Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat
S/S/S:
Back-Rack Front Foot Elevated Split Squat
5X5 Per side
Increase weight ea set
Video courtesy of Training Think Tank.
Our Squat variation this cycle is a going to give us some good unilateral practice and hit some areas of the leg we don’t normally get to hit. Make sure your foot is firmly laces on the plate (or plates) before dropping into the Split Squat. Don’t let your torso bend forward excessively in this movement.
WOD:
For Time:
35/25 Cal Echo Bike
100M Run
25/18 Cal Echo Bike
100M Run
20/15 Cal Echo Bike
100M Run
15/10 Cal Echo Bike
100M Run
10/7 Cal Echo Bike
100m Run
Time Cap: 18 Min
Best advice I can give; keep your cadence number on the Echo Bike no lower than 60, and attack the 100M sprints. Other than that, buckle in and know this one is gonna get fun real fast!
-5 Deadlifts (Start at 50% of 1RM – add weight ea round)
-10 Hollow Rocks
Rest 5 Min prior to WOD
Video courtesy of CrossFit HQ.
The first part of today is meant to fire up the mid-line and posterior chain prior to today’s WOD. Weight jumps are up to the athlete. Feeling strong? Make a little bigger jump each round. Back not feeling it? Make small jumps or stay at the same for all 5 rounds.
WOD:
15 Min AMRAP:
2-4-6-8, etc..
Toe2Bar
KB Sumo Deadlift High Pull (75/55)
Video courtesy of Train FTW.
Grip, shoulders, abs, and low back. All of those will be pretty toasty by the end of this WOD. That said, make an effort to keep a steady pace going from rep to rep.
Changing things up with our Strict Press by using Dumbbells this cycle. I’m a big supporter of DB lifting as it allows you to see which side is stronger and allows you to work the weaker side to help it catch up. With these standing DB press, set your legs and core like you would a barbell Strict Press. Keep the palms facing in throughout the lift. This will allow a more stable position for your elbows and will move through the shoulder’s natural path.
WOD:
27-21-15-9*:
Burpee Over DB
Single Arm DB OH Reverse Lunge (per arm) (50/35)
*5 Shuttle Runs after each round of OH lunge
1 Shuttle Run equals 25′ down/25′ back
Time Cap: 20 Min
Video courtesy of OPEX Fitness.
Not gonna lie, the lungs should be pretty taxed by the end of this one. Use the same standards on the burpee over DB as we used in this year’s Open. For the DB OH rev lunge, aim to get all reps on one side done unbroken.
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin, press, push press, push jerk
WOD:
5 Rounds:
400M Run
7 Clean & Jerks (135/95)
50 Double Unders
Time Cap – 30 Min
Video courtesy of CrossFit Mayhem.
The make-or-break piece for this WOD is going to be how efficiently you can cycle the Clean & Jerks. We know for the run and Dubs, steady rhythm will be key. But, can you keep good form and cycle the barbell work?
Scaling Options:
Run -> 500M Row
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)
10 PVC Drop Snatches – see video below, courtesy of Catalyst Athletics.
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 and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
2@60%
2@65%
1@70%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Our Snatch Complex this cycle will focus on quick drops to the receive position for snatch and stability in that catch position. On the first Snatch, get tall with the pull and then a split second later get under the bar FAST! Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up. Just like in the first snatch, get under that bar FAST! Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more Overhead Squat.
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
The first 8 intervals are Pull Ups
The second 8 intervals are Push Ups
The third 8 intervals are Sit Ups
The last 8 intervals are Air Squats
There is no rest between exercises
Score = Total Reps
Compare to 20200914
A classic CrossFit bodyweight WOD. The good news: You only work for 20 seconds at a time! The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so. Otherwise, the later rounds will be very low reps. Your goal should be to hit the same number of reps each round for a given movement. So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round. Also, keep a running total in your head as the WOD goes on. That way, you’ll know your score at the end.
Scaling Options:
Pull Ups -> Strict Banded Pull Ups-> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Push Ups -> Off a bench (ELITE: HSPUs)
Sit Ups -> Feet anchored (ELITE: GHD)
Air Squats -> To depth
Cool Down:
Scorpion Hold – 1 Min per side (feel it in the pec)
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Power Clean from mid-shin
WOD:
9 Sets for Load:
Power Clean
5-5-3-3-3-1-1-1-1
Aim to set new 1RM
Video courtesy of TOROKHTIY.
We finish off transition week with a little fun time getting heavy on some Power Cleans. Use the sets of 5 and 3 to prime up to the heavy singles. Rest as needed between the sets so you ae as fresh as possible for each attempt.
Scaling Options:
Power Clean (if low back is injured) -> Hang Power Clean
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:
10 Minutes to establish 1RM weighted pull up
Compare to 20240313
Video courtesy of Paradiso CrossFit.
Always look to get stronger in the strict versions of movements. That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced. Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up. If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.
WOD:
For Time:
9 Pull Ups
12/9 Cal Echo Bike
15 Pull Ups
15/11 Echo Bike
21 Pull Ups
21/15 Cal Echo Bike
21 Pull Ups
15/11 Cal Echo Bike
15 Pull Ups
12/9 Echo Bike
9 Pull Ups
Time Cap: 18
Video courtesy of CrossFit HQ.
“Smooth is Fast”. Don’t forget this little bit of knowledge when it comes to Pull ups and the Echo Bike. Instinctively, your body will try to sprint the early pieces when the reps/cals are lower. Fight the urge and maintain a speed on both that you can do in the bigger sets.
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
1000M Row
20 Dual DB Front Rack Lunge (50/35)
16 V-Ups
750M Row
16 Dual DB Front Rack Lunge
12 V-Ups
500M Row
10 Dual DB Front Rack Lunge
10 V-Ups
250M Row
Time Cap – 20 Min
Video courtesy of CrossFit HQ.
Today’s WOD is meant to be that grind, meaning; grit the teeth, put the head down and do the work. For the Dual DB Front Rack Lunge, it is total, not per leg.
Little core stability practice to work prior to the WOD. Feel like really pushing things? Increase the holds to :45 each.
WOD:
3 Rounds:
15 – Dual KB Deadlifts (70/55)
21-15-9 – Handstand Push Ups
15 – Devils’ Press (50/35)
21-15-9 – Burpee over DBs
Time cap – 15 Min
Videos courtesy of Marcus Filly and Sarah Rippel, respectively.
At it’s core, today’s WOD is a push/pull going from a pull-centric to a push-centric move each time. The way the reps go, at 3,2,1…Go!..perform 15 Dual KB Deadlifts, then 21 HSPUs, then 15 Devil’s Press, then 21 Burpee over DBs, then 15 Dual KB Deadlifts, then 15 HSPUs, then 15 Devil’s Press, then 15 Burpee over DBs, then 15 Dual KB Deadlifts, then 9 HSPUs, then 15 Devil’s Press, then 9 Burpee over DBs. If you do the math, the total reps per movement are the same for each movement. We just spice it up with two movements starting with higher volume and finishing with less volume, and the other two movements staying consistent throughout. On the KB deads, look to keep your legs pretty close to being together to allow better balance.
Scaling Options:
KB weight -> 55/35 -> as needed
HSPUs -> Pike Push ups off box -> Pike Push up off floor -> high kneel DB press
B-Skip 30’ – For both, see video below, courtesy of Runify
30 Calf Pedals in Down Dog
WOD:
For Time:
200M Run
Rest 1:00
300M Run
Rest 1:30
400M Run
Rest 2:00
500M Run
Rest 2:30
600M Run
Rest 3:00
700M Run
Rest 3:30
800M Run
Time Cap: 45 Min
Video courtesy of CrossFit HQ.
We enter transition week with some good cardio on the road. The goal here is to be as close to or better than a 1 for 1 on work/rest ratio, meaning, in the 200, finish in a minute or better, in the 300, finish in 1:30 or better. Again, this is the goal. If not, do as best as you can.
Joint Strike CrossFit 