I know what you’re thinking. “Why not row 40 cals then bike 40?!” Well, today, we want to break them up to not only give your body a little break up of monotony of movement but also to have you practice quick transitions from one piece of equipment to another. The more time you spend in the transition, the longer the WOD will become.
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
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Just like last week’s Banded Deadlifts and Push Jerk, our goal today is to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double. Then, finish off with the heaviest single for the day. If it turns into a new 1RM, sweet!
WOD:
30-25-20-15-10:
Ski Erg (Cals)
Box Jump Overs (24”/20”)
Time Cap: 16 Min
Video courtesy of CrossFit HQ.Got an upper body to lower body couplet to make your Thursday rock! Of the jump over variations on the video, to protect your Achillies tendon, I’d do the last one.
Odd Min – 5 Weighted Strict Pull Ups (build in weight if you can)
Even Min – :30 Dead hang from Pull Up Bar (just body weight)
Video courtesy of Movement Link.
Today’s “Murph” Prep will take a little unorthodox approach to the pull up, push up, and air squat movements by putting a little extra force in them. We’ll start with some weighted strict pull ups. How you hold onto the weight is up to you. The focus is on keeping the shoulders engaged from the start (think scap pull up before you begin). And then our static holds will help build some needed grip strength.
WOD:
16 Min AMRAP:
10 Dual DB Bench Press (35/25)
15 Goblet Squat (55/35)
Video courtesy of Rec Gym Kirrawee.
More “Murph” Prep for the Push Ups and Air Squats. While this is an AMRAP, don’t think about hitting full sprint on these movements. Rather, steady, unbroken in each round should be your goal. Make sure in the Goblet Squat to hold the KB upside down and the hands on the sides to keep a good grip.
Scaling Options:
Weighted pull ups -> bodyweight pull ups -> Ring Rows
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
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
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%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) prior to re-testing our Oly 1RMs. The %s go up, so stay on point!
WOD:
For Time:
50 Double Unders
30 Wall Ball (20/14)
5 Power Snatch (115/80)
30 Double Unders
20 Wall Ball
5 Snatch
20 Double Unders
10 Wall Ball
5 Power Snatch
Video courtesy of CrossFit HQ.
Mini-chipper-style WOD for today. Be smart on when to pick up your pace on some movements and when to stay steady. With the Power Snatch, think fast single rather than touch-&-go so your shoulders aren’t too taxed when you get back to the Wall Balls.
Scaling Options:
Dubs -> 2X SUs
MB weight -> 14/10 -> as needed
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Cool Down:
Calf Pedal in Down Dog (slow and controlled) 30 per side
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk. Prior to WOD, do 4-5 sets of Bench, building in weight to the weight you plan to use in the WOD
S/S/S:
Push Jerk
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Fourth time hitting our Push Jerk this cycle. Just like Wednesday with the banded deadlift, look to finish with a heavy single for the day.
WOD:
15 Min EMOM:
Min 1 – 5 Bench Press @ 70%
Min 2 – 100’ Dual KB Farmer Walk (55/35)
Min 3 – 15 Med Ball Sit Ups (20/14)
Video courtesy of Matthew Stevens.
As seen in the demo video, make sure to finish the Med Ball sit ups with the med ball overhead.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
2 Sets For Time:
600M Run
-:30 Rest
-then-
3 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
-:30 Rest
-then-
600M Run
-:30 Rest
-then-
3 Rounds:
5 Pull Ups
5 Push Ups
10 Air Squats
5 Push Ups
5 Air Squats
-:30 Rest
Videos courtesy of Mayhem Athlete.
Today we continue our “Murph” prep strategy. Today, we offer two very popular style that folks use when breaking up the pull ups, push ups, and air squats of “Murph” Use the run as more of a recovery period. The traditional “Cindy” style of 5-10-15 for the movements works well, but the 5-5-10-5 is a way to keep chest/shoulder and leg fatigue from kicking in. With today’s WOD, see how your body feels during each. Maybe you’ll use one on Memorial Day weekend when tackling “Murph”.
Scaling Options:
Run -> 750M Row
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
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. Rest, then start warming up on banded deadlifts
S/S/S:
Banded Deadlifts
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness.Fourth time hitting our Banded Deadlift this cycle. Our goal today: start with a heavy set of 5, increase for an even heavier set of 4. Increase the weight again for a heavy triple. Up it again for a heavy double. Then finish it off with a heavy single for the day. Does this have to be a new 1RM? No, but if it happens, cool!
WOD:
For Time:
5-4-3-2-1
Power Cleans (165/115)
10-8-6-4-2*
Box Jump Overs (24/20)
*12/9 Cal Ski Erg after every round of Box Jump Overs
Video courtesy of OPEX Fitness.
With a little heavier weight on the bar, but lower reps, try to make the Power Cleans fast singles, or if you are able, go touch and go. Just save a little bit of grip to hold the Ski Erg at the end of every round.
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 205/145)
So, while the goal is to have as much time as possible on the clock to knock out Cals on the bike, trying to sprint through the dubs or the run will leave you probably too gassed to put any good effort on the bike. Rather be smooth and consistent on the rope and then manageable pace on the run. Manageable to where you are moving with purpose but are not having to wait longer than 5 or so seconds before hopping on the bike. This way you can put your all into those cals!
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, If doing Muscle Ups hit 1-2 muscle ups
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 @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 19Mar 1RM
Video courtesy of Diablo CrossFit.
Fourth time hitting our Snatch complex for this cycle. %s go up from last time, but reps stay the same. Do everything in your power to keep the bar as close as possible from the first pull from the ground.
WOD:
“Amanda”
9-7-5:
Ring Muscle Ups
Squat Snatch (135/95)
Time Cap – 15 Min
Video courtesy of Tyler Jae Hamilton.
Little background on today’s WOD. Amanda Miller competed in the 2009 CrossFit Games after finishing sixth in the Mid-Atlantic Regionals. Tragically, just one month later, she began a different battle with a recurring melanoma and succumbed to the illness at the age of 24 on April 23, 2010.
“Amanda” is now a classic CrossFit “Girl” workout, but it wasn’t one of the originals (from 2003). This workout was added to the list of “Girls” when Director of the CrossFit Games, Dave Castro dedicated it to its namesake, Amanda Miller, as the first workout of the 2010 Games. If you watch those Games athletes that night in 2010 to how athletes complete this WOD now, you can see the growth of our community’s ability to adapt and improve upon.
Scaling Options:
Ring Muscle Ups -> Bar Muscle Ups -> Jumping Muscle Ups -> Burpee to kipping pull up -> Burpee to jumping pull up (bar lower than top reach)
(Videos courtesy of OPEX Athletics and Movement Link, respectively.)
Joint Strike CrossFit 