Burgener warm up (do before Snatch) – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff
Clean & Jerk w/u (do before C&J): 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
Videos courtesy of Functional Bodybuilding. Quick demos of the single-arm bench press and row. We’ll take the first 9 minutes to prime us for the upcoming pull ups and push-ups in our WOD.
WOD:
“Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each exercise before moving to the next.
Time Cap 20 Min
Continuing our “Murph” prep with a fun benchmark WOD, “Angie”. Since you are not able to partition these reps (must go through all reps of one movement prior to moving on), this is good practice if you plan on doing “Murph” un-partitioned (as it was originally written).
Scaling Options:
Pull ups -> Buddha Rows -> Ring Rows
Chest2Bar -> chin above pull ups
Push Ups -> Band assisted push ups -> push up off bench
Video courtesy of Alex Simone. Keep the band by the hips.
Video courtesy of Starting Strength. Re-test week continues with Deadlifts today. We want to aim to go heavier per set than we did on 25March. Keep your core braced throughout the sets and you’ll get that weight up!!
WOD:
15 Min AMRAP:
20 Russian KB Swings (70/53)
40 Double Unders
With our posterior chain all engaged from the deadlifts, we will continue to fire on it with heavy Russian Swings and dubs! Really get a good hip hinge going to move the KB and keep the hamstrings engaged in your rope jumps.
Video courtesy of CrossFit HQ. Re-test kicks off with our 5X5 Bench Press!! If you have gotten in all the previous sessions during this cycle, we should see an increase per set on your 5X5 today. Stay tight, and get some weight moving!!!
WOD:
2 Rounds:
25/20 Calorie Row
20 Wall-Balls (20/14)
15 Dual DB Push Press (50/35)
10 Box Jump Overs (24/20)
5 Strict Handstand Push Ups
Time Cap: 16 Min
Little 2-round mini chipper to finish off day one of re-test week. Best advice I can give is try to limit rest to just transition time between movements.
Scaling Options:
Med Ball weight -> 14/10 -> as needed
DB weight -> 35/25 -> as needed
Box height -> 20/16 -> as needed
Strict HSPUs -> Pike Push up off box -> high kneeling DB press
Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, hang squat clean, squat clean from mid shin. Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk
WOD:
“BIG CLEAN COMPLEX”
6 Sets for Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full squat cleans
Score = Heaviest successful load
Video courtesy of CrossFit New England.
So, yes, one set of the Big Clean Complex consist of all 12 reps listed above. The goal is to hold onto the bar the whole time. That said, I would not make the clean from the ground a touch-and-go. Don’t take your hands off the bar, but once the bar hits the ground, take a second to reset your hips so your back is not rounded when coming up for the clean. Rest as needed between sets so you can go unbroken.
Scaling Options:
Squat cleans -> hit power clean, then go into Front Squat
On Rig: Perform 5 reps of… scap pull ups, 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
2X5 empty bar back squat
Warm up to working weight on back squat
S/S/S:
2-Sec Pause Back Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Last time hitting our 2-sec paused Back Squats this cycle before we re-test our 5X5. The goal of today is finishing with a heavy single. Does that have to be a new 1RM? No. But, if that happens, then cool!!
WOD:
For Time:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
We continue our Murph prep with an ascending “Cindy”-like ladder where the reps jump up to add another round of “Cindy” but removing the rest between rounds. Our goal here is to increase your proficiency in the movements so you get through them faster when we hit “Murph” this Memorial Day. With more folks wanting to get Butterfly Pull Ups – here are some good tips (courtesy of CrossFit HQ)
So a nice 4-rounder in between two big cal chunks on the bike. Want to save some strength in those shoulders going from Russian Swings to Handstand Push Ups? Check this out (video courtesy of CrossFit HQ)
Scaling Options:
No bike available -> 60/45 Cal Row
MB weight -> 14/10 -> as needed
KB weight -> 53/35 -> as needed
HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press
5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)
5 Kipping knee raise
Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
4@70%
4@75%
3@80%
Sets start every 4 min
%s Based on 16 Mar 1RM
Video courtesy of Diablo CrossFit. Last time hitting our Snatch complex this cycle before we re-test our 1RM. %s go up this time, so stay tight!!
WOD:
18-15-12-9-6:
Burpee Box Jump Overs (24/20″)
Toe to Bar
DB Bench Press (50/35)
Video courtesy of Misfit Athletics. Goal should be to hit each set as a sprint per movement. Keep rest to only the transition from one movement to the next.
Video courtesy of Kristi Eramo O’Connell. Some good double Under tips. Today is about getting some good monostructural (cardio) time under our belt today. Consider the run and Ski Erg as your buy-in each round. Once you get through them, then go all out on your double unders. Today will be another day where we want to stay away from a scaling option for our dubs. If you don’t have dubs, you will have 5 attempts today. The ONLY reason anyone should scale to single unders is if they have something medically preventing them from attempting to get double unders.
Scaling Options:
Run -> 500M Row
If no ski erg available -> resistance band ski erg (video courtesy of KIS Fitness)
10 Cat/cow Stretch – see video below, courtesy of HowCast
10 Huggers
10 Over & Backs
Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin
S/S/S:
Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Starting Strength. Last time hitting deadlifts prior to our 5X5 re-test! Like Wednesday, the goal here is a heavy single for the day. Doesn’t have to be a new 1RM, but if you are feeling good and want to make a run at a new 1RM, go for it!
WOD:
42-30-18:
Calorie Row
Power Snatches (95/65)
Video courtesy of CrossFit Affiliate Programming. Quick cues on cycling the Power Snatch. Look to make today a bit of a sprint.
Joint Strike CrossFit 