Warmup:

2X:

1:00 Row

10 Alt Plank Shoulder Taps

10 Pushup to Down Dog

10 Toe Taps in Down Dog

10 Squat2Stand

10 Thoracic High Fives

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

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 2@65%

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

From 10:00-15:00, do 1@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics. Second time hitting our 3-position Snatch complex this cycle.  Remember, each consecutive Snatch is meant to make you use more and more hip extension to get the weight moving. So you have enough time to pull yourself under the bar to the catch position.

WOD:

For Time:

15 Handstand Push Ups

25/19 Cal Row

35 Pull Ups

Video courtesy of CrossFit HQ.

The limiting factor on today is likely going to be the big number of Pull Ups in each round, right?  Just know going in, by the time you get to the pull ups, the body will be a bit fatigued.  That said, don’t look to muscle through the pull ups.  Rather, rely on good form and using shoulder engagement, hip extension and smooth cycling of reps to get through these.

Scaling Options:

HSPUs -> Pike push up off a box -> Pike push up off the floor -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)

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

Cool Down:

Kneeling Lat Stretch – 1 min per side

Wall Figure4 Stretch – 1 Min per side  

Warmup:

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Kickers per leg

10 Alt 1-Leg RDL to kick

10 MB front Squats

10 Alt DB deadlifts

10 MB Push press to target

10 Alt DB Deadlift+shrug

5 Wall Ball Shots

6 Alt DB Snatch

S/S/S:

EMOM for 15 Min:

Min 1 – 8 L-Arm DB Shoulder Press (Keep DB in R-Arm in OH locked out position)

Min 2 – 8 R-Arm DB Shoulder Press (Keep DB in L-Arm in OH locked out position)

Min 3 – 100′ Dual DB OH Carry

DB load – athlete’s choice

Video courtesy of Functional Bodybuilding.

We’ll hit a little bit of Overhead stability and strength work prior to our WOD.  In Minute one, start with both DBs locked out OH.  Keep the right arm locked out overhead as you perform 8 Shoulder presses with the left arm.  Once done put the DBs down and rest until the start of minute 2.  At the start of minute 2, both DBs go to locked out overhead.  This time, keep the left arm locked out as you perform 8 Shoulder Presses with the right arm. Once done, put the DBs down.  At the start of minute 3, get both DBs to the overhead locked position, then walk a total of 100 feet (suggest going down and back twice on a 25’ section of floor).  When you finish, put the DBs down.  You’ll do this a total of 5 times.  The goal is keeping the core and shoulders engaged throughout.

WOD:

2 Rounds for Time:

50 Alt DB Snatch (50/35)

50 Wall Balls (20/14)

18 Min cap

Video courtesy of OPEX Fitness.

Big, yet manageable chunks of reps will be your key to success today. Look to knock out a good amount of reps unbroken on these movements, but you should only need a couple of seconds of rest before jumping back into the movements.  Think maybe chunks of 10 or 20 reps every time.

Scaling Options:

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

MB weight -> 14/10 -> as needed (ELITE: RX weight and reps to 75)

Cool Down:

Couch Stretch – 2 Min per leg

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

200M Med Ball Run

10 Med Ball Deadlifts

10 Med Ball Front Squats

200M Med Ball Run

5 Med Ball Push Press

5 Wall Ball Shots

5 Cobra to Hip Snap

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

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

The best way to end the week, good ol’ Back Squats! Stay tight so your back does not round at the bottom.

WOD:

“Karen-Su”

For Time*:

150 Wall Balls (20/14)

*Every Minute on the Minute – 5 Burpees

WOD starts w/5 Burpees

18 Min cap

Video courtesy of CrossFit HQ.

We finish the week with a little mash-up of two benchmarks: “Karen” and “Kalsu”.  Make the burpees as efficient as possible and then piston through the wall balls for the remaining time each minute .

Scaling Options:

MB weight -> 14/10 -> as needed

Cool Down:

Wall Figure-Four Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

5 Broad Jumps

Side Lunge 30’ and back

5 Single-arm Ring Rows

5 Strict Toe2Bar

2 Rope Walks

Then…

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 Power Snatch

S/S/S:

10 Min Front Lever work

If brand new to this, try with a band first.

Video courtesy of CrossFit HQ.

A lot of times, when people start getting good at pull ups and dips, they think Muscle Ups can come easy.  While sometimes it is, sometimes you also need to learn how to feel the last and shoulders engage to be in the best position to pull you over the bar.  One great exercise that helps with that is Front Lever.  Give these a try for the first 10 minutes of class.

WOD:

20 Min AMRAP:

15 Hang Power Snatch (95/65)

2 Rope Climbs or 8 Strict Pull Ups

Video courtesy of WOD Prep.

In case it hasn’t been evident yet, the theme of this week is getting outside of our comfort zone.  Not only does that mean pushing through WODs that test our stamina or strength, but also hitting moves we don’t see a lot. That is one of the points of CrossFit, right?  Being ready for the unknown and unknowable. Today we take some time to get in some good Rope Climbs.  As human beings, we should be skilled in how to climb various objects.  Rope climbing is very functional. Get used to them! If no ropes are available, go to strict pull ups.

Scaling Options:

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

Rope climbs -> 2 Rope Walks (ELITE: Legless Rope Climbs)

Strict Pull Ups -> Supine Grip Ring Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell Forearm Smash – 1 Min per side

Warmup:

1:00 Jump Rope

10 Cobra to Down Dog

5 Cobra to Hip Snap

10 PVC Pass Thrus

10 PVC Around the Worlds

1:00 Jump Rope

10 PVC Overhead Squats

5 Burpee over PVC

Then…

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

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second session of Push Press for this cycle.  As we did before, make sure the legs stay locked out as you begin to press up.

WOD:

3 Rounds:

50 Double Unders

12 Overhead Squats (115/80)

21 Bar Facing Burpees

14 Min time cap

Video courtesy of MisFit Athletics.

Chances are, the “make or break” piece of the WOD will be the bar facing burpees.  You’re coming into them already taxed but you also want to finish with the best time, right?  Make the movements smooth rather than trying to sprint through.

Scaling Options:

Dubs -> 100 Single Under

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

Cool Down:

Calf Pedals in Down Dog – 20 per leg

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

200M Run

10 Bow2Bends

10 Alt Lunges

10 Toe Taps in Down Dog

200m Run

10 KB deadlifts

10 Goblet Lunges

WOD:

4 Rounds For Time:

800m Run

30 Russian KB Swings (70/55)

30’ Dual DB OH Walking Lunges (35/20)

Video courtesy of CrossFit HQ.

The real killer in today’s WOD will be the Dual DB OH Walking Lunge.  Mainly because your core will be taxed from the run and Russian Swings.  That said, brace the core throughout these lunges.

Scaling Options:

Run -> 1000M Row

(ELITE: wear vest for all of WOD)

KB Weight -> 55/35 -> as needed

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

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

2X through:

10 Alt Box Step Ups

5 Inchworm Push Ups

10 Hollow Rocks

:15 Hanging Knee Tuck

Then…

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 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/Hang/High Hang) + Jerk

With a running clock:

From 0:00-5:00, do 2@65%

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

From 10:00-15:00, do 1@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our new Clean Complex this cycle.  With us going from the floor, to a hang, to a high hang, make sure you don’t lose the grip on your bar. If needed, between lifts, hold the bar in your hip crease and re-grip the hands.

WOD:

30-24-18-12-6:

Box Jumps (24″/20″)

Toe2Bar

Deficit Push Ups (on top of 45# plates)

15 Min time cap

Video courtesy of Train FTW.

New wrinkle in today’s WOD – Deficit Push Ups.  The goal is to increase the range of motion just slightly as we want to improve strength through the whole range of motion without going too far and hurting ourselves.

Scaling Options:

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

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

Deficit Push-ups -> standard push ups -> Push-ups off bench

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side