*On the Hang Power Cleans, do 8 on one arm before switching to the other arm
Time cap per round – 8:00
Videos courtesy of OPEX Fitness.
Today will be a grind, but will give you just the right amount of rest to do this one round after round. With the 600M, try to finish 3-3:30ish if possible. The Snatches, Toe2Bar, and Hang Power Cleans should not exceed about a minute per movement. That said, steady flow on the snatches, manageable chunks of the toe2bar, and steady flow on the hang power cleans.
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk
Video courtesy of Functional Bodybuilding
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Third time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) this cycle. The %s stay the same, but the reps go up, so you’ll have a little extra time per set today.
WOD:
10 Rounds for Time:
7 Burpees
100M Run
Time Cap: 17 Min
Video courtesy of CrossFit HQ.
Key to today is efficient movement in the burpees. The above video is well worth listening to for some good tips on body position so those burpees don’t wear you out.
Videos courtesy of Martin Dan Jorgensen and WOD Star, respectively.
Reps, reps, and more reps. That is the name of the game today, accumulate as many resp as possible in 2 minutes in every movement. You get to hit each movement 3 separate times, so don’t blow all your energy in round one. Aim to stay at a consistent pace in each movement and maintain that every time you come back to that movement.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin
WOD:
“Bruiser”
37 min AMRAP:
4 Deadlift (185/135)
27 Power Cleans (95/75)
11 Cal Row
1 Burpee
Pic courtesy of Luke.af.mil.
Today’s WOD is a tribute/Hero WOD in honor of Lt Col Frank “Bruiser” Bryant. Click on the link for more info on Bruiser. As with any Hero WOD, you want to push a little harder to honor those no longer here. That said, try to keep rest as the transition time between one movement and the next. Significance of the number: 4-27-2011, Bruiser’s KIA date. 1 – for his one son, 37- his age. For more info on Bruiser, click here.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Push Jerk this cycle. With the weight getting heavier, would be a good idea to pull yourself down into the initial dip rather than just dropping into it.
WOD:
For Time:
800M Run
10/7 Cal Ski Erg
600M Run
15/10 Cal Ski Erg
400M Run
20/15 Cal Ski Erg
Video courtesy of Technique WOD.
Time to get outdoors! Make your run strides as efficient as you can so you can save some energy for the Ski erg.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 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. Rest, then start warming up on banded deadlifts
S/S/S:
Banded Deadlifts
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.Third time hitting our Banded Deadlift this cycle. With the reps dropping to 3 per set, aim to go heavier per set than you did on the 3X5 week.
WOD:
For Time:
50-40-30-20-10 – Double Unders*
*After each round of dubs, complete…
5 Clean & Jerks (135/95)
5 Burpee Over Bar
Video courtesy of Mayhem Athlete.
Be careful not to get the heart rate up too high in the dubs and the Clean & Jerk and burpee over bar will ramp that heart rate even higher. Rather, find a good, steady rhythm in the dubs so you are at a more relaxed heart rate prior to picking up the barbell.
Scaling Options:
Dubs -> 2X Single Unders
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
20/16 Cals Cardio machine (rotate through bike/row/ski erg)
18 American KB Swings (55/35)
16 Goblet Squats (55/35)
Videos courtesy of CrossFit HQ and Rec Gym Kirrawee.Today, we work on being comfortable on any cardio piece that gets used, then keeping a steady pace on the KB movements
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows
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 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
%s Based on 19Mar 1RM
Video courtesy of Diablo CrossFit.
Third week hitting our Snatch complex for this cycle. %s stay the same as last time, but sets increase. Perfect time to utilize your hook grip.
WOD:
On a Running Clock…
Buy-In: 200M Run
-then-
Tabata Pull Ups
Tabata Hand Release Push Ups
Tabata Air Squats
-then-
Cash-Out: 200M Run
Tabata = 8 Rounds of :20 Work/:10 Rest
2 scores = total time and total reps
Videos courtesy of Mayhem Athlete.
Today we continue our “Murph” prep strategy. Today, with hitting 8 sets of :20 work, :10 rest on each movement, your goal should be not how many reps you hit, but rather how many EFFICIENT reps you hit. How many have the best form possible. We changed the push-ups to hand-release to get you used to full range of movement. NOTE: with tabata, hit all 8 sets of pull ups before you go on to push-ups, and the same before you go to air squats.
Scaling Options:
Run -> 250M Row
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty bar and in Snatch grip, perform 3 reps of: Snatch Deadlift, from high hang, dip/shrug, dip/shrug/high elbows, Snatch Pulls from mid-shin, from above the knee hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin
WOD:
EMOM 30:
Min 1 – 3 Snatch Deadlifts
Min 2 – 2 Snatch Pulls
Min 3 – 1 Power Snatch
Increase weight every 3rd minute. Build to a heavy Power Snatch for the Day
Videos courtesy of Barbell Shrugged and CrossFit HQ, respectively.
Essentially, you get 10 Power Snatches today. The goal is to build up to something heavy for the day (not looking for a new 1RM, but go by feel) And prior to each Power Snatch, you get 2 minutes to hit to primer movements in the Snatch Deadlift and the Snatch Pulls. The goal is, by the time you get to each Power Snatch attempt, your body is used to not pulling with the arms
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 and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom
S/S/S:
Overhead Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Overhead Squats this cycle. Working sets drop to 3, but reps stay at 5 per set. Aim to go heavier this week than you did the 5X5 week.
WOD:
24-18-12*:
Cal Echo Bike (women’s cals: 21/15/9)
Pull Ups (same number men and women)
*After every round, complete 20 Walking Lunges
Video courtesy of CrossFit HQ.
Think of the walking lunges as a time for your lungs to recover and get ready for the next big round of bike and pull ups!
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 