Warmup:

2X:

200M jog

10 Iron Cross

8 DB deadlifts per side

8 DB high pulls per side

8 DB Push Press per side

10 Down Dog Alt Toe Touch – see video below, courtesy of The Active Life

Then…

Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Snatch, OHS, High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

3 Position Snatch (Floor/Hang/High Hang)

With a running clock:

From 0:00-5:00, do 3@65%

From 5:00-10:00, do 2@70%

From 10:00-15:00, do 2@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  %s stay the same, but volume (number of reps) goes up.  Continue to use that hip extension to get the bar moving fast upwards and then drop FAST under it.

WOD:

3 Rounds For Time:

400M Run

21 L-Arm DB Snatch

21 R-Arm DB Snatch

DB weight – 50/35

Video courtesy of Functional Bodybuilding.

Coming off the run, your heart rate will likely be a little spiked.  Take a deep breath or two before picking up your DB before knocking out all 21 Snatches on one arm before doing the same on the other arm.

Scaling Options:

Run -> 500M Row

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

Cool Down:

Single Leg Forward Fold – 1 min per side

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

200M Jog

10 Spider-Man Lunge w/twist

10 Bow2 Bends

10 Scorpions

10 Laying Thoracic Rotations

10 Kneeling Lat Stretch

:30 Wall Sit

200M jog

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

S/S/S:

EMOM for 12 Min:

Min 1 – :30 Dead hang on rig

Min 2 – :30 Plank (top of Push Up)

Min 3 – :30 Bottom of Air Squat hold

Video courtesy of OPEX Fitness.

With our WOD focusing on proficiency in movements we’ll see in “Murph”, we want to take our first 12 minutes and focus on keeping core stability in these movements.  With these static holds, keep the core tight, and maintain normal breathing.

WOD:

“Tabata Muph-ish”

200 Reps for Time:

:20 of Pull Ups

:10 of Rest

:20 of Push Ups

:10 of Rest

:20 Air Squats

:10 of Rest

Score = When you finish 200 total reps

Time cap – 20 Min

Video courtesy of WOD Prep.

In this workout, the goal is to do as many reps as you can in the 20 second window. Consider focusing your effort on the movement you feel most confident in, and setting goals a little bit past your comfort zone on the other two movements. For example, completing 12 air squats in 20 seconds, then pushing yourself to complete 3 kipping pull-ups or 5 RX push-ups.

Scaling Options:

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

Push Ups -> off bench

Air Squats -> to depth

(ELITE: Do in Vest)

Cool Down:

Scorpion Stretch –1 Min per side

Lat Stretch on Rig – 1 Min per side

Warmup:

200M jog

10 Spider-Man Lunge w/twist

10 Bow to Bends

10 Scorpion

10 Iron Cross

5 Vertical Jumps

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

Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom

Prior to WOD, second Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, Hang Power Clean, Power Clean from mid-shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our third trip to Back Squats this cycle.  We drop the reps to 3 but go back up to 5 sets.  Your goal – go heavier this time than you did in the 3X5 week.

WOD:

CrossFit Quarterfinal WOD 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

   Rest 1 minute

10 clean and jerks, weight 2

   Rest 1 minute

10 clean and jerks, weight 3

   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

Females- 85, 125, 155, 165 lb

Males 135, 185, 225, 245 lb

Video courtesy of The CrossFit Games.

We finish up our week-long tribute to the Quarterfinals with WOD 4, an all-Barbell WOD!!!  This Clean& Jerk ladder is a lot of fun and really helps you find your stride with barbell cycling if done right.  And don’t fret, if the RX numbers are not  in your ability yet, scale to % of your current 1RM.  Remember, we scale to improve some down the road, we’ll be at the RX level.

Scaling Options:

Bar weight -> 60%/70%/80%/90% of C&J 1RM -> as needed, but make 3 weight jumps throughout workout

Cool Down:

Wall Figure-Four Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Side Lunge 30’ and back

10 Push-Up to Down Dog

10 Shoulder Taps in Down Dog

2 Wall Walks

:30 Handstand Hold

2 Rope Walks

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

S/S/S:

10 Min Rope Climb and Handstand Push up practice

Videos courtesy of CrossFit HQ, MisFit Athletics, and WOD Prep, respectively.

Prior to today’s WOD, take about 10 Min going over rope climbing and Handstand Push Up techniques.

WOD:

CrossFit Quarterfinal WOD 3

For Time:

3 Rounds:

   10 Handstand Push-Ups

   20 Toe2Bars

2 Rounds:

  10 Strict Handstand Push-Ups

   5 Rope Climbs,15 feet

1 Round:

   10 Chest-to-Wall Handstand Push-Ups

   20 Muscle-Ups

Time cap: 15 minutes

Video courtesy of The CrossFit Games.

WOD 3 of the 2024 CrossFit Individual and Age Group Quarterfinals finds us really testing our grip and our core with combos of Handstand Push Up variations and core engagement and pulling.  If scaling the HSPUs, just try to use different levels of scaling as you go through the WOD.  Maybe Pike Push Ups from the Floor in the first part, and then scale strict HSPUs for Pike Push Ups off a box, etc…

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike Push-ups off ground

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

Rope climbs -> 2 Rope Walks

Muscle Ups -> burpee to pull up

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell Forearm Smash – 1 Min per side

Warmup:

400M jog

10 Push-Up w/twist

20 Shoulder taps in plank

10 Hollow Rocks

10 Alt reverse lunge

1:00 Ski Erg

1:00 Jump Rope

Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front, Push Press

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third run at Push Pres for this cycle.  With the reps dropping to 3 per round, aim to go even heavier than you did on the 3X5 week.

WOD:

16 Min EMOM:

Min 1 – 30-50 Double Unders

Min 2 – 10 Dual DB Bench Press

Min 3 – 20 Ab-Mat Sit Ups

Min 4 – 8/6 Cal Ski Erg

DB weight = athlete’s choice. Goal – unbroken on the Bench Press.

Video courtesy of Functional Bodybuilding.

Today we take a small break from the running of the Quarterfinal WODs to give us a little EMOM to reset our motors and flush out our system.  Goal should be to finish each minute’s work in about 45 seconds or less.

Scaling Options:

Dubs -> 75 Single Unders

Ab mat sit ups -> feet anchored

Cool Down:

Calf Pedals in Down Dog – 20 per leg

Doorway Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

8 Lateral box step overs

5 Med Ball Squats

5 Med Ball Push Press

6 Lateral Box Jump Overs

WOD:

CrossFit Quarterfinal WOD 2

3 Rounds for Time:

50 Wall Balls (20/14)

50 Lateral Burpee Box Jump-Overs (24″/20″)

Time cap: 20 minutes

Video courtesy of The CrossFit Games.

Quarterfinal WODs continue with our take on WOD # 2.  Don’t let the Wall Balls fool you, this WOD is a burpee WOD for sure.  That said, try to be as fluid as possible with each rep.  Don’t try to sprint through the burpee box jump overs, rather try to always be moving until you finish the 50 in each round.  And, although it calls for later burpee box jump overs, you can face the box both in the burpee and the jump over.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed or do step overs

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side

Warmup:

3X:

1:00 Row

10 Alt Box Step Ups

10 PVC Pass Thrus

5 Behind-the-Neck PVC Push Jerk

10 Squat2Stands

Then…

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

Prior to WOD, Barbell Warmup # 2 – With an empty bar and in Snatch Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid-shin

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

With a running clock:

From 0:00-5:00, do 3@65%

From 5:00-10:00, do 2@70%

From 10:00-15:00, do 2@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Clean Complex this cycle. %s stay the same but volume goes up.  The goal is still to finish each set within each set’s time limit.

WOD:

CrossFit Quarterfinal WOD 1

4 Rounds for Max Reps of:

1 minute of Snatches (135/85)

1 minute of Rowing for Cals

1 minute of DB box step-ups (50/35) (20″ box for both)

1 minute of rest

Video courtesy of The CrossFit Games.

In honor of the Individual and Age Group Quarterfinals finishing up today, we’re going to take a trip through the WODs this week.  We start with WOD 1.  Think of attacking this one in “Fight-Gone -Bad” style, as there are no breaks between movements.  That said, make sure by about 10 seconds before the end of a given minute of work, you are ready to transition to the next movement.

Scaling Options:

Bar weight -> 115/75, 95/65 -> as needed

Box Height -> 20/16 -> as needed

DB weight -> 35/20 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side 

Warmup:

Bear Crawl 30’

Rev. Bear Crawl 30’

10 Thread the Needle

5 Cobra to Down Dog

5 Cobra to Hip Snap

2 Wall Walks

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

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

S/S/S:

3 Rounds:

:30 Tuck Hang

:30 Hollow Hold

:30 Plank Hold

:30 Handstand Hold

Time Cap: 12 Min

Video courtesy of OPEX Fitness.

Prior to today’s WOD, want to take some time to activate our core.  The :30 holds are meant to be unbroken, but if you have to break, stop your count while resting, then pick it back up when you go again.  Rest as needed between movements, but aim to finish under the 12 minutes.

WOD:

4 Rounds:

5 Wall Walks

10 Burpee Box Get Overs (48”/40”)

20 Toe2Bar

Time Cap: 20 Min

Video courtesy of 360 Athletes.

Let’s finish off the week with a little fun! For the Burpee Box get Overs, the easiest way to get the 48” or 40” height is to stack two plyo boxes on top of one another and use a band to keep them together.  If there are none in the gym to use, switch this to higher-than-normal burpee box jump overs.

Scaling Options:

Wall Walks -> Wall Walk to 20’ from wall -> 8 Alt Plank Shoulder taps

Box height -> 30/24

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min

Warmup:

200M run

10 Iron Cross

10 Scorpion

10 Squat2Stands

10 Thoracic High fives

10 Barbell Good Mornings

10 Slow RDLs

5 Hang Power Cleans

5 Push Jerks

Warmup on Banded Deadlifts

S/S/S:

Banded Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting Band Deadlifts this cycle.  With our reps going to 3X5 and the goal being heavier per set than our 5X5 week, I would suggest using the same band resistance you did the last time.

WOD:

5 Rounds:

200M Run

6 Power Clean & Jerks @ 75% of 1RM

 (check your 20Mar 1RM)

Video courtesy of MisFit Athletics.

Aim to make your Clean & Jerks either Touch-and-Go, or quick singles.

Scaling Options:

Run -> 250M Row

Bar weight -> 60% of 1RM (ELITE: 85% of 1RM)

Cool Down:

Iron Cross – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Roll out Low Back and Glutes

Warmup:

2X:

:30 jump Rope

8 Alt Box step ups

25’ L-arm KB suitcase carry

25’ R-arm KB suitcase carry

:30 Echo Bike

:30 Calf Stretch on Down Dog

WOD:

EMOM 40:

Min 1 – 30 Double Unders

Min 2 – 100′ Dual KB Farmer Walk (55/35)

Min 3 – 8 Box Jump Overs (24″/20″)

Min 4 – 12/9 Cal Echo Bike

Min 5 – Rest

Score = Total completed rounds (top possible score = 32)

Video courtesy of ShapeFit.

Looking for steady state movement throughout the 32 minutes of actual work in the WOD.  Make sure your posture in the Farmer Walk stays good, even as you start getting tired.  Don’t let fatigue cause you to round the shoulders and upper back forward during these.  Keep the core tight, shoulders back, and eyes forward (body follows the eyes, if you look down, you’ll lean down) as you move through.

Scaling Options:

Dubs -> 60 Single Unders

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

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

Cool Down:

Calf Stretch on Rig – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side