Warmup:

3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

5 Med Ball Squats

3 Med Ball Push Press

2 Wall Ball Shots

Then…

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

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

3rd time hitting our Push Press for this cycle.  Remember to squeeze the butt as you extend as to not re-bend the knees.  With the reps dropping to 3 per set, aim to go heavier than the 3X5 week.

WOD:

12 Min AMRAP:

50 Double Unders

40 Ab-Mat Sit Ups

30 Wall Balls (20/14)

Goal = 3+ Rounds

Video courtesy of CrossFit HQ.

What we are looking for today is steady, smooth pace through your rope work and sit ups, and then try to string big chunks of wall balls in before putting the ball down.  Ideally, I would like to see unbroken on the wall balls, and that is what I challenge you to go for.  If you HAVE to break, try to get through the 30 in as few breaks as possible.

Scaling Options:

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

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Heel cord mash – 2 Min per side

Video courtesy of The Ready State

Saddle Pose on Med Ball – 2 Min

Warmup:

Grab pair of light DBs

8 Box Step Ups

5 Push-ups on DBs

5 DB Deadlifts

6 Box Jumps

5 Dual DB Hang Snatch

3 Devil Press

5 Box Jumps

Then…

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

5 Rounds*:

10 Box Jump Overs (24″/20″)

15 Devil’s Press (50/35)

20 Pull Ups

*Every 2 Min: 25 Air Squats (WOD begins w/25 Air Squats)

Video courtesy of CrossFit Federal Hill.

You may be asking yourself “Why take a pretty straight-forward WOD and throw 25 Air Squats in every 2 minutes to throw us off pace?”  Well, the answer is…because!  Just kidding.  The real reason is to help you start getting your Air Squat efficiency in when under fatigue.  Why is this important?  Well, in about 3 and a half weeks, you’re going to be hitting 300 Air Squats under some serious fatigue when you tackle “Murph”, so by making you hit a more doable set of 25 while under fatigue will work on reinforcing good form on those air squats so by the time we get to “Murph”, your body will be used to keeping good form even when at a point of fatigue.  So, grind through today’s movements, but every 2 minutes, make the set of 25 air squats your big focus!

Scaling Options:

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

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

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

10 Cal Bike

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

200M jog

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@65%

4@70%

3@75% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our 3-position Clean complex.  The %s stay the same, but the reps increase, so you get an additional minute per set.  Keep the form on point, and don’t forget the Jerk at the end of each set!

WOD:

36-30-24-18:

Echo Bike (Cals)

200M Run after every round of Bike

Time Cap: 15 Min

Video courtesy of William Crish. Today is meant to be a bit of a sprint, but with a time cap that takes into consideration what the Echo Bike may do to your legs and lungs.  As strange as it sounds, use the 200M run as a recovery before going all-out on the Echo bike on the next round!

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side