant as a movement primer for the upcoming WOD.  On the odd minutes, focus on keeping a flat back in the snatch deadlifts, and then good hip extension in the hang power snatch. Start relatively light, and then finish a little lower than the weight you’ll use in the WOD.  On the even minutes, focus on keeping the torso upright in all movements

WOD:

“KARABEL”

10 Rounds For Time:

3 Power Snatch (135/95)

15 Wall Balls (20/14)

Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.  Quick demos on Power Snatch and Wall Balls.

What’s more fun than two benchmark WODs? Combining them into one WOD!!!  So, today we’ll take “Isabel” (30 Power Snatches) and “Karen“ (150 Wall balls) and break them into 10 rounds.  The goal should be either fast single on the Power Snatches or string them as touch-and-go reps, and go unbroken on the wall balls or try only one break per round of wall balls.  Best to limit the rest only to transitioning from one movement to the next.

Scaling Options:

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

Med ball weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Foam roll thoracic extension – 20 passes (slow)

Video courtesy of The Barbell Physio

Warmup:

10 cal Ski Erg

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

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)

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Today we’ll see our final go at the 3-Position Snatch complex before we re-test our Oly 1RMs.  %s go up, so keep your grip tight, and form on point!  Use the entire 4 min time period per round if needed.

WOD:

10 Rounds:

7/5 Cal Ski Erg

100M Run

15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on the Ski Erg.

Look to keep a good pace on both movements to make it under the cap today.  The WOD is doable in the time frame, but you got to move well on the Ski Erg and be above a jog pace on the run.

Scaling Options:

No Ski Erg -> resistance band ski erg 2 reps = 1 Cal (video courtesy of KIS Fitness)

Run -> 125M Row per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Jog 30’ and back X 3

10 Box step overs

Duck walk 30’

10 Cobra to down dog

10 hollow holds

10 KB deadlifts

5 Russian swings

5 box jump overs

5 V-Ups

WOD:

EMOM 30:

Min 1 – 25 Ab-mat Sit Ups

Min 2 – 12 Wall-balls (20/14)

Min 3 – 30-sec Hollow Hold

Min 4 – 12 Box Jump Overs (24″/20″)

Min 5 – 25 Am. KB Swings (53/35)

Video courtesy of CrossFit HQ.  Some good efficiency tips for Hollow Body Holds. Today’s EMOM is more a technique focus rather than trying to make you work the entire minute.  Each minute, you should be working 30-40 seconds.  Move efficiently, and you’ll hit that goal every minute.

Scaling Options:

Med ball weight -> 14/10 -> as needed

Hollow Hold -> arms down -> legs tucked

Box height -> 20/16 -> as needed

Cool Down:

Side Lying thoracic rotations – 1 per side

Video courtesy of The Active Life

Cobra pose – 2 Min

Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Cobra to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

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

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

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Split Jerk prior to re-test of our 5X5. The goal today is simple; hit a heavy set of 5, a heavy set of 4, a heavy triple, a heavy double, and finish with a heavy single.  If that single just happens to be a new 1-rep max, then cool!  If not, then as long as it is heavy for the day.  Make sure form is not sacrificed for weight

WOD:

4 Rounds:

50 Double Unders

15 L-Arm DB Hang Clean and Jerk (50/35)

15 R-Arm DB Hang Clean and Jerk (50/35)

20 Pull Ups

18 Min cap

Video courtesy of Inversion Nation. On the Dubs, the best advice I can give is steady and not missing will fare better than trying to sprint and tripping up.  Not only will a steady pace allow you to get through the reps at a good pace, it will make sure your heart rate isn’t super high going into the DB hang clean and jerks. As the demo video shows, suggest having the DB go through the legs like a Kettlebell swing in the hang C&Js.  For the pull ups, know where your fatigue point normally is on pull ups, and aim to come off the bar prior to that to get a quick recovery right before jumping back on the bar

Scaling Options:

DUs -> 100 Single Unders

Db weight -> 35/25 -> as needed

Pull ups -> Buddha Rows -> Ring Rows (Elite: 10 Bar Muscle Ups)

Cool Down:

Banded OH Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

100’ dual KB farmer walk

10 Bow2Bends

10 Thoracic High fives

L-arm front rack KB walk 50’

R-arm front rack KB walk 50’

5 Back roll to V-sit

5 Cal Bike

20 calf pedals in down dog

WOD:

For Time:

200M Dual KB Front Rack Carry (53/35)

20 Cal Bike

30 Deadlifts (165/115)

400M Run

30 Deadlifts (165/115)

20 Cal Bike

200M Dual KB Front Rack Carry (53/35)

45 Min Cap:

Video courtesy of Caveman Fitness.  Some good KB Front Rack position tips.

Today is meant as a bit of a grind.  The goal should be, in each section, other than the bike and run, going unbroken to the halfway point per movement.  Meaning, try not to break on the Front rack carry until you are at 100M, and get through 15 deadlifts before you have to let go of the bar to re-set.  The time cap is VERY generous, I can see some folks finishing sub-20.

Scaling Options:

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

Bar weight -> 135/95 -> as needed (Elite:225/165)

Run -> 500M row

Cool Down:

Iron Cross – 1 Min per side

Thread the needle hold – 1 Min per side

Warmup:

2 Rounds:

200M jog

5 Inchworm push up to a Squat2Stand

6 Cobra to Downward Dog

7 Kip Swings

Then…

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

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting Bulgarian Split Squat this cycle before we re-test our 5X5.  This time, we’re going for some higher volume on the sets.  Still look to increase weight each round, but this time, for set one, pick a weight where rep 10 is pushing your limits.  Then, make jumps per set based on how you feel..  Remember, you can do all 3 on one leg before moving to the other leg.

WOD:

21-18-15-12-9-6-3:

Air Squats

Toes to Bar

Push-ups

Time Cap: 14 Min

Video courtesy of The Barbell Physio.  Pamela Gagnon with some good efficiency tips for the Toe2Bars. Efficiency in movement is key today.  Getting out of position and doing sloppy form will most likely take more energy to finish.  Would rather see you keep form perfect and move steady through each round

Scaling Options:

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

Push Ups -> off bench, or low set bar on rig

Cool Down:

Couch Stretch – 2 min per leg

Scorpion pose – 1 min per side