Warmup:

Walking Lunge 30’

Inchworm 30’

10 Kneeling Lat Stretch

Spider-Man Lunge 30’

Walking Kicks 30’

10 Hollow Rocks

2 Wall Walks

On the 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:

EMOM 10:

Odd Minutes: 7-12 Handstand Push Ups

Even Minutes: :30 Handstand Hold

Video courtesy of CrossFit Invictus.

Want to take our first 10 minutes today getting comfortable getting upside down and staying in control.

WOD:

50-40-30-20-10:

Walking Lunges

Pull Ups

Ab-mat Sit Ups

Time Cap – 20 Minutes

Video courtesy of Mayhem Athlete.

All bodyweight, all day!!!  Looking for some good body control to make it through today’s movements.  Big tip today, break up early and often on this one, especially on the higher rep rounds.  Going for huge chunks early may fatigue you to the point where the smaller sets take even longer due to running out of juice.  Try to break a good amount before hitting a fatigue point so you can recover quicker and get right back to work.

Scaling Options:

HSPUs -> see video below, courtesy of CrossFit Invictus

Walking Lunge -> in-place lunge

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

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min

Warmup:

10:00 AMRAP:

5 KB deadlifts

5 Russian swings

4 single DB box step ups

6 Scorpion Stretch

5 DB Bench Press

-Climb in weight on KB and DBs each round or two

-then-

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pressing movement this cycle will be the Push Jerk.  Last cycle we focused on the Push Press, which helped us use leg drive to move the bar harder.  Now, we add a drop under the bar after exploding upward.  Our goal is to see at least a 30% increase across the board compared to the Push Press.

WOD:

Every 4 Min for 16 Min:

10 DB Bench Press (50/35)

12 Single DB Box Step Ups (20”) (50/35)

20 Am KB Swings (55/35)

Score = slowest round

Video courtesy of 64 Training Systems.

A good goal would be finishing each round in about 2 Min.

Scaling Options:

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

Box height -> as needed

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

Cool Down:

Scorpion Pose – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

1:00 Bike

8 Box step ups

3 Tuck Jumps

5 Inchworm push ups

5 Bow to Bends

1:00 Ski Erg

5 Box Jumps

2 Wall Walks

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

WOD:

For Total Time:

Reps 10-1, Handstand Push-Ups

Reps 20-2, Cal Bike

-5 Min Rest, then-

Reps 2-20, Cal Ski Erg

Reps 1-10, Box Jumps (24″/20″)

Video courtesy of CrossFit HQ.

A little “down the Valley/Up the Valley” dual WOD today! So, to clarify, at 3,2, 1…Go! you’ll hit 10 Handstand Push Ups, then 20 Cals on the Echo Bike, then 9 HSPUs, then 18 Cal Bike, etc… until the last set is 1 HSPU and 2 Cal Bike.  Once that is complete, you go right into a 5 Min break.  Ath the end of the 5 min, you start with 2 Cals on the Ski Erg and 1 Box Jump, then 4 Cals on the Ski Erg followed by 2 Box Jumps, etc… until the last set is 20 Cals Ski Erg and 10 Box Jumps. Steady state with an increase in pace as the reps drop will be ideal for the HSPU/Echo Bike piece.  Then start fast, but not sprint speed on the Ski Erg/Box Jump piece and make it your goal to keep around the same pace until done.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

2:00 Row

-then-

2X:

:30 jump rope

5 Scap Pull ups

5 Kipping Knee Raise

5 Good mornings

5 Muscle Cleans

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, high hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift is.

WOD:

17 Min AMRAP:

10 Power Cleans (115/80)

15 Toes 2 Bar

After Each Round

Reps 30-40-50-60-30-40-50-60-etc, Double Unders

Video courtesy of Misfit Athletics.

Good little triplet in our AMRAP for you today.  Just remember, each round your Double Unders go up by 10.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups

Dubs -> 2X Single Unders

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per side

Warmup:

200M jog

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

10 Hollow Rocks

5 Cobra to Down Dog

10 Thread the Needle

10 Kneeling Lat Stretch

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 , Ring or Bar Muscle Ups or burpee to jumping pull up

Barbell Warmup – With an empty bar, perform 5 reps of : Strict Press, Push Press, Push Jerk, Split Jerk

WOD:

For Time

3 Rounds:

12 Shoulder to OH (115/75)

12 Chin-above Pull-Ups

-Then-

50 Ab-Mat Sit-Ups

-Then-

3 Rounds:

9 Shoulder to OH (135/95)

9 Chest2Bar Pull-Ups

-Then-

50 Ab-Mat Sit-Ups

-Then-

3 Rounds:

6 Shoulder to OH (155/105)

6/4 Ring or Bar Muscle-Ups

-Then-

50 Ab-Mat Sit-Ups

Time cap – 45 Min

Video courtesy of CrossFit HQ.

What a way to get your Tuesday going!  A ladder of pull up skill and Shoulder to Overhead with a steady state of sit ups in between.  If you need to scale, make sure in the pull up, C2B, Muscle Up versions, you pick three movements that get progressively harder as you go along, and for the bar weight, as long as you increase the weight each section.

Scaling Options:

Ring Muscle Ups-> Burpee to Jumping Kipping Pull up or jumping pull ups

Chest2Bar -> Chin above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

Bar weight -> as needed

Sit ups -> feet anchored

Cool Down:

Lat Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

1:00 Row

10 PVC Pass Throughs

5 Empty Bar Hang Muscle Snatch

5 Behind The Neck Snatch Grip Push Press

2 Shuttle Runs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin

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 19Mar 1RM

Video courtesy of Diablo CrossFit.

We kick off our new cycle with our new Snatch Complex.  For this complex, one set consists of 1 Snatch Pull, returning to the ground and performing Power Snatch, holding onto the bar, and bringing it to the low hang (right below the knee) and performing a squat snatch. The Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.

WOD:

In 4 Min, complete:

10 Shuttle Runs

Max Cal Row in remaining time

-rest 2 Min-

repeat for a total of 4 sets

Score each round’s cals separately

-1 Shuttle Run = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Today, you’ll be wondering “where do I push?  Fast shuttle runs so I have more time on the Row, or steady pace on the runs and go all out on the row?”  The answer is, yes.  You have to find which game-plan works for you.  Are you able to recover from a high output early on to get as many calories as possible, or will you slow down too much with fatigue?  Or are you able to hold enough in reserve to go all out and still recover for the next round?  Play around with the strategies round by round to see what works best.

Scaling Options:

Shuttle Runs -> 15/12 Cal Echo Bike

Cool Down:

Roll out T-Spine – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.

Warmup:

10 Box Step ups

10 Hollow Rocks

10 Kneeling Lat Stretch

5 Tuck Jumps

10 Ab Mat Sit Ups

5 Box Jumps

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Banded Pull Ups or Ring Rows, Kipping Pull Ups or Banded Pull Ups or Ring Rows

Barbell warmup – With an empty bar, and hands right outside the shoulders, with the elbows down and in from of the bar, perform 5 reps of: Strict Press, Push Press, Push Press with a 2-sec pause in the dip.

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 17Jan2025

Video courtesy of Catalyst Athletics.We finish up re-test week with our 5X5 Push Press.  Again, if you did all the work over the last 9 weeks, you should be able to go heavier per set than you did on 17Jan.

WOD:

15 Min AMRAP:

21 Box Jumps (24/20)

15 Ab-Mat Sit Ups

9 Pull Ups

Video courtesy of Abmat.

Classic CrossFit WOD for today!  While the Box Jumps and Pull Ups are very technique-driven, don’t sleep on the ab-mat sit up technique.  Keep your spine safe!

Scaling Options:

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

Ab-mat sit ups -> feet anchored (ELITE: GHD)

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per leg

Warmup:

3X:

:30 Jump Rope

5 KB deadlifts

5 KB Russian Swings

100M run

-then-

5 Min Turkish Get-up Practice

WOD:

EMOM 36:

Min 1 – 45 Double Unders

Min 2 – 1 KB Turkish Get-up per side (athlete chooses weight)

Min 3 – 20 Jump Rope Cross-Overs

Min 4 – 25 Am. KB Swings (53/35)

Min 5 – 200M Run

Min 6 – Rest

Videos courtesy of Team Misfit and CrossFit HQ, respectively.

Grunt work mixed with some skill work.  Even though you only have a minute, don’t rush through the Turkish Get-ups if you are new to them.

Scaling Options:

Dubs -> 90 Single Unders

Cross-overs -> 5 -8 attempts

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

Run -> 250M row

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side (slow and controlled)

Banded Bully Stretch – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin.

C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, 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, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 8Jan2025

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Looking for some inspiration?  Check this out! (courtesy of Weightlifting House)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

2X:

:30 Row

:30 Ski Erg

10 PVC Pass thrus

5 DB deadlift per side

5 DB push press per side

:30 Echo Bike

5 Pike Push ups

-then-

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

WOD:

Partner Workout

For Time:

120/90 Cal Ski Erg

10X 100’ Dual DB Front Rack Carry (50/35) (5 each)

100/70 Cal Row

50 Alt DB Snatch (50/35)

50/40 Cal Echo Bike

40 Handstand Push Ups

-All Reps/Cals split between partners as needed. One partner working at a time

-On Front Rack carry, one partner does full 100’ before switching

-Time cap – 45 Min

Videos courtesy of Upside Strength and OPEX Fitness, respectively.

Tuesdays go better when you have a partner!  With today, talk with  your partner and figure the best time to swap on the cardio pieces (try to break it up into 4-5 sets each person).  As mentioned above, on the front rack carry, partners must complete one full 100’ round before tagging off to their partner to do the same.  For the 100’, set up either a 50’ or 25’ section to know where you are turning around. When it comes to the DB Snatch, maybe 5 reps at a time. Same with the Handstand Push Ups.

Scaling Options:

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

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> Seated strict shoulder press

Cool Down:

Banded Overhead Stretch – 1 Min per side

Lacrosse ball to rear delt – 1 Min per side

Video courtesy of Block Fitness