Warmup:

8 Box Step Ups

8 Pushup2Downward Dog

10 Thread the Needle

10 Spider-Man Lunge w/twist

8 Box Step overs

8 Single-arm ring rows

6 box jump overs

10 Squat2Stands

10 Scorpions

10 Scap pull ups

WOD:

20 Min AMRAP:

5 Strict Pull Ups

15 Decline Push Ups*

25 Box Jump Overs (24″/20″)

*Decline Push ups = Feet on top of bench, hands on floor

Video courtesy of Shawn Adair.

Start the week off right with some good bodyweight work!  Looking to keep the body stable in the first two movements, and then increase the speed a bit on the box jump overs.  As you see in the video, keep the core tight and don’t over-arch the back in the decline push ups.

Scaling Options:

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

Decline Push ups -> normal push ups -> push ups off bench (ELITE: Strict HSPUs)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

3X:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Paused Back Squat prior to our 5X5 re-test. Just like with Strict Press earlier in the week, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

100 Dual KB Front Rack Walking Lunges (55/35) *

*Every Minute on the Minute – 5 Dual KB Thrusters

  **WOD begins w/5 Thrusters

Time Cap: 14 Min

Videos courtesy of Functional Bodybuilding.  Quick demos of the Dual KB Walking Lunge and Thrusters.

I’m hoping you didn’t have any big weekend plans that involved being able to walk a lot.  After today, the legs may not be up for that 😊 But seriously, this one is going to tax those legs.  Take not that as you get fatigued, do NOT let your knees slam in the ground during the lunge.  Still want those knees to kiss the ground lightly as you lunge.  On the Thrusters, make sure to get full depth on the squat and full extension at the top of the press out.

Scaling Options:

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

Cool Down:

Couch stretch – 2 min per side

Leg Bleeds – 2 Min

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

For Time:

400M Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400M Run

15 Pull-Ups

30 Push-Ups

45 Air Squats

400M Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400M Run

Video courtesy of CrossFit HQ.

We are about 2 months removed from doing “Murph”, so it is the perfect time to take half of that work load and use it for a WOD.  With the way we broke things up, the goal is working on big sets of unbroken reps on each movement as you chip away at the work.

Scaling Options:

Run -> 500M Row

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

Push Ups -> off a bench

Air Squats -> to a target

(ELITE: Wear a vest)

Video courtesy of Train FTW.  Quick demo of Toenail Pull ups

Cool Down:

Tabata Roll out – roll out every body part for 20 seconds.  10 second break between body parts

Warmup:

2 Rounds:

1:00 jump rope

8 Cobra2Downward Dog

10 Hollow Rocks

10 Spider-Man lunge w/twist

8 Back Roll to V-sit

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Final time hitting our Strict Press prior to our 5X5 re-test.  Today, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

35 Shoulder to Overhead (115/80)

15 Plate Sit Up w/press (25/15)

75 Double Unders

25 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders

15 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders                            

Time cap: 15 Min

Video courtesy of Sasquatch Strength.  Quick demo on the Plate Sit-up to Press.

For the Shoulder2Overhead, use whichever movement (strict press, push press, push jerk) that will allow you to finish as quickly as possible. Be ready for the shoulders to continue to get some work in the plate sit up to press.  The hope is all the shoulder work in the first two movements will force you to relax your shoulders during the jump rope work.

Scaling Options:

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

Plate weight -> 15/10 -> as needed

Dubs -> 150 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos

Warmup:

2X through:

1:00 Row

Side lunge 30’ and back

Inchworm 30’

1:00 Echo

Bear crawl 30’

Reverse Bear Crawl 30’

:30 Ski Erg

WOD:

4 Rounds for Cals:

2:00 – Max Cals Ski Erg

:30 rest

2:00 – Max Cals Row

:30 rest

2:00 – Max Cals Echo Bike

2:00 Rest

Score = Total Cals

Video courtesy of Misfit Athletics.

Looking to push your cardio endurance up a bit today.  While we’re looking at 2-minute chunks of work, the goal should be equal output throughout the first 1:30 and then an all-out sprint for the last :30.  Re you up to the task?

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

200M run w/med ball

Bear crawl w/med ball 30’

Reverse Bear Crawl w/med ball 30’

8 Wall ball shots

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, 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, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

4@70%

4@75%

3@80%

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of Train FTW.

Last time hitting our Snatch Complex for this cycle.  We’re looking at re-testing our Snatch 1RM on 16 Aug, so we’ll still get some more practice in prior to that, but today we want to up our % and make these sets challenging.

WOD:

12 Min AMRAP:

21 Wall Balls (20/14)

12 Toes 2 Bar

9 Power Snatches (115/80)

Video courtesy of Misfit Athletics.

As I’ve said numerous times, key to any AMRAP is consistency in movement and not burning yourself out too fast. This will apply to today’s WOD for sure.  With the rep range on these movements, I’m not looking to sprint through anything, but rather do a long (possibly unbroken) set on each movement.  With the Wallballs, keep the feet planted on the ground and use leg drive to move the ball up rather than resorting to jumping at the end of the movement.  On the T2Bs, stay smooth on the movement as you push away from the pull up bar in your kip. Lastly, on the Power Snatches, on the way back down, make contact with the hip and then ride the bar down the leg.  This will allow you to keep a flat back and not round.

Scaling Options:

MB weight -> 14/10 -> as needed

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

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

Cool Down:

Cobra Pose – 1 Min

Scorpion Stretch – 1 Min per side

Warmup:

8 box step ups

10 Alt Toe Touch

10 Push Up to Toe Touch – see video below, courtesy of LQuinn Training

6 Box jumps to step downs

10 Alternating V-Ups

10 Kneeling lat stretch

6 Box Jump Overs

On Rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups, kipping or butterfly pull ups

S/S/S:

Every 2 Min for 10 Min:

4-12 Strict Pull Ups

Video courtesy of WOD Prep.

Take the first 10 minutes of today to work some bodyweight strength.  Remember, in the strict pull up, always get into a scap pull up first so the shoulders and lats are engaged.

WOD:

Every 4 Min for 20 Min, complete:

25 Ab-mat Sit Ups

20 Box Jump Overs (24″/20″)

15 Pull Ups

Score = Slowest Round

Video courtesy of CrossFit Inguz.

A lot of times you’ll hear me say to find a good pace and not go all out.  Well, today, I’m telling you aim for an all-out sprint every time!  The rep scheme should allow if not unbroken reps, at least big chunks before taking a breather.  The faster you go, the quicker you get to your rest.

Scaling Options:

Strict Pull Ups -> same scales as pull ups below (ELITE: strict Chest2Bar)

Ab-mat sit ups -> feet anchored (ELITE: GHDs)

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

Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Prayer Stretch on box – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Warmup:

200M run

30’ side lunge and back

30’ inchworm

30’ duck walk

30’ crab walk

10 PVC pas throughs

10 PVC around the worlds

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, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Third time hitting our current Clean Complex for this cycle.  %s stay thew same as last time, but reps go up, so you get an extra minute per set.  Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders.  And finish each set with one good Push Jerk or Split Jerk!

WOD:

2 Rounds for Time:

800M Run

20 Overhead Squats @ 55@ of 1RM

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.

This WOD could not be anymore straightforward.  Go run, come in and knock off a big set of Overhead Squats.  Rinse and repeat.  That said, steady pace on the run so you have the juice to stay stable in the OHS.

Scaling Options:

Run -> 1000M row

Bar weight -> 45% of OHS 1RM (ELITE: 165/115)

Cool Down:

Banded OH stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

3 rounds:

:30 jump rope

5 cobra to  downward dog

5 cobra to hip snap

8 light KB deadlifts

8 KB Russian Swings

5 vertical jumps

Then…

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

WOD:

For Time:

20-1 (20-19-18-etc…)* of…

American KB Swings (55/35)

*After Even Rounds, do 10 Burpee to 6″ target above reach

*After Odd Rounds, do 30 Double Unders

Video courtesy of Train FTW.

On paper, this one doesn’t look too bad, but don’t be fooled!  There are a lot of reps in this one.  Try to find a steady pace per movement that you can maintain.  As you get towards the last few rounds, then look to pick up the speed.

Scaling Options:

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

Dubs -> 2X Single Unders (ELITE: 50 dubs)

Cool Down:

Roll out T-spine – 2 Min

Calf Stretch on Rig – 1 Min per side

Warmup:

1:00 row (EZ pace

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 Scap Pull Ups

10 beat swings

:30 row sprint

5 kipping knee raises

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Third time hitting our Snatch-grip Deadlifts this cycle.  With the reps dropping to 3 per set, aim to go even heavier than the 3X5 week!

WOD:

14 Min AMRAP:

12/9 Cal Row

10 Toe2Bar

14/11 Cal Row

10 Toe2Bar

16/13 Cal Row

10 Toe2Bar

…etc

(add 2 cals to row every round)

Video courtesy of Breazeal Gymnastics.

Today we’ll hit a little ascending ladder on our rower with consistent sets of 10 Toe2Bars between rounds.  Good steady pace on the row and smooth sets on the Toe2Bars will let you get quite a few rounds in today!

Scaling Options:

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side