Warmup:

200M run

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 light KB deadlifts

5 KB Russian Swings

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics).

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-03:00 – 2 sets @60%

03:00-6:00 – 2 sets @65%

6:00-9:00 – 1 sets @70%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit. Our Pressing variation this cycle will be a complex that introduces the use of a Jerk Drive.  See it in the above video, but basically, think of making that bar weightless for a split second.

WOD:

AMRAP 15:

30 Russian KB Swings (55/35)

20 Dual DB Push Press (35/25)

10 Dual DB Burpee Deadlifts (35/25)

Video courtesy of OPEX Athletics.

The Dumbbell Burpee Deadlift is similar to the Devil’s Press minus going overhead.  As with any AMRAP, keep a steady pace so you can move the while time.

Scaling Options:

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

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

Cool Down:

Iron Cross – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

High knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip 30’

10 reps of 1¼ Air Squats – see video below, courtesy of Functional Bodybuilding

10 Box Step Ups

5 Pike Push Ups off box

10 Scap Pull Ups

5 Kipping Knee Raise

5 Strict Toe2Bar

WOD:

4 Rounds:

10 Handstand Push Ups

20 Toe2Bar

30 Box Jumps (24”/20”)

40 Air Squats

500M Run

Video courtesy of OPEX Athletics.

Some good ol’ grunt work today.  Manageable reps per movement, just have to keep moving.  To save your Achillies Tendon, highly suggest you step down on the box jumps rather than hop down.

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)

Toe2Bar -> Kipping Knee Raise -> V-Ups

Box height -> 20/14 -> as needed

Run -> 625M Row

Cool Down:

Pigeon Pose on box – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Echo bike

Duck walk 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

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

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, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat version this cycle will be our 2-second Pause Back Squat.  Make sure you keep tension during the hold at the bottom.  The goal of this is your overall Back Squat form will improve.

WOD:

For Time:

50 Wall Balls (20/14)

40/32 Cal Bike

30 Pull Ups

Time Cap: 13 Min

Video courtesy of MisFit Athletics.

We’ll be hitting a mini-chipper today.  Since you only have to go through the Wall Balls once, do you try to go unbroken?  Bold choice, but don’t forget, you’ll be going right into a big bike piece right after!

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Kneeling Cross-body Lat Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side

Warmup:

Grab light KB

200M jog

Bear crawl 30’

Stiff-leg bear crawl 30’

R-arm suitcase walk 30’

L-arm suitcase walk 30’

R-arm OH KB carry 30’

L-arm KB OH carry 30’

2 Wall Walks

S/S/S:

On a 5:00 continuous clock, max seconds Handstand Hold

Every time you break, perform 10 Alternating Gorilla Rows (53/35)

Score = total time in Handstand

Videos courtesy of T-Nation and CrossFit Motley Crew, respectively. Quick demos of the Gorilla Row and Handstand Hold tips.

You can either face the wall or face away from the wall in this Handstand Hold.  Goal: keep the core tight, keep breathing and go as long as you can.

WOD:

Every 3 Min for 30 Min:

200’ Farmer Walk (55/35)

3 Wall Walks

Score = Slowest Round

Video courtesy of WOD Prep.

The Farmer Walk should only take around a minute to 1:30. So, be efficient in the Wall Walks.

Scaling Options:

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

Wall Walks -> to 20’ from wall -> 8 Plank Alternating Shoulder taps per wall walk (ELITE: 15’ Handstand Walk instead of 3 wall walks)

Cool Down:

Forearm barbell smash – 1 min per side

Banded Bully Stretch – 1 min per side

Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Spider-Man Lunge

10 Bow to Bend

10 Elbow Rotations w/empty bar

5 empty bar back squats

Then…

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-03:00 – 2 sets @60%

03:00-6:00 – 2 sets @65%

6:00-9:00 – 1 sets @70%

%s Based on 29May 1RM

Video courtesy of Collin Meeves. Our Clean Complex this cycle will consist of a Clean Pull, followed by a Power Clean, and ending with a Low Hang Squat Clean.  The points to focus on: in the Clean Pull, make the first and second pull smooth and straight up and down. In the Power Clean, get used to the hips driving hard to get that bar moving. With the low hang, work on moving the knees out of the way as the bar goes down to the low hang position and when the bar comes back up.

WOD:

3 Rounds:

40 Double Unders

350M Row

300M Run

Time Cap: 12 Min

Video courtesy of Park City CrossFit. The row and run should take roughly a minute and a half each, so your make or break it will be your dubs.  Remember, smooth is fast.  Don’t sprint through the reps, but stay steady to go as close to unbroken as possible.

Scaling Options:

Dubs -> 80 Single Unders

Run -> 12/9 Cal Echo Bike

Cool Down:

30 Calf Pedal in Down Dog

Couch Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

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

5 Kipping Pull Ups or Ring Row

WOD:

EMOM 30:

Min 1 – :45 Max Reps Pull Ups

Min 2 – :45 Max Reps Box Jumps (24″/20″)

Min 3 – :45 Max Reps Toe2Bars

Min 4 – :45 Max Reps Burpee to 6″ Target

Min 5 – Rest

Goal – 12-8 Reps per section

Video courtesy of Train FTW.

So, if you are a gymnastics ninja and you want to push the limits, go full send per round.  But, if pull ups and Toe2bars are still a work in progress, use each 45 second segment as good practice on form.  I would rather see you get a lower number with good form than let form go south just for a higher number.

Scaling Options:

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

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

Cool Down:

Cross-body Lat Stretch – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Cossack Squats

5 Back Roll 2 V-Sit

5 KB deadlifts

5 Sumo KB Deadlifts

5 KB Sumo Deadlift High Pull

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

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.

This cycle, we go back to basics on our pulling choice.  Good ol’ Deadlifts!!!  One of the foundations of a good strength program!  Keep the back as flat as possible, keep tension in your core prior to each lift.  The goal of the 5X5 is to start at a weight where the 5^th rep of the set is a bit on the uncomfortably comfortable side of things.  Then, aim to increase weight each set!

WOD:

28-21-18-15-12-9:

KB Sumo Deadlift High Pulls (70/55)

KB Goblet Squat (70/55)

Cal Row

Time Cap – 16 Min

Video courtesy of Train FTW.

Have a game-plan for tackling the higher-rep sets at the start of this WOD.  Sure, you’ll be fresh enough to knock out the first set unbroken, but if that leads to too much fatigue and you slowing to a crawl pace by around the round of 15, you’ve done yourself no favors.  Rather, in the set of 28 for the SDHPs and Goblet Squats, either break at the 14 rep mark on both or at the 7 rep mark with very fast recovery time.  Stay steady on the row throughout. Keep this game-plan until about the round of 12, and you’ll likely finish faster than you thought you would.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Child’s Pose – 2 Min

Warmup:

200M Run

10 Kneeling Lat Stretch

10 Scorpions

10 Squat2Stands

200M Run

2 Rope Walks

10 Thoracic High Fives

5 Toe2Rope

5-10 Min Rope Climbing work

WOD:

6 Rounds:

400M Run

3 Rope Climbs

20 Wall Balls (20/14)

Time Cap – 36 Min

Score = total time

Video courtesy of Jason Khalipa.

If you do the quick math, the goal should be 6 minutes or less per round to stay under the time cap.  Try conserving your arms and shoulders in the rope climb and you’ll need them in the wall balls to follow.

Scaling Options:

Run -> 500M Row

Rope Climbs -> 2 Rope Walks per Rope Climb

MB weight -> 14/10 -> as needed

Cool Down:

Single Leg Forward Fold – 1 Min per leg

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness.

Warmup:

1:00 Jump Rope

Stiff-leg bear crawl 30’

Backwards Bear Crawl 30’

Inchworm Push Ups 30’

Spider-Man Lunge 30’

Crab walk 30’

Side Lunge 30’

1:00 Jump Rope

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, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 7Aug 1RM

Video courtesy of Diablo CrossFit.

Our Snatch Complex this cycle will have us work a Low Hang Snatch in the mix.  The point of hang versions is to learn to hold tension throughout the Snatch liftoff.  The Low hang Snatch will also help drill pushing the knees out of the way.  That comes in handy as you improve coming off the ground and can keep the bar close to the body.

WOD:

Every 3:30 for 4 Rounds:

25 Double Unders

5 Wall Walks

10 Hand Release Push ups

5 Wall Walks

25 Double Unders

Score ea round separately

Goal – 2:15/2:45 per round

Time Cap per round – 3:00

Video courtesy of MisFit Athletics.

Finishing the work in the given time per round is manageable.  The longest piece is likely the Wall Walks.  Keep the body as rigid as you can to get through these.

Scaling Options:

Dubs -> 50 Single Unders

Wall Walks -> to 20” from wall -> 8 Plank Shoulder Taps per 1 Wall Walk

Hand Rel -> Push ups off box (ELITE: wall-facing HSPUs)

Video courtesy of PowerMonkey Fitness.

Cool Down:

30 Calf Pedals in Down Dog

Banded Bully Stretch – 1 Min per side

Warmup:

200M jog w/Med Ball

8 Box step overs

10 Med Ball Squats

5 Med Ball Cleans

8 Box Step overs

10 Med Ball Thrusters

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

S/S/S:

Every 2 Min for 12 Min:

3 Front Squat + 3 Thrusters

Increase weight by feel.

Bar is coming out of the rack for the sets.

The goal of these sets is to prep the body for good body position with a load in the front rack.  You can increase weight or stay the same through the sets

Rest 4 Min before WOD.

WOD:

18 Min AMRAP:

16 Med Ball Sit Ups (20/14)

12 Dual DB Hang Squat Clean (50/35)

8 Dual DB Box Step Overs @ 20″ (50/35)

Videos courtesy of Boulder Athletics and CrossFit HQ, respectively.

Best bet is to go as close to unbroken per movement as possible.  For the DB Hang Squat Clean, find that steady cadence and stick with it for all reps.  The DBs can either go between the legs or outside the legs.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Box -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side