Warmup:

1:00 row

10 Spider-Man lunge w/twist

5 Back Roll to V-Sit

10 Alt one-leg RDLs to kick

10 Hollow Rocks

10 Alt V-Ups

10 light DB Windmills per side – see video below, courtesy of Functional Bodybuilding

1:00 Ski Erg

WOD:

For Time:

50-40-30-20-10:

Cal Row

Ab-Mat Sit Ups

5 Min Rest, then…

21-15-9:

L-Arm DB Push Press (50/35)

Cal Ski Erg

R-Arm DB Push Press

Score = Total Time to complete

Video courtesy of Marcus Filly.

Little “Double-WOD Wednesday” for ya!  Part 1 in pretty straight forward.  Grind through the cals and move smoothly through the sit ups. On part 2, your core will be taxed again when doing the single-arm push press.  Don’t relax the core and make your body lean to one side.  Stay as straight up and down as possible!

Scaling Options:

Ab-Mat Sit Ups -> Feet anchored (ELITE: GHD)

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

Cool Down:

Thread the Needle Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

200M jog

10 Box step ups

10 Scap Pull Ups

5 Cobra to Down dog

5 Beat Swings

5 Cobra to hip snap

5 Kipping Knee Raise

5 Box Jumps

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, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk

On a running clock…

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

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

10:00-15:00 do 2 set @80%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Clean & Jerk Complex before we re-test our Oly 1RMs.  %s jump one last time, but reps stay same as before.  Stay focused and hit these perfectly!

WOD:

15 Min AMRAP:

200M Run

15 Burpee Box Jumps (24”/20”)

10 Toe2Bar

Goal – 5+ Rounds

Video courtesy of OPEX Athletics.

Look to stay at a pretty fast (but not sprint) pace on your run, but ease off the gas right at the end so you can attack the burpee box jumps right away.  On the BBJs, use the step down as a mini break to let you get a breath in before your next rep.  On the Toe2Bar, get manageable chunks in if you can’t go 10 unbroken.

Scaling Options:

Run -> 500M Row

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

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

Stiff-leg bear crawl 30’

Backwards Bear Crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

Crab walk 30’

Side Lunge 30’

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS

WOD:

6 Rounds For Time:

15 Power Snatch

15 Overhead Squats

200′ Dual KB Front Rack Walk

Bar weight – 95/65

KB weight – 55/35

Video courtesy of Functional Bodybuilding.

Aim to break up the Power Snatches into an 8/7 and then try to go unbroken on the OHS.  For the Front Rack carry, make the KB touch in front of you (as seen in the video) and have the bottoms resting between your biceps and elbow.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

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

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

2X:

200M jog

10 Squat2Stand

10 Side Lunge

30 Calf Pedal in Down Dog

10/7 Cal Bike

Then…

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

10,9,8,7,6

Increase weight ea set

Video courtesy of Training Think Tank.

Last time hitting the Split Squat this cycle.  Just like we did on the DB Press this week, we want to push the muscular endurance a bit more.  For the set of 10, aim for a weight where if you attempted an 11^th rep, you would not make it.  Then make jumps with that thought process in mind – the weight should be such that an extra rep in a given set would not work.

WOD:

EMOM 15:

Min 1 – 100M Run

Min 2 – Max Cal Bike

Min 3 – Rest

Aim to finish each run right around the :30 mark.  And since the minute right after the bike is rest, go all the way to the end of the minute on the bike, no letting up.

Scaling Options:

Run -> 125M Row

Cool Down:

Roll out quads – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

2X:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’

10 Hollow Rocks

5 Cobra to Hip Snap

5 DB deadlift per side

5 DB Push Press per side

WOD:

5 Rounds For Time:

400M Run

30 Ab-Mat Sit Ups

30 Alt Single-Arm Devil’s Press (50/35)

Video courtesy of Train FTW.

To make the alternating single DB Devil’s Press as efficient as possible, try to transition from one side to the other as the DB is on the way down after the Snatch.

Scaling Options:

Run -> 500M Row

Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Up)

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

Cool Down:

Cobra Pose – 2 min

Scorpion Stretch – 1 Min per side

Warmup:

10 Alt Step ups

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

5 tuck jumps

5 box jumps

5 single arm KB hang power cleans per side

5 single arm press per side

5 single arm push jerk per side

S/S/S:

Standing Dual Dumbbell Strict Press

10,9,8,7,6

Increase weight ea set

Video courtesy of 3V.

Last time hitting our standing Dual DB Strict Press before our 5X5 re-test. Today we want to push the muscular endurance a bit more.  For the set of 10, aim for a weight where if you attempted an 11^th rep, you would not make it.  Then make jumps with that thought process in mind – the weight should be such that an extra rep in a given set would not work.

WOD:

For Time:

21 KB Hang Clean & Jerks, right arm (55/35)

21 KB Hang Clean & Jerks, left arm

42 Box Jumps (24”/20”)

15 KB Hang Clean & Jerks, right arm

15 KB Hang Clean & Jerks, left arm

30 Box Jumps

9 KB Hang Clean & Jerks, right arm

9 KB Hang Clean & Jerks, left arm

18 Box Jumps

Video courtesy of CrossFit Uvaer.

With the Kettlebell hang C&J, treat the hang like you would a KB swing: hinge the hips back slightly as the KB goes between the legs.  As the KB comes out of the hip pop, pull it close to the body and punch as your elbows comes through.  This will help avoid the KB slamming into the arm.

Scaling Options:

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

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

Cool Down:

Banded Bully stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Jump Rope

Walking Lunge 30’

Reverse Lunge 30’

Side Lunge 30’

1:00 Jump Rope

10 Empty bar good mornings

10 RDLs

Barbell warmup – With an empty bar and hands in Clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin, press, push press

S/S/S:

Power Clean:

10 Min to work up to a Heavy Single

Video courtesy of TOROKHTIY. Take the first 10 min of class to work up to a heavy single in Power Clean.  Notice I did not say 1RM.  Get as heavy safely in the given 10 minutes.

WOD:

25 Min AMRAP:

60 Double Unders

16 Power Cleans

8 Alt Front Rack Lunge

Bar weight = 50% of Heavy Single from part 1

Video courtesy of Functional Bodybuilding.

Given the bar weight, your goal should be to only have to break up the Power Cleans once per round.  On the Alternating Lunges, aim to go unbroken.

Scaling Options:

Dubs -> 30 Dubs -> 120 Single unders (ELITE: 100 Dubs per round)

Bar weight-> 35% of Heavy Single (ELITE: 70% of Heavy Single)

Cool Down:

30 Calf Pedals in Down Dog

Figure 4 Wall Stretch – 2 Min per side

Warmup:

2X:

10 Air Squats

5 Scap Pull Ups

10 Scorpions

10 Side Lunge

5 Kip Swings

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch

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

With a running clock…

0:00-05:00 – 3 sets @70%

05:00-10:00 – 2 sets @75%

10:00-15:00 – 2 sets @80%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch complex prior to our Oly re-test.  The %s go up a little, so stay dialed in!

WOD:

“Break Calluses”

21-15-9:

Pull-Ups

Push-Ups

Toes To Bar

Air Squats

Time Cap 10 Minutes

WOD courtesy of CrossFit Mentana

Video courtesy of WOD Prep.

Getting some good cycling of bodyweight movements to learn that body control under a time crunch.  Don’t let form go out the window to try to beat the clock.  Quality reps!

Scaling Options:

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

Push Ups -> off bench (ELITE: HSPUs)

Toe2Bar -> Alt 1-leg T2B -> Kipping knee Raise -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

Grab 15#/10# plate

2X:

10 Plate Ground to OH – See video below, courtesy of Train FTW

10 Plate Halos – See videos below, courtesy of Functional Bodybuilding

10 Sit Ups w/plate

10 Push Ups on plate

8 Lateral box step overs

WOD:

5 Rounds:

6 Weighted Strict Pull Ups (Hold 14/10 med ball between feet)

12 Box Step Overs (20″ box) w/single DB (50/35)

18 DB Bench Press (50/35)

24 Weighted Sit Ups (14/10 med ball)

Videos courtesy of Primal Fitness Centers and Mayhem Fitness, respectively.

With the med ball weighted strict pull up, you hold the MB between your feet and perform the strict pull up. For the Single DB Box Step over, you can hold the DB however you want.  The most efficient way would likely be on your shoulder and do lateral step overs.

Scaling Options:

Weighted Pull Ups -> Strict Pull ups -> Buddha Pull Ups

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

MB weight -> as needed (ELITE: 20/14)

Cool Down:

Scorpion Pose – 1 min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Row

5 Cobra to Hip Snap

5 Back Roll to V-Sit

10 Cherry Pickers

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time tackling Sumo Deadlift this cycle.  Our work sets jump back up to 5, but our reps drop to 3.  Therefore, aim to go even heavier than the 5X5 or 3X5 weeks.

WOD:

EMOM 16:

Odd Minutes: 5 Knee to Elbow + 5 Burpee over Rower

Even Minutes: 12/9 Cal Row

Videos courtesy of ShapeFit and Functional Bodybuilding, respectively.

You may look at today and think “Oh, Knee2Elbow, that’s easier than Toe2Bar!”  But is it?  The Knee2Elbow requires a greater range of motion as you have to bring the knees in contact with your elbows, so make sure you really tuck those legs as you perform the movement!  Also, Burpee over Rower is just like a lateral burpee over barb, but instead of a barbell, you are jumping over the long part of the rower.

Scaling Options:

Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side