Seal walk 30’ – see video below, courtesy of Train FTW
Inchworm 30’
Burpee broad jump 30’
10 Scorpions
10 Push ups
Light DB Turkish get up practice
S/S/S:
Bench Press:
5-5-5-5-5
Climb in weight
Rest as needed between rounds
Video courtesy of Starting Strength
Take 3-5 min break before WOD
WOD:
EMOM 12:
Min 1 – one to two Turkish Get Ups per side
Min 2 – 5 Single-Arm DB Power Hang Clean & Jerks per side
Min 3 – 4 DB Plank Pull throughs per side
Pick weight that is challenging for the movement
Video courtesy of Functional Bodybuilding. Demo of the DB plank pull throughs. We finish off the week with some accessory work in an EMOM-style WOD. Ever wonder how the Turkish get up can translate to real-life positioning? Check this out (courtesy of CrossFit HQ)
Scaling Options:
Turkish Get-Ups -> if you have shoulder issues, keep KB or DB in front rack position instead of OH
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@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 19May2022 1RM
Video courtesy of Catalyst Athletics. Third go at our 3-position Clean Complex this cycle. As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee. With the %s stay the same, but reps go up, so time per round goes up to 4. 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:
AMRAP 14:
20 Ab-Mat Sit-ups
10 DB Single-Arm Overhead Walking Lunge (per arm) (35/25)
Video courtesy of Functional Bodybuilding. Quick demo for the Single Arm DB OH walking Lunge. Any AMRAP that has an overhead movement should be looked at as trying to maintain a steady state pace throughout. Today is no difference. Make you goal to be the pace you have in minute 1 will be the same in minute 14.
On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, then 5 Toe2Bars or kipping knee raise
WOD:
With a 35 Min running Clock:
0:00-10:00, complete 3 Rounds of:
10 Chest2Bar Pull Ups
10 Weighted Box Step Overs (20” box for all) (50/35)
10:00-12:00 Rest
12:00-20:00 – AMRAP 8:
3,6,9,12,15 etc…
Am KB Swings (53/35)
Handstand Push Ups
20:00-23:00 Rest
23:00-35:00 For Time: (12 Min cap)
400M Run
20 Wall Balls (20/14)
400M Run
15 Toe2Bars
400M Run
10 Devil’s Press (50/35)
Score each section individually
Video courtesy of Invictus Fitness. Some good tips for the DB step overs. Essentially, we’re looking at 3 separate WODs today with specific time domains. In WOD 1, finishing fast will give you extra rest time. If you finish in, say, 6 minutes, you have the remaining 4 min of the 10-min time cap + the 2 min rest period (6 min total rest right there!). In part 2, no matter what you are working for 8 min (hence the 3 min break at the end). Part 3 is where you use whatever energy you have left to get through the work. All very doable in the 12 min time cap.
Scaling Options:
C2B pull ups -> chin above pull ups -> Buddha pull ups -> ring rows
DB weight -> 35/25 -> as needed
KB weight -> 35/25 -> as needed
HSPUs -> pike push ups off box -> pike push-ups off floor
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 . Prior to WOD, take empty bar with snatch grip and perform 3 reps of: Snatch grip deadlift, dip/shrug, hang power snatch, power snatch from mid shin
S/S/S:
Deficit Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness. Third run of Deficit Deadlifts this cycle. The hope is by now, your body has gotten used to the lower set up and you are feeling stronger at the start. The reps drop to 3 per set, but sets go back up to 5, so aim to finish heavier than you did on the 3X5 week. As stated before, 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:
4 Rounds for Calories
In 2 Min, complete:
2 Snatch Grip Deadlifts
2 Hang Power Snatch
2 Power Snatch
Max Calorie Row in remaining time
– Rest 2:00 between rounds
Starting bar weight (95/65). Increase by 10/5 lbs each round
Score = Total cals rowed
So, while we want to get as much of the 2 minutes as we can on the rower, don’t let your form suffer on the Snatch grip work. With the weight jumping every round, keep the back nice and straight and depend on a violent hip extension to move the bar
Scaling Options:
Bar weight -> start at 75/55 (or lower if needed) and increase if possible. If not, stay at same weight throughout (Elite: start at 135/95)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
For Time:
11/8 Cal Bike
21/15 Cal Bike
31/22 Cal Bike
42/30 Cal Bike
31/22 Cal Bike
21/15 Cal Bike
11/8 Cal Bike
*Rest 1 Minute between sections
Time Cap: 30 Min
Video courtesy of Breakaway Fitness & Performance. Today we’re looking to get a little bit of lactate threshold training with an up-and-down-the-mountain WOD on the Echo Bike. Going in, we know that by the end of this, we’re going to be pretty smoked, so, take the tips on the video to set your bike up properly so you aren’t wasting energy by being out of prime positioning for biking
Scaling Options:
If no bike available, row 250/500/750/1000/750/500/250, respectively
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@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 19May2022 1RM
Video courtesy of Catalyst Athletics. Today we’ll see our third go at the 3-Position Snatch complex. %s stay the same, but our reps go up, so time per set goes up to 4 minutes. Just like last time, 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:
“Gymnastic Tabata”
8 Rounds of :20 work/:10 rest for each movement:
Jumping Alt. Lunges
Toes To Bar
Hand Release Push-ups
Ring Rows
Score = lowest round per movement
Finish all 8 rounds of one movement before moving to the next
Video courtesy of Functional Bodybuilding. Quick demo for the jumping alternating lunges (DO NOT slam your knee into the ground).
Little Tabata fun to finish off our week! As with other Tabata workouts, your will perform 8 rounds of 20 seconds of work, followed by 10 seconds of rest on a movement. Remember, there is no extra rest going from the last set on one exercise to the first set of the next. So, when I finish my 8th set of jumping alternating lunges, I have a10 second break. After that, I go right into my first set of Toe to Bar. The same thing going from T2B to Hand-release pushups, and HR pushups to Ring rows. Also, whatever round is your lowest rep count in a movement, that is your score for that movement (ex. If I get 10 reps on rounds 1-7, but then my last round I only get 5, my score for that movement is 5). So the goal is to stay consistent round to round.
2X30 sec kneeling wrist stretch – see video below, courtesy of Train FTW
Barbell warmup: With an empty bar, and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin
WOD:
10-9-8-7-6-5-4-3-2-1:
Shuttle Runs*
Barbell Complex**
* Shuttle Run. 1 rep = 30′ down & 30′ back
** Barbell Complex. 1 Rep = 1 Power Clean + 1 Hang Power Clean
Bar weight – 155/110
Time Cap: 35 Min
Video courtesy of Train FTW. Quick demo of the barbell complex for today. This WOD can smack you right in the face on the first set if you come out too hot. Don’t sprint the shuttle runs. Especially in the higher numbers, keep the pace steady. On the bar bell, would suggest dropping the bar after every hang power clean to save your grip and back. One note on standards: on the shuttle run, at every turnaround, make sure both feet and one hand touches the ground past the mark before going the other direction
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Things may get a little spicy in our Split Jerk today. Reps go down to 3 per set, so the goal is to finish heavier than our 3X5 week. As always, the goal with Split Jerks is getting a 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:
3 Rounds:
10 OHS (135/95)
15 Burpee Over Bar
20/16 Cal Ski Erg
Time Cap: 14 Min
Video courtesy of Flatlander Athletics. Quick demo on the burpee over bar. Remember, with the Burpee over Bar, you do not have to stand up all the way in the burpee. Once you come off the ground, as long as you hop over the bar, you can stay bent over (better position to drop into next burpee).
Keys to today’s WOD: Stay smooth and steady through your OHS (bar comes from the ground, so once you get it OH, should aim to go unbroken), aim to go a bit faster, but still smooth on the burpee over bar, and then hit the Ski Erg with a sprint pace.
Scaling Options:
Bar weight -> 115/80 -> 95-65 -> as needed (Elite: 155/110)
No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal
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
5X3 (per leg)
Increase weight ea set
Video courtesy of Catalyst Athletics. Third go at Bulgarian Split Squat this cycle. Our reps drop to 3, but sets go back up to 5. The goal should be to go heavier per working set than you did in the 3X5 week. Remember, you can do all 3 on one leg before moving to the other leg.
WOD:
AMRAP 15:
30-Ft Burpee Broad Jumps
25 Double Unders
30-Ft Burpee Broad Jump
15 Pull Ups
Video courtesy of Train FTW. For the burpee broad jumps, once you land from a jump, try dropping right down for the next burpee.
For setting today’s WOD up, would have your start position be right by the pull up rig. Figure out 30’ from that spot and put your jump rope there. This way you can burpee broad jump from the start by the pull up rig, and finish at your rope. This will allow you to go right into your dubs AND you will be in position to start your second length of burpee broad jumps, which will put you right where you need to be for the pull ups.
Scaling Options:
Burpee Broad Jumps -> Burpee+ Air Squat+ 2 steps
Double Unders -> 50 Single Unders
Pull ups -> Buddha Rows -> Ring Rows (Elite: 12 Bar Muscle Ups)
Joint Strike CrossFit 