Warmup:

400M Run

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Stiff-Leg Bear Crawl 30’

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups, Kipping Pull Ups

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

WOD:

For Time:

100 Pull-ups

125 Ab-mat Sit-ups

150 Push-ups

200 Air Squats

*Break up reps and movements as you like

Video courtesy of WOD Prep.  Really good group of folks at WOD Prep.  If you have the time, check out the video for some great tips.

Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after.  Yes, I’m talking about hitting “Murph” during the Memorial Day weekend.  So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of.  But today, we also give you the option of how you want to break up the movements.  We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Off bench

Air Squats -> to depth

Cool Down:

Banded Bully Stretch – 1 Min per side

Downward Dog Pose – 2 Min

Warmup:

10 Scap Push ups

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold

S/S/S:

Close-Grip Bench Press

5,4,3,2,1

Increase weight each set

Video courtesy of Juggernaut Fitness. Final shot on Close Grip Bench Press prior to re-testing our 5X5.  So, today, our goal is to find a Heavy Single for the day.  Does that mean a new 1RM?  That depends on you.  If things are moving well, and you feel strong, man, go for it.  If the body feel a little beat up, make it heavy for today.

WOD:

For Time*:

100 Push Press (115/80)

*At 0:00, 3:00, 6:00, 9:00, and 12:00 marks, complete a 200M run

15Min Time Cap

Video courtesy of Misfits Athletics.

So, at 3,2,1…Go!, you’ll start with a 200M run.  Once you are back in, pick the bar off the ground, get it to your shoulders and begin knocking out Push Presses.  You will keep knocking them out until either you hit 100 reps, or the clock hits 3 minutes.  When the clock hits 3 minutes, and you haven’t gotten 100 reps, put the bar down, go back out for another 200M run.  Once you get back in, pick the bar back up, and begin push presses at whatever rep number you left off on.  This pattern continues until you hit 100 reps, or the 15 Min is up.  The goal is to get 15-20 reps completed per round.  Use those hips to move the bar!

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Run -> 250M row

Cool Down:

Doorway Stretch – 1 Min per side

Tricep mash on bar – 1 Min per side

Warmup:

8 Min AMRAP:

200M Row

10 Bow2Bends

10 Hollow Rocks

8 Alt V-ups

50’ light KB waiter’s walk* (switch hands at 25’) – see video below, courtesy of Kinetic U

5 Single-leg RDLs per side

WOD:

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

Toe2Bar

Deadlifts (225/155)

*200′ KB Front Rack Walk (55/35) After Each Round

40 Min Time Cap

Video courtesy of Daillin Pepper.

The goal today should be bigger rep chunks per round than you think you can do.  Meaning, if I think I need to drop the bar at rep 7 of the set of 21, then today in that set, I want to try to see if I can get to rep 11 before I need to put the bar down.  Yes, the most ideal method is unbroken each round, but let’s be smart of our abilities, and knowing how many resp we have in front of us each round (not to mention the 200’ Dual KB front rack carry after each round).  So, while we will need to break up smartly in our rounds, try to push yourself a little further than you mentally think you can do.  Surprise yourself today!

Scaling Options:

Toe2Bar -> Alternating Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar –  V-Ups

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side

Warmup:

1:00 Echo Bike

5 Inchworm to air squat

5 cobra to downward dog

5 cobra to hip snap

10 Squat2Stand

10 Thoracic High Fives

1:00 Echo bike

5 Scap pull ups on bar

5 kip swings

3 jumping pull ups

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Hang Clean + Jerk

4@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Final run of our clean complex prior to re-testing our Oly 1RM numbers.  %s go up one more time, so keep your form on point!

WOD:

14 Min AMRAP:

15/12 Cal Echo Bike

7 Burpee to Chest2Bar Pull Up

Goal – 5+ Rounds

Video courtesy of Functional Bodybuilding.

Look to keep a steady, yet fast pace on the Echo Bike and then go right into the Burpee2Chest2Bar Pull Ups.  Today, would rather you go into a kip to hit these rather than just jumping like many of us did in the Open during 23.2.  Today is about training the body in proper movement patterns, not testing our all-out capacity.

Scaling Options:

Burpee to Chest2Bar Pull Ups – > Burpee to Kipping Pull Up (Chin above) – > Burpee to Jumping Pull Ups (ELITE: Bar Muscle Up)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

200M med ball run

10 Med ball deadlifts

8 Box step ups

10 Squat2Stands

8 Med ball Squats

10 Alternating Toe touches

6 Med ball push press

6 box step ups w/med ball

5 Wall Ball Shots

WOD:

For Time:

75 Wall Balls (20/14)

Then…

5 Rounds:

15 Am. KB Swings (55/35)

15 Single DB Box (24”/20”) Step Overs (50/35)

Then…

75 Wall Balls

45 Min Time Cap

Video courtesy of Mayhem Athlete.  Lots of ways you can do the Single DB Box Step Over.  This demo is one of the more efficient ways to knock them out.

Yep, today we will be doing the reps for the benchmark, “Karen”, sandwiched around a 5-rounder of KB Swings and weighted box step overs.  Find manageable chunks on the first 75 Wall Balls (read: break up early and often) to allow you to jump right into the 5 Rounds right when you finish.  On the last 75 Wall Balls, either stick with the same rep scheme you did at the beginning, or pick the pace up a little more to allow you to finish as fast as possible.

Scaling Options:

MB weight -> 14/10

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

400M jog

Side lunge 30’ and back

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

1:00 on rower

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting Back Squat this cycle before we re-test our 5X5. Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Now, that does NOT mean you have to hit a new 1RM, but,…If the weights are moving good and you feel strong, feel free to give it a shot on that last set.  If not, make it heavy for today!

WOD:

10,9,8,7,6,5,4,3,2,1*:

Cal Row

*100M Run after every round of rowing

Video courtesy of Dark Horse Rowing.

So, while we want you to go fast, we also want every stroke on the rower count.  Don’t just try to move yourself fast from catch to extension.  Drive with those legs, extend the hips, and lastly pull hard with the arms EVERY stroke.

Scaling Options:

Run -> 7/6 Cal Echo Bike (ELITE: 200M run every round)

Cool Down:

Banded hamstring stretch – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

200M run w/Med Ball

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

5 Med ball squats

5 Wall Ball shots

5 Inchworm push ups

2 Wall walks

WOD:

In 8 Min, complete:

15 Handstand Push-Ups

50 Ft Double KB Front Rack Walking Lunge (55/35)

25 Russian Kettlebell Swings (55/35)

100 Ft Bear crawl

25 Wall Balls (20/14)

-Rest 2 Min-

-Repeat for total of 3 sets

Score time for each set separately

Video courtesy of Functional Bodybuilding.

A good load of work to do in 8 minutes each round, but manageable if you keep a steady pace throughout.  Will warn you now, the fatigue will hit your shoulders first and then make its way to your legs by the time you get to the Wall Balls.  Stick with it!

Scaling Options:

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Med Ball -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 min per side

Med ball thoracic stretch – 2 Min

Video courtesy of CrossFit Burgos

Warmup:

1:00 Ski Erg (easy pace)

8 KB Single-leg RDLs ea side

8 KB Sumo deadlift hi pull

1:00 Ski Erg (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on Ski Erg

10 Squat2Stands

10 Bow to Bends

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final run of Clean Pulls for the cycle.  Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Yes, you should be going much heavier than your Clean 1RM so when you go for that heavy Clean next time, pulling the weight from the ground won’t feel as difficult.

WOD:

For Time:

10 Cal Ski Erg

12 Hang Power Cleans (115/80)

15 Cal Ski Erg

12 Hang Power Cleans

20 Cal Ski Erg

12 Hang Power Cleans

25 Cal Ski Erg

12 Hang Power Cleans

30 Cal Ski Erg

12 Hang Power Cleans

Video courtesy of CrossFit Forrest. Ski erg and Hang Power Clean couplet for your Wednesday enjoyment.  Hang PCs stay at 12 per round, but your cals on the Ski Erg increase. On the hang PCs, aim to catch the bar in the hip after every rep.  This will allow you to re-grip your hands if needed.

Scaling Options:

No ski erg -> Banded ski erg (2 pulls = 1Cal)

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Cal Bike

10 Cobra2Downward Dog

10 Alternating V-Ups

10 Hollow Rocks

10 Twisting Push Ups

10 Spider-Man Lunge

10 Bow2Bends

5 Single-arm Ring Rows per side

5 empty bar press

5 push press

5 push jerk

WOD:

For Time:

60 Ab-Mat Sit-Ups

50/40 Cal Echo Bike

40 Shoulder to OH (95/65)

30 Supine Ring Rows (Feet elevated)

50 Ab-Mat Sit-Ups

40/30 Cal Echo Bike

30 Shoulder to OH

20 Supine Ring Rows

40 Ab-Mat Sit-Ups  

30/20 Cal Echo Bike

20 Shoulder to OH

10 Supine Ring Rows

Video courtesy of Train FTW. Making Tuesday a little interesting with a bit of a Chipper WOD.  Best way to think of this, you are going through 4 movements, and every time you come back to a movement, you have 10 less reps to do that the last time you did it.  For the ring rows, the goal is to make them as challenging as your strength level can take.  If you can elevate your feet on a box or a bench so your body is in a supine position, that is perfect.

Scaling Options:

Ab-mat sit ups -> Feet anchored (ELITE: GHD)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Bike Cals -> cut to allow WOD completion in 45 Min

Ring Rows -> Feet on the floor, Step further back to take some tension off (ELITE: Pull Ups)

Cool Down:

Kneeling Lat Stretch – 1Min per side

Cobra Pose – 2 Min

Warmup:

2 Rounds:

10 Box Step overs

5 Box pistol step downs per side – see video below, courtesy of Performance Chiro

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

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:

Snatch + Hang Snatch + OHS

4@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Today will be our final run of the current Snatch complex prior to re-testing our 1RM.  %s increase, so dial it in on these reps so your comfortable with the heavier weight in these movements.

WOD:

AMRAP 15:

4 Burpee to Chest2Bar Pull Up

8 Alternating Pistols

12 Box Jump Overs (24″/20″)

Video courtesy of Functional Bodybuilding.  Quick demo for Burpee to Chest2Bar Pull Ups. Looking to get some higher skill movements in on a medium-sized AMRAP.  Not looking to make this a sprint, but the goal should be to only rest when moving from movement to movement.

Scaling Options:

Burpee C2B -> Burpee to kipping pull up -> Burpee to jumping pull up (ELITE: Muscle Ups)

Alt Pistols -> Banded Pistols -> Pistol to box

Video courtesy of WODStar

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side