Warmup:

200M jog w/med ball

5 Med ball Squats

5 MB push press to target

5 Wall Ball shots

10 Iron Cross

10 Squat 2 Stand

10 Spider-Man Lunge w/twist

Barbell warmup: With an empty barbell and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Power Cleans from mid-shin

WOD:

EMOM 24:

Min 1 – 1 Clean Pull + 2 Power Cleans @ 70% of Clean 1RM*

Min 2 – 20 Am KB Swings (55/35)

Min 3 – 15 Unbroken Wall Balls (20/14)

*Increase weight every time you come back to the bar

Video courtesy of CrossFit HQ.

Today’s EMOM is meant to see an increase of intensity in the Power Clean Complex, a stead state in the KB Swings, and one unbroken phase in the Wall Balls.  In the Power Clean Complex, for the clean pull, just looking for a jump Shrug.  No high elbow pulls. On the Am KB Swings, steady motions and keep the KB close to the body.  For the Wall Balls, yes, we want one unbroken set of 15 every time you do them.  That means if you break before you hit 15, start back at 1 and go unbroken until you hit 15.  Believe me, this will be more mental than physical.  I can confidently say each of you can do 15 unbroken wall balls.  Your brain will make you think you are too tired to get through.  Don’t listen to your brain.  Do the work!

Scaling Options:

Bar weight -> start @ 50% of Clean 1RM

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

MB weight -> 14/10 -> as needed (ELITE: 25 Unbroken reps per round)

Cool Down:

Saddle Pose on med ball – 2 Min

Child’s Pose – 1 Min

Warmup:

1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Hollow Rocks

1:00 Row (5K pace or faster)

10 Beat Swings on pull up bar

:30 Row Sprint

10 Kip Swings

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.

This cycle, our pulling movement takes us back to the basics. Good ol’ fashioned deadlift.  No secrets to these. Just keep good form and move weight!

WOD:

15 Min AMRAP:

10/8 Cal Row

5 Pull-Ups

10/8 Cal Row

10 Pull-Ups

10/8 Cal Row

15 Pull-Ups

10/8 Cal Row

20 Pull-Ups

Etc…

Increase Pull-Ups by 5 every round

Video courtesy of CrossFit HQ.

Today we find a nice row mixed in with a Pull Up ladder.  As you go along in this WOD, make the goal to hit big chunks of pull ups if not be unbroken every round.

Scaling Options:

Pull Ups -> Buddha Pull-Ups -> Ring Rows (ELITE: Muscle Ups)

Cool Down:

Lat stretch on rig – 1 min per side

Video courtesy of Harbor Park CrossFit

Iron Cross Hold – 1Min per side

Warmup:

3 Rounds:

:30 Jump Rope

6 KB Deadlifts

5 Russian swings

8 Alternating V-Ups

8 Squat2Stands

Then…

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

WOD:

In 7 Min, complete:

100 Double Unders

50 Russian KB Swings (70/55)

25 Ab Mat Sit Ups

Max Air Squats in remaining time

rest 2 Min

*Repeat for a total of 4 sets

Score = Total Air Squats

Video courtesy of CrossFit HQ.

So yes, Double Unders, KB Swings, and Ab-Mat Sit Ups are your buy-in every round today to get to the air squats.  And you want to get as many Air Squats in as possible in the time caps, right?  What I DON’T want to see happen is form break down in those Air Squats.  That means, keep your gaze straight ahead, not down at the floor.  Keep your chest up throughout the squat.  Otherwise, two fault will likely result; the depth of your squat can be off if you bend the torso too far forward, and at the top if you are bent forward, the hips are not fully open.  For an air squat to count, you must get the crease of the hip to pass below the knee and then at the top of the squat, the knees and hips must be fully locked out.

Scaling Options:

Double Unders -> 200 Single Unders

KB weight -> 55/35 -> as needed (ELITE: American KBS @ 70/55)

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

Cool Down:

Calf Smash on KB – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Row

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind The Neck Push Press

5 PVC OHS

5 PVC Drop Snatches

On Rig: Perform 5 reps of: Scap Pull Up, Beat Swing, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, 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 on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our Snatch Complex for this cycle will be a Three-Position Snatch. One Snatch from floor, hang onto the bar and perform one snatch from below the knee, hold onto the bar and perform one snatch from above the knee.  The goal is all 3 being Squat Snatches, but if that is a LIMFAC, aim for power snatches for the catches and add an OHS on each snatch.  With every rep, the hip extension becomes more important to move that bar high enough for you to drop underneath.

WOD:

3 Rounds For Time:

11 OHS (95/65)

13 Bar Facing Burpees

15 Toes 2 Bar

Video courtesy of Misfit Athletics.

As crazy as this sounds, today you’ll want to let your arms and shoulders recover in the bar facing burpees.  Think about it, you go from taxing them in the OHS as well as in Toe2Bars, so how can you recover them in the bar facing burpees?  Easy.  Do more of a sprawl as you come down on the ground to avoid putting the shoulder through more work, and use the hips to get you off the ground instead of treating it like a push up.  You do these little tweaks in the burpee, you’ll have more juice in the arms and shoulders for the Toe2Bars.

Scaling Options:

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

Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig

Cool Down:

Kneeling Lat Stretch – 1Min per side

Banded Overhead stretch – 1 Min per side

Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’ and back

Calf stretch in Downward Dog – 30 sec per side

WOD:

4 Rounds for Total Time:

200M Run

-30-sec rest

400M Run

-1 Min Rest

800M Run

-2 Min Rest

Video courtesy of WOD Prep.

Well, the weather is getting better, sun is shining earlier, the skies are clear.  Time to get some running in!  Plus, with “Murph” coming up in less than 2 months, want some good prep work in!  Today we focus on the running aspect of “Murph” so if you want to wear a vest, feel free.  We are looking for a 2:1 work/rest ratio in this one.  Keep a good pace and use the rest time to get your heart rate back down and be ready for the next piece in the set!  Can you finish in under 35 Min?

Scaling Options:

Run -> 15/30/60 Cal Echo Bike, respectively -> 250/500/1000M Row (if no Echo Bike is available) (ELITE: Wear vest)

Cool Down:

Pigeon Pose – 1 Min per side

Couch Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

8 Box Step ups

8 Alt V-Ups

10 Hollow Rocks

5 Tuck Jumps

4 Box jumps

10 Spider-Man Lunge

10 Single-Leg RDL to kick

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kipping Knee Raise, Toe2Bar or 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, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Our Squat variation this cycle will make each leg fend for itself with the Foot elevated Split Squat.  To keep your balance, make sure the core stays engaged through the set. The good news:  You won’t have to constantly step onto the plate and off the plate, as you’ll do all the reps on one leg before moving to the other leg.  The bad news:  these are going to make the legs burn as you do multiple reps!

WOD:

10 Min AMRAP:

6 Box Jumps (24”/20”)

6 Toe2Bar

6 Box Jumps

12 Toe2Bars

6 Box Jumps

18 Toe2Bars

etc…

Add 6 Toe2Bars per round

3 Min break, then…

For Time:

Max unbroken Forearm plank

https://www.youtube.com/watch?v=gkjqW4bRwf4

Video courtesy of Breazeal Gymnastics.

We’ll finish off the week with an ascending Toe2Bar ladder in our 10 Min AMRAP, BUT, don’t forget, 3 min after the WOD, we get to get some core finisher work in!!!  The max plank will end up being more of a mind workout over a body workout.  Your core can go much longer than your brain thinks it can.  Turn off the thoughts of wanting to quit and STAY FOCUSED!!!!!

Scaling Options:

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

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

4X 30’ jog down & back

30’ high knees and back

30’ butt kickers and back

30’ bear crawl

30’ side bear crawl and back – see video below, courtesy of Movement Cures

10 Bow 2 Bends

10 Cherry pickers

WOD:

EMOM 25:

Min 1 – 8 Dual DB Burpee Deadlifts (50/35)

Min 2 – 10/7 Cal Row

Min 3 – 16 DB Alternating Gorilla Row

Min 4 – 200M Run

Min 5 – Rest

Videos courtesy of Train FTW and CrossFit Federal Hill, respectively.  Quick demos for the Burpee Deadlift and the Dual DB Gorilla Row.

Today’s EMOM is focusing on cueing in some muscles in our core and posterior chain we don’t always put a lot of focus on, but the more we train them, the stronger both our legs and back become. As for the cardio movements, looking to get your heart working!  Really push the 200M run as you are coming into a minute of rest.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE-70/50)

Run -> 9/6 Cal Echo Bike

Cool Down:

Roll out lats – 1 Min per side

15 Slow and controlled Back Roll to V-Sit

Warmup:

:30 Jump Rope

10 Cobra to Downward Dog

10 Calf Pedals in Down Dog

:45 Jump rope

10 KB deadlifts

5 Russian Swings

10 Plank Shoulder Taps

1:00 Jump rope

10 Kneeling Thoracic Rotation – see video below, courtesy of The Active Life

3 Wall Walks

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations,  press, push press, push jerk

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement for this cycle will be the Push Press.  Still reinforcing hip extension, but using a variation that will still really push the shoulders to get stronger.  Make sure to not re-bend the knees once you extend (read: Don’t turn this into a Push Jerk).  Best way to avoid the knee re-bend?  Squeeze your butt as you extend!

WOD:

12 Min AMRAP:

40 Double Unders

20 Am KB Swings (55/35)

10 Handstand Push ups

Video courtesy of CrossFit HQ.

Classic triplet work today going from a cardio movement, to a weightlifting movement, to a bodyweight movement.  Big thing to remember, with this being an AMRAP, don’t make it a sprint from the beginning.  Steady pace as you start, and then maybe floor it on the last minute or so.

Scaling Options:

Double Unders -> 80 Single Unders (ELITE: 80 Dubs per round)

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

HSPUs -> Pike push ups off box or floor* (ELITE – deficit HSPUs)

Video courtesy of Train FTW.

Cool Down:

Banded Bully Stretch – 2 min

Calf smash on KB – 2 min per side

Warmup:

200M Jog

10 kickers per leg

10 Squat2Stands

10 Iron Crosses

10 Scorpions

200M jog

10 Bow2Bends

10 Twisting Push ups

On rig:Complete 5 reps of: Scap Pull Ups, Beat Swings*, Kip Swings**, Strict Pull Ups or Ring Rows, Kipping Pull Ups or ring rows

For Beat Swings (video courtesy of Strict Strength)

For Kip Swings (video courtesy of Chalk Fitness)

Don;t see a difference, here is an example of two Beat Swings and one Kip Swing (video courtesy of CrossFit Thrive )

For Beat Swing, think arch position to hollow position, whereas the kip swing, we want to think push down HARD on the bar as we move away from the bar

WOD:

In 7 Min, complete:

800M Run

Max reps – Pull ups

Rest 3 Min.

*Repeat for total of 4 Rounds. change Max rep movements:

Round 2 – Max reps – Push Ups

Round 3 – Max reps – Ab-Mat Sit Ups

Round 4 – Max reps – Air Squats

Score each round separately

Today’s “Murph” prep gets us good work on our run times as well as working some good reps on the bodyweight movements on a bit of a time crunch.  Your goal in the max reps should not be total all-out sprint pace, but rather efficiency in the movements and minimal break time between reps.  Take some deep breaths during the breaks to make sure you are ready to go for the next round!

Scaling Options:

Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

Push ups -> off a bench

Sit Ups -> feet anchored

Air Squats -> to target

(ELITE: wear vest)

Cool Down:

Calf Stretch on rig – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

2X:

200M Run

8 DB Single-leg RDL per side

10 Squat2Stands

8 Single-DB Goblet Squat

3 Inchworm push ups

6 Single-DB Press per side

10 Huggers

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid-shin, press, push press, push 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 each set.

Sets start every 3 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our new Strength Cycle begins with a classic Clean Complex, the 3-position Clean.  We will do one clean from the floor, hold onto the bar, and do one Clean from Below the Knee, hold onto the bar, and finish with one Clean above the knee).  With each clean, you will become more and more dependent on your VIOLENT hip extension to make the bar move fast so you can get under it.  The stronger we make the hips here, the stronger they will be when we shoot for a new 1RM.  Also, at the end of each set, hit one Jerk.  It is up to you if you want to do Push Jerk or Split Jerk.

WOD:

3 Rounds for Time:

12 Dual DB Hang Power Cleans (50/35)

9 Dual DB Front Squats

6 Dual DB Push Press

*100M Dual DB Farmer walk after each round

Video courtesy of Train FTW.

No lie, your grip will get smoked today.  But, push yourself not to give into that fatigue and hold onto these DBs through the set.  IF you need to put the DBs down, try to do it before and right after the farmer walks.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE – 70/50)

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side