Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 DB Deadlift per side

5 DB High Pulls per side

4 Alt DB Snatch

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time hitting Sumo Deadlifts this cycle.  With the reps per set dropping back down to 3, aim for heavier loads this week compared to the 3X5 week.

WOD:

Every 5 Min for 15 Min, complete:

24 Alt DB Snatch (50/35)

12/9 Cal Ski Erg

10 Handstand Push Ups

Video courtesy of Mayhem Athlete.

Even though most folks think of any version of snatching as being upper-body dominant, don’t forget there is a lot of hip hinging int hose reps, so keep the back flat throughout.

Scaling Options:

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

HSPUs -> Pike Push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Iron Cross Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Box Step Ups

10 KB deadlifts

10 PVC pass thrus

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

5 Box Jumps

10 Russian Swings

5 Empty bar OHS

WOD:

5 Rounds:

30 Am. Kettlebell Swings (55/35)

15 Box Jump Overs (24’/20”)

10 Overhead Squats (115/80)

Video courtesy of WOD Prep.

Use the box jumps as a chance to shake out your arms prior to jumping into the Overhead Squats.

Scaling Options:

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

Box height -> 20/16 -> as needed

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Pigeon Pose on box – 1 Min per side

Warmup:

:30 jump rope

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

:30 jump rope

10 Spider-Man Lunge w/twist

:30 Kneeling Wrist Stretch

Barbell Warmup – 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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + 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 1 set @80%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

Third time hitting our Clean Complex this cycle.  Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.

WOD:

EMOM 15:

Min 1 – 10/8 Cal Row

Min 2 – 30 Double Unders

Min 3 – 10/8 Cal Echo Bike

Min 4 – 150M Run

Min 5 – Rest  

Score = Total successful rounds

Video courtesy of Misfit Athletics.

No better way to get the week started than hitting a variety of cardio movements!  The goal should be to finish each round’s work right around 45 seconds.  Giving you just enough time to get set up at your next station.

Scaling Options:

Dubs -> 60 Single unders

Run -> 175M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH stretch – 1 Min per side