Warmup:

50 Single Unders

10 Spider-Man lunge w/twist

10 Bow2Bends

10 PVC Pass-Throughs

5 PVC tricep stretch – see video below, courtesy of Weider Fitness

30 high-jump single unders

10 Squat2Stands

10 Thoracic High Fives

10 PVC OHS

10 Over & Backs

Barbell warmup: 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, Ohs, Squat Snatch

S/S/S:

12 Min to establish a heavy 3-rep on Overhead Squat*

*Bar comes off the ground to start

The goal today is getting to a heavy set of 3 on OHS. The kicker is, the bar comes from the ground to start.  So, you can either clean the bar up, pop it over your head to your back, set your grip and push press or push jerk it up to the OHS position and then go.  Or, you can Power Snatch the bar up, set up and knock out three OHS, or perform a Squat Snatch into your first OHS, then knock out 2 more.  Any way you do it, the goal is controlling the bar to the OHS position, and then getting the reps in.

WOD:

For Time:

100 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

80 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

60 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

40 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

20 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

Video courtesy of Functional Bodybuilding. Aim for a steady pace on the double unders and then quick movement through the lunges.  For the front rack position, keep the core tight so you don’t lean forward.

Scaling Options:

Double Unders -> 2:1 Single Unders

KB weight -> 35/25 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

3 Rounds:

8 Squat2Stands

8 Push Ups

8 Kneeling lat stretch

4 Cobra 2 Hip Snap

8 Kip Swings

S/S/S:

EMOM 12:

Min 1 – 5-7 Strict Pull Ups

Min 2 – 5 DB Burpee Deadlifts

Min 3 – 5-7 Strict Ring Dips

Min 4 – 8 Push Ups on top of Dumbbells

Videos courtesy of Train FTW and WODStar, respectively.  Demos of the DB Burpee Deadlift and push ups on top of DBs. Looking for good body control strength building in today’s Skill/Strength piece.  Make sure on the strict pull ups and strict dips, the body is at a dead stop prior to each movement.

WOD:

7 Rounds:

7 Ring Dips

7 Devil’s Press (50/35)

7 Pull Ups

Time Cap – 18 Min

Video courtesy of CrossFit Federal Hill.  Good tips for the Devil’s Press. You’ll need to push your pace in these movements to get under the time cap today.  With the rep ranges per movement being very doable, watch out for the body hitting fatigue around round 4.  That said, have a game plan prior to the start of how you want to do the reps each round.  Best course is unbroken per movement and resting only during transitions.  If you plan on breaking the reps to 4/quick rest/3, per movement, cool, but keep the rest small.

Scaling Options:

Ring Dips -> banded ring dips -> box dips

Pull Ups -> Buddha Pull Ups -> Ring Rows

DB weight -> 35/25 -> as needed

Cool Down:

Elevated prayer stretch w/PVC – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Iron Cross – 1 Min per side

We’re going into a de-load week prior to our re-test week next week.  Volume will drop a little, but intensity stays high.  Use it a s a small recovery time to get ready for some good, heavy lifts next week.

Warmup:

250M Row

Jog 30’ & back x4

High knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

250M Row

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

WOD:

4 Rounds For Time:

500m Row

400m Run

– Rest 3:00 between rounds

– Maintain same split across all rounds

Video courtesy of CrossFit HQ.  Some good tips for hitting your row.

Aerobic capacity is our plan today!  Your goal is to try to keep your splits as close to even as possible.  Meaning, if in round one I get through the run and row in, say 5 min, my goal for every subsequent round is to finish between 4:45 and 5:15.  With the built-in rest time, you should be able to give full effort each round

Scaling Options:

Run -> 21/15 Cal Echo Bike

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose – 1 Min per side