Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

1:00 Echo Bike

10 Spider-Man Lunge

1:00 Row

10 Squat2Stand

10 Kneeling Lat Stretch

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

WOD:

4 Rounds:

2 Min Max Meters – Ski Erg

1 Min Rest

2 Min Max Meters – Echo Bike

1 Min Rest

2 Min Max Meters – Row

2 Min Rest

Score = Total Cals

Video courtesy of Train FTW.

Quick, short bursts of intensity is on the menu today!  Aim to go as close to full-go, especially towards the end of each segment, as you are going into a one-minute break.  How far can you make it?

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

2X:

250M Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm push ups

10 Plank shoulder taps

2 Wall Walks

Then..

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

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

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting Band Deadlifts this cycle.  Reps drop down to 3 per set, but working sets are back up to 5.  Like last time, the goal is to finish heavier than the last set you did on the 3X5 session.

WOD:

AMRAP 15:

3 Handstand Push Ups

6 Toe2Bars

9 Thrusters (115/85)

12 Am. KB Swings (55/35)

Video courtesy of CrossFit HQ.

Today’s push/pull, push/pull should keep the blow flowing quite well for you. As the WOD goes on, make sure you shake out the arms prior to going back up on the rig for Toe2Bars.  By about mid-way through this one, your grip will start going, so be careful!

Scaling Options:

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

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

Bar weight -> 95/65 -> as needed

KB -> 35/25 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Thread The Needle – 1 Min per side

Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

8 Lateral Box step overs

8 empty bar RDLs

1:00 Jump Rope Work

10 Squat2Stands

6 Box Jump or Step overs

8 empty bar tall muscle clean

1:00 Jump Rope work

Then

Barbell warmup – With an empty barbell, and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle cleans, high hang power clean, hang power clean

WOD:

For Time:

100 Double Unders

21 Hang Power Cleans (115/85))

12 Box Jumps Overs (24″/20″)

80 Double Unders

18 Hang Power Cleans

12 Box Jump Overs

60 Double Unders

15 Hang Power Clean

12 Box Jump Overs

40 Double Unders

12 Hang Power Cleans

12 Box Jump Overs

60 Double Unders

9 Hang Power Cleans

12 Box Jump Overs

80 Double Unders

6 Hang Power Cleans

12 Box Jump Overs

100 Double Unders

3 Hang Power Cleans

12 Box Jump Overs

Video courtesy of Kristi Eramo O’Connell.

Little up and down the mountain on dubs, a descending ladder for Hang Power Cleans, and a consistent amount of Box Jump Overs throughout in today’s WOD. This will be a long grind, there is no way around that.  How efficiently can you move through each movement?  Try to go as close to unbroken on the dubs, and hit manageable chunks on the Hang Power Cleans and then steady through the Box Jump Overs

Scaling Options:

Dubs -> 2X Single Unders

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

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