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

2 Wall Walks

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@70%

4@75%

3@80%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Last time hitting our current Clean Complex for this cycle before we re-test our Oly Total.  %s go up, so stay tight!  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:

27-18-15-12:

Ground-2-Overhead (95/65)

Handstand Push Ups

*Every 2 Min, complete 2 Wall Walks

**WOD begins w/2 Wall Walks

Video courtesy of CrossFit HQ.

For Ground2Overhead, up to you how that happens.  You can Muscle Snatch it, Power Snatch it, Power Clean & Jerk it, whatever works for you.  Make sure you get those Wall Walks in and don’t let the back arch during them.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

HSPUs -> Pike Push up off box -> pike Push up off floor -> high-kneel Dual DB press (ELITE: Deficit HSPUs)

Wall Walks -> 10 plank shoulder taps

Cool Down:

Banded Bully stretch – 1 Min per side

Tricep Mash on barbell – 1 Min per side

Video courtesy of Ruck Fitness

Warmup:

3 rounds:

:30 Echo Bike

5 pushup to downward dog

5 Air Squats

5 Hollow Rocks

5 Beat Swings

5 Kipping Knee Raise

Then…

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

S/S/S:

10 Min Turkish Get Up Practice

Video courtesy of CrossFit HQ.

We start Wednesday off with a little odd-object lifting. Take the 10 minutes to get comfortable in each position of the get-up.

WOD:

2 Rounds:

50/37 Cal Echo Bike

4 Alternating KB Turkish Get Ups (35/25)

30 Wall Balls (20/14)

20 Toe2Bars

Lots of work in this WOD, so keep a steady pace on the bike so your legs can function in the Turkish Get Ups and beyond.

Scaling Options:

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

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 1 Min

Warmup:

1:00 row (EZ pace)

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 KB deadlifts

10 KB Sumo Deadlifts

:30 row sprint

5 KB Sumo Deadlift High pulls

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

S/S/S:

Snatch Grip Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting our Snatch-grip Deadlifts this cycle before we re-test our 5X%.  This week we look to push the muscular endurance a little more with higher rep sets.  Keep that core tight!

WOD:

15 Min EMOM:

Min 1 – 14/10 Cal Row

Min 2 – 12 KB Sumo Deadlift High Pull (70/55)

Min 3 – 14/10 Cal Row

Min 4 – 15 Am KB Swings (55/35)

Min 5 – 14/10 Cal Row

Video courtesy of Train FTW.

Don’t be fooled!  While this is an EMOM, this will turn into mainly a rowing WOD.  That said, don’t let your form on Sumo Deadlift High Pulls and American KB Swings go south just because you’re tired!

Scaling Options:

SDHP KB -> 55/35 -> as needed (ELITE: 95/65 barbell)

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

Row -> reduce Cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Weighted Straddle Stretch – 1 Min

Video courtesy of Power Monkey Fitness