Warmup:

1:00 Ski Erg

10 Bow2Bends

10 Alt Toe Touch

5 Back Roll to V-Sit

1:00 Ski Erg

10 Scorpions

10 Thread the Needle

8 Twisting Push Ups

10 Over & Backs

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

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Push Press before we retest our 5X%.  Today, the goal is a heavy set of 5, followed by a heavier set of 4, then a heavier set of 3, followed by a heavier double, and finishing with a heavy single for the day.  If that heavy single is a new 1RM, cool!  If not, make it as heavy as you can safely do it for today.

WOD:

36-24-12:

Ski Erg (Cals)

Hand Release Push Ups

Russian KB Swings (70/55)

Time Cap: 15 Min

Video courtesy of Train FTW.  Quick demo on Hand-Release Push Ups.

Bracing your core will make or break this WOD today.  Bracing in the Ski Erg will allow you to pull down harder on the movement, getting through the Cals faster.  Bracing on the Hand-release Push ups will keep your body in a straight line and save undue strain on the back.  Finally, a braced core in the KB Swings will also keep your back safe with the heavier load and make the movement more efficient.

Scaling Options:

Hand Rel Push Ups -> Push-ups off box (ELITE: Handstand Push Ups)

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

Cool Down:

Banded Bully stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

10 Plank Shoulder Taps

10 Hollow Rocks

8 Alt V-Ups

1 Wall Walk w/:20 Handstand Hold

Then…

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

4 Rounds For Time:

75 Double Unders

30 Toe2Bar

10 Wall Walks

Time Cap: 30 Min

Video courtesy of WOD Prep.  Some good tips to up your Wall Walk game.

Today could turn into a shoulder burner if you focus more on muscling through the first two movements instead of making the movements smooth.  What I mean is, on the dubs, relax the shoulders and keep the spin of the rope in your wrists.  Also, find a rhythm on the jumps rather than trying to go as fast as possible.  Steady rhythm will mean more unbroken dubs, = being done faster.  On the Toe2Bar, utilize your kip and push back from the bar as you lift your feet up.  Make these smooth as well.  This way, your shoulders still have some juice when you get to the wall walks.

Scaling Options:

Double Unders -> 150 Single Unders (ELITE: 100 Dubs)

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

Wall Walks -> Pike Wall Walk off box -> 4 Plank Shoulder taps per 1 Wall Walk

Cool Down:

Cobra Pose – 2 Min

Calf Stretch on rig – 2 Min per side

Warmup:

8 Box Step ups

Spider-Man Lunge 30’

Heel2Toe 30’

8 Box step overs

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

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)

4@70%

4@75%

3@80% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our 3-position Clean complex before our Oly re-test.  The %s go up, but the reps stay the same, so time per set stays at 5.  This will allow you enough time to recover prior to the next set.  By now, the form should be well dialed-in, so make these reps as clean as possible!

WOD:

12 Min AMRAP:

10 Dual DB (35/25) Box Step Overs (24”/20”)

25′ Dual DB Front Rack Walking Lunge (35/25)

10 Devil’s Press (35/25)

25′ Dual DB Walking Lunge (35/25)

Goal = 3+ Rounds

Video courtesy of Training Culture.  Quick demo of the most efficient way to tackle the Box Step Overs.

When coming up with this one, the thought in my head was “death by dumbbells” …but in a good way 😊 .  Best way to set this one up is mark off a 25’ section. Have you box at one end of that section. Start there with your dual DB step overs.  Once done, begin your front rack lunges to the end of the 25’, then use that end spot as where you will do your Devil’s Press.  Once you finish, lunge back to your box.  Look to keep the pace steady throughout.  Aim for a sub-4 minute per round.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box -> 20/16 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring stretch – 1 Min per side

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 row

:30 Ski erg

10 Iron Cross

10 Huggers

10 Over & Backs

WOD:

In 7 Min, Complete:

400M Run

300/250M Row

250/200M Ski Erg

Repeat for total of 5 rounds.

Score = slowest round

Video courtesy of Dark Horse Rowing.

Cardio Friday!!!  So, lots of work to get done per round, but if you stay efficient in the movement, you’ll make it under the 7 minutes every round and get some rest between rounds.  Run should be roughly a 2 min pace for the 400M, then keep your 2 min for a 500M row pace to get through the 300/250M row, and this should give you some extra time to get through the Ski Erg.

Scaling Options:

Run -> 28/20 Cal Echo Bike (ELITE: Wear Vest, for run only)

Cool Down:

Heel cord mash on barbell – 2 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Box Step ups

10 Plank Shoulder taps

6 Box jumps (ez-pace)

10 KB deadlifts

8 Box jumps (WOD pace)

10 Bow to bends

6 Russian KB Swings

10 Iron Crosses

8 Back roll to V-Sit

3 Wall Walks

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

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts this cycle.  With the rep count dropping to 3 per set, aim to go heavier per set than the 3X5 week!

WOD:

Tabata Triplet

8 Rounds of :20 work, :10 Rest for:

Box Jumps (24”/20”)

Russian KB Swings (55/35)

Handstand Push Ups

*Do all 8 rounds of one movement before moving on to the next

Score = lowest round of each movement

Video courtesy of Train FTW.

20 seconds doesn’t sound like a lot of time, but trust me, if you keep a good pace, by round 3 it will feel like an eternity!  Keep a consistent pace in the movement during the 20-second bursts.  Fight the urge to take the foot off the gas for one round when it gets tough.  Again, your score is the slowest round in each movement.

Scaling Options:

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

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

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Videos courtesy of The Active Life, and Train FTW, respectively.

Warmup:

3 Rounds:

:30 Jump Rope

5 Inchworm push ups

10 Spider-Man Lunge

10 Calf pedals in down dog

Then…

Barbell warmup: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press

WOD:

25 Min AMRAP:

60 Double Unders

30 Walking Lunges

15 Push Press (95/65)

Goal = 5+ Rounds

Video courtesy of CrossFit HQ.

When it comes to the dubs, today, “Smooth is Fast”.  Keeping a steady rhythm will get you through these better than trying to sprint through the set.  Will also allow you to hit the lunges without the legs locking up.  Speaking of lunges, biggest thing to remember is to NOT let the knee slam in the ground.  Have it just “kiss” the ground. Lastly, squeeze the butt when extending on the Push Press so you don’t accidentally turn them into Push Jerks.

Scaling Options:

Dubs -> 120 Single Unders (ELITE:100 Dubs per round)

Walking Lunge -> Air Squat + 2 Steps (ELITE:25/15# plate carry in lunge)

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

Cool Down:

Couch Stretch – 1 Min per side

Downward Dog – 1 Min

Warmup:

200M jog

5 Single Arm DB deadlift

5 Single arm DB high pull

5 Single arm DB Push Press

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind the Neck (BTN) Push Press

5 PVC OHS

5 PVC Drop Snatches

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)

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  The %s stay the same, but reps increase, so time per set will move up to 5 min.  With each rep, the hope is you feel more and more comfortable dropping under the bar as soon as you heave it up overhead.

WOD:

10-8-6-4-3-2-1*:

Devil’s Press (50/35)

*200M Run after every round

Time Cap: 15 Min

Pic courtesy of CrossFit St.Hubert.

Try to cycle through the Devil’s Press as quick as possible and then keep a fast, yet steady pace on the 200M runs

Scaling Options:

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

Run -> 250M Row (ELITE: 400M Run, push Time cap to 20 Min)

Cool Down:

Calf Stretch on rig – 1Min per side

Banded OH stretch – 1 Min per side

Warmup:

3 Rounds:

200M jog

6 twisting push ups

6 Sit Ups

6 jumping squats

6 Kip Swings

Then…

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

WOD:

“Barbara”

5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*3 minutes Rest between Rounds

Compare to 20220425

Video courtesy of CrossFit HQ.

Our ”Murph” prep continues with a Benchmark WOD, “Barbara”.  The goal is to get through a movement as close to unbroken as you can.  If you have to break up reps, best idea is to do a “descending/cascading” rep scheme so the volume decreases as you go through (ex: during the set of 30 push ups, you do 12, take a quick break, do 8, take a quick break, do 6, take a quick break, then finish he last 4). Aim to finish the whole thing in 45 min or less.  If you need to scale the reps to do this, scale accordingly.

Scaling Options:

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

Push Ups -> off a bench

Sit Ups -> Feet Anchored

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Doorway Stretch – 2 min per side

Cobra to Downward Dog x 20

Warmup:

200M Jog

10 Iron Cross

5 Back Roll to V-sit

8 Twisting Push Ups

10 Alternating V-Ups

10 Side lying thoracic rotations

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

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

Pic courtesy of RedBubble.  Happy Cinco De Mayo!!!

WOD:

“Guadalupe”

AMRAP in 3 min:

3 Power Cleans (135/95)

6 Push-Ups

9 Knees-to-Elbows

1 minute Rest

Repeat 5 times total

Video courtesy of ShapeFit.  Quick demo on Knee2Elbow.

Today’s Holiday WOD is brought to you by the good folks at CrossFit Upper Keys in Tavernier, Fl.  They created this WOD in 2009 in honor of Cinco De Mayo.  Set an interval timer for five 3-minute rounds with a 1-minute rest between each. In the first 3-minute cycle, complete as many rounds and repetitions as possible of the 3 Power Cleans, 6 Push-Ups, and 9 Knees-to-Elbows. Then, rest 1 minute. For the next 3-minute cycle, pick up where you left off on the first cycle. Repeat for 5 total cycles.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Push ups -> To box (ELITE: Ring Push Ups)

Knee2Elbow -> Kipping Knee Raise

Cool Down:

Doorway Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

3 Rounds:

1:00 Row (increase speed each round)

8 Spider-Man Lunge w/twist

5 Cobra to hip snap

2 Broad Jumps

then…

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

5X3 (per leg)

Increase weight ea set

Video courtesy of T-Nation.

Third go at our foot-elevated split squats.  Reps drop to 3 per leg per set, so aim to go heavier than the 3X5 week.  Big thing to remember, keep you torso as upright as possible.  Some folks have a tendency to lean forward when performing lunges like these.  To save your back, don’t let that happen.

WOD:

3 Rounds:

10/8 Cal Row

50′ Walking Lunges

10/8 Cal Row

50′ Burpee Broad Jumps

Time Cap: 16 Min

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the Walking Lunge and Burpee Broad Jump.

Looking for a good pace on the row, and then smooth movements through the lunge and burpee broad jumps.  With the burpee broad jumps, aim for that soft landing, and dropping back down for the next burpee (don’t shuffle the feet to move further down the path).  Suggest setting up a 25’ section to go down and back.

Scaling Options:

Walking Lunge -> Air Squat + 2 steps

Burpee Broad Jump -> Burpee + 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side