Warmup:

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

10 KB Deadlifts

5 Russian Swings

50’ Dual KB OH walk

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

WOD:

“Gone Grip/Jelly Legs”

5 Rounds for Time:

25 Russian KB Swings (70/55)

50 Goblet Squats (70/55)

25 Russian KB Swings (70/55)

50′ Dual KB OH Walking Lunge (35/25)

Videos courtesy of CrossFit HQ, Functional Bodybuilding, and Train FTW, respectively.

The name of today’s WOD pretty accurately describes how you’ll feel at the end of it.  In between movements shake out the hands to keep your grip good.  And shake out the legs after the Goblet Squats and Walking Lunge.

Scaling Options:

KB (for Russian Swings and Goblet Sq) ->55/35 -> as needed (ELITE: dual KB)

KB for Dual OH Lunge -> 25/15 -> as needed (ELITE: 55/35)

Cool Down:

Couch Stretch – 2 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

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 barbell, perform 5 reps of: Good mornings, RDLs, Deadlifts.  Put strap around barbell and do 3X5 of Banded barbell with light weight, increase each set.  Work up to working weight.

S/S/S:

Banded Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting Banded Deadlifts prior to our 5X5 re-test.  Like we did with Push Press and Back Squat last week, our goal today is to hit a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then an even heavier double, and finish off with a heavy single for the day. Hitting a 1RM is not the focus, but if it happens, sweet!

WOD:

AMRAP 10:

2 Cal Row

2 Pull Ups

4 Cal Row

4 Pull Ups

6 Cal Row

6 Pull Ups

etc…

Add 2 reps every round

Video courtesy of Kristi Eramo O’Connell.

This ascending ladder of Rowing and Pull Ups will get spicy pretty quick.  Keep your pace steady to where you can knock out each set of pull ups unbroken (or as close as you can to unbroken).

Scaling Options:

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

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Scorpions

1:00 Jump Rope Work

10 Push-Up to Down Dog

12 Dual DB Bent Over Rows

2 Wall Walks

1:00 Jump Rope work

WOD:

36 Min EMOM:

Min 1 – 4 Wall Walks

Min 2 – 8 Alt Renegade Rows (50/35)

Min 3 – 12 Deficit Push Ups (done on top of DBs)

Min 4 – 48 Double Unders

Score = Total successful minutes

Videos courtesy of Rebecca Fuselier, CrossFit Hubtown, and PRs All Day, respectively.

This extended EMOM will help push some muscular endurance while still keeping the focus on technique. Aim to be done with each minute’s work by about the :45 mark.

Scaling Options:

Wall Walks -> 10 Plank Shoulder taps per Wall Walk

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

Deficit push Ups -> regular push-ups ->Off box

Dubs -> 2X Single Unders

Cool Down:

Banded OH Distraction – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

60 Calf Pedals in Down Dog

Warmup:

2X:

8 Box step ups

10 Iron Cross

5 Tuck jumps

8 empty bar tall muscle clean

10 Hollow Rocks

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@70%

From 5:00-10:00, do 2@75%

From 10:00-15:00, do 2@80%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Snatch Complex prior to our Oly re-test.  %s go up, so keep that form dialed in.

WOD:

For Time:

30/18 Ring Dip Buy-In

Then

7 Rounds:

7 Power Cleans (135/95)

7 Box Jumps (24″/20″)

Then

50 GHD Sit-Up Cash Out

Videos courtesy of Move Strong and Rogue Fitness, respectively.

Look to get the Ring Dips finished in no more than 3 sets.  Your Power Cleans should be as close to unbroken touch-and-go as possible. Steady pace on the Box Jumps, and then same pace on GHDs.

Scaling Options:

Ring Dips -> Stationary Dips -> Banded Dips -> Bench Dips

Bar weight -> 50% of 1RM (ELITE:185/130)

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

GHD -> Ab-mat Sit Ups

Cool Down:

Iron Cross – 1 Min per side

Barbell Triceps Mash – 1 min per side

Video courtesy of Rucking Fit.

Warmup:

200M Jog

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

Twisting lunge 30’

Inchworm 30’

250M Row

S/S/S:

For Time:

1 Mile Run Time Trial

Compare to 20230609

10 Min Time Cap

After 10 Min cap, take 5 min rest before WOD.

Video courtesy of CrossFit HQ.

With “Murph” right around the corner, good time to see where our 1 Mile time is at.  Stay steady and get this done!

WOD:

For Time:

1000M Row

18/14 Cal Echo Bike

500M Row

18/14 Cal Echo Bike

250M Row

18/14 Cal Echo Bike

15 Min Cap

The goal is to increase the pace of your row as the distance needed gets shorter and shorter

Cool Down:

Single Leg Forward Fold –1 Min per side

Couch Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Bow to Bends

10 Scorpion

10 Iron Cross

10 Cobra to Down Dog

10 Hawaiian Squats – See video courtesy of Jenny Lebaw

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

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our last time hitting Back Squats this cycle until we re-test our 5X5.  Like we did with Push Press earlier this week, our goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day.  If that just happens to be a new 1RM, cool!  If not, make it heavy for the day.

WOD:

AMRAP 10:

4 Burpee Pull Ups

8 Toe2Bar

12 Alt Pistols

Score = Total completed Rounds + any leftover reps

Videos courtesy of WOD Star and OPEX Athletics, respectively.

Burpee Pull Ups can be either kipping or jumping as long as the pull up bar is at least one inch above your extended OH reach.  Any distance shorter (as in the video below, courtesy of Movement Link ) is considered scaled.

Scaling Options:

Burpee to Pull up -> Burpee to jumping pull up (inside reach)

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

Pistols -> Banded Pistol -> Pistol to box -> Air Squats

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Quad Stretch – 1 Min per side

Video courtesy  of Ask Doctor Jo

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

8 Dual KB Deadlift

Side Lunge 30’ and back

10 Push-Up to Down Dog

10 Shoulder Taps in Plank

8 Dual KB Russian Swings

2 Wall Walks

:30 Handstand Hold

WOD:

Every 6 Min for 30 Min, Complete:

15 Handstand Push-Ups

50′ Double KB Walking Lunge (55/35)

25 Dual KB Russian Swings (55/35)

50’ Bear crawl

25′ Burpee Broad Jump

Score each round separately.  Score = slowest round

Videos courtesy of Rogue Fitness and Team CrossFit, respectively.

Think of today as doing 6 separate mini-chippers.  Chip away and get through the list of work before the time cap per round.

Scaling Options:

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

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

Cool Down:

Iron Cross – 1 Min per side

Thread The Needle Pose – 1 Min per side

Warmup:

1:00 Jump Rope

8 Box Step Ups

10 Hollow Rocks

5 Cobra to Down Dog

1:00 Jump Rope

5 Box Jumps

10 V-Ups

30 Calf Pedals in Down Dog

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting our Push Press prior to our 5X5 re-test.  The goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day.  If that just happens to be a new 1RM, cool!  If not, make it heavy for the day

WOD:

3 Rounds of:

1 minute of max Reps Box Jump Overs (24″/20″)

1 minute of max reps Dual DB Push Press (35/25)

1 minute of max reps Ab-Mat Sit Ups

1 minute of max reps Double Unders

1 minute of rest

Score = Total Reps

Video courtesy of CrossFit Inguz and WOD Prep, respectively.

Looking for a little “Fight-Gone Bad” style WOD for our Wednesday.  Lots of reps and a pace that lets you keep moving all 4 minutes in the rounds is your goal.  With the Push Press weight being a little lighter, aim for a big chunk of reps.  And yes, today there is no scale for double unders.  If you have not done dubs before, today is a great day to get a minute of practice per round.  Who will get their first?

Scaling Options:

Box height -> 20/16 -> as needed

DB weight -> 25/20 -> as needed

Ab mat sit ups -> feet anchored

Dubs -> No scale

Cool Down:

Calf Pedals in Down Dog – 20 per leg

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Walking Kicks 30’

Inchworm 30’

10 Twisting Push Ups

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:

For Time:

800M Run

75 Air Squats

50 Push Ups

25 Pull Ups

600M Run

60 Air Squats

40 Push Ups

20 Pull Ups

400m Run

55 Air Squats

30 Push Ups

15 Pull Ups

35 Min Cap

Video courtesy of CrossFit HQ.

Little bit of “Murph” prep for the week with a descending ladder in all movements and running we’ll see in Murph.  Try to make big chunks of the bigger rep sets, and aim to pick up speed as the sets get smaller.

Scaling Options:

Run -> 250M row for every 200M of run

Air Squats -> to depth

Push Ups -> To bench

Pull Ups -> Banded Strict Pull ups -> Buddha Rows -> Ring Rows

ELITE: Do WOD in vest

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

2:00 Row

5 Dual DB Deadlifts

10 Iron Cross

4 Dual DB Hang High pull

10 Spider-man Lunge w/twist

4 Dual DB Hang Power Clean

10 Squat2Stands

3 Dual DB Push Press

10 Over & Backs

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

S/S/S:

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

With a running clock:

From 0:00-5:00, do 3@70%

From 5:00-10:00, do 2@75%

From 10:00-15:00, do 2@80%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Clean Complex before we re-test out Oly 1RMs (29May), so we up the %s a little more today.  Keep that form dialed in and make sure each one is perfect.

WOD:

“Dumbbell DT”

5 Rounds For Time:

12 Dual DB Deadlift (50/35)

9 Dual DB Hang Power Clean

6 Dual DB Push Jerk

Time Cap: 14 Min

Video courtesy of Swiss Alpine Battle.  CrossFit Games multi-time podium finisher, Patrick Vellner tackling “Dumbbell DT”.

So, a little twist on a classic Hero WOD, “DT”, but done with dumbbells.  The load is lower than normal DT weight, so the goal is to finish faster than you would normal “DT”.  That said, don’t let form go out the window in the hopes of a faster time.  Still keep a flat back during the deadlifts (only one head of each DB needs to touch the ground).  In the Hang Power Cleans, don’t turn it into hammer curls.  Use the hips to jump the weight up to the shoulders, and finish with elbows in front of the DBs.  For the Push Jerk, again use the hips to move the weight rather than making it all shoulders. IF you can go unbroken each round, do so, but if you have to break, try to make it on the 11^th deadlift, and the 8^th hang power clean

Scaling Options:

DB weight -> 35/20 -> as needed (ELITE: 70/50)

Cool Down:

Barbell Forearm Smash – 1 Min per side

Child’s Pose – 2 Min