Videos courtesy of CrossFit HQ, Mayhem Athlete, and Train FTW, respectively.
A little back-to-back AMRAPs to start your week off. Make your goal today to go unbroken on each movement and only rest when transitioning from movement to movement.
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift
Video courtesy of Runify
S/S/S:
Sumo Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of The Barbell Brigade.
Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test. As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single. If that turns into a new 1RM, sweet! If not, just make it heavy for today.
WOD:
For Time:
400m Run
30/24 Cal Echo Bike
400M Run
30/24 Cal Ski Erg
400M Run
Time cap: 16 Min
Video courtesy of Constantly Varied Fitness.
We’ll finish off the week with a cardio mini-chipper. Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.
Min 4 – 100’ Single KB OH walk (switch arms every 50’) (55/35)
Videos courtesy of OPEX Fitness and Marcus Filly, respectively.
The goal is to finish any given minute’s work in 45 seconds or less. This should allow enough time to transition to the next movement and give you a quick second to breathe.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Last time hitting Bench Press before our 5X5 re-test. The goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single. If that turns into a new 1RM, sweet! If not, just make it heavy for today.
WOD:
4 Rounds:
9 Dual DB Power Clean & Jerks (50/35)
15 Toe2Bar
21 Double Unders
On the DB Clean & Jerks, you only need one head from each DB to touch the ground at the bottom.
Super Squat Hip Sequence – See video, courtesy of Mobility WOD
S/S/S:
With a 10 Min running Clock…
50 Cals on Echo Bike Time Trial
Compare to 20240715
Time Cap – 8 Min
Rest until clock gets to 10 min, then prep for WOD
Video courtesy of MisFit Athletics.
So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”. If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!
WOD:
40-30-20-10:
Dual KB Front Rack Lunge (55/35)
Cal Row
Video courtesy of BIRTHFIT.
Today’s lunges can be either walking or in place. Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
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%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Snatch Complex before we re-test our Oly 1RMs. Our %s go up the highest they have been in this cycle, so keep the form dialed in.
WOD:
AMRAP 15:
4 Chest2Bar Pull Ups
8 Ring Dips
12 Burpee Box Jump Overs (24”/20”)
Video courtesy of Train FTW.
Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP. With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.
Scaling Options:
C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)
Videos courtesy of Mayhem Athlete and Train FTW, respectively.
The goal is as many reps you can get in each minute. That said, be smart on when to transition from one movement to the next so you can maximize that next minute as well. I would aim to stop a give movement at roughly the :50 mark each minute (except for the dual DB Power Cleans) so I am in position to start the next movement right at the start of the next minute.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat
S/S/S:
Bulgarian Split Squat
5X3 (Per Leg)
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Bulgarian Split Squat this cycle. With the reps dropping to 3 each set, aim to go heavier per set than you did on the 3X5 or 5X5 weeks.
WOD:
AMRAP 13:
75 Double Unders
35 Toes to Bar
75 Double Unders
35 Handstand Push Ups
Video courtesy of Video courtesy of Kristi Eramo O’Connell.
Today we mix in Double Unders with a push and a pull bodyweight movement. With each movement having a slightly higher than average reps scheme, aim to take big, yet manageable chunks out with small rest period before attacking again.
Scaling Options:
Dubs -> 2X Single Unders (ELITE: 100 Dubs each time)
10 Scap Push Ups (see video below, courtesy of The Active Life)
10 Box Step Ups
10 KB Russian Swings
5 Box Step Overs
WOD:
4 Rounds For Time:
40 Am. KB Swings (55/35)
40 Box Jump Overs (24″/20″)
40 Hand Release Push-ups
400M Run
Time Cap: 36 Min
Video courtesy of WOD Star.
This one is a bit of a grinder, for sure! Keep that slight bend in your arms during the KB swings and extend them fully only at the tops and bottom of the movement to make the rep rate a bit faster. On the Box Jump overs, since you do not have to stand all the way up when on the box, stay low so you can step off the box almost in a partial squat. On the Hand-Release Push-ups, as long as there is air under your hands when you are at the bottom, we’re good. And maintain a good pace on the run. Try to pick that pace up on the last 400M.
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, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk.
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
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 28May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk). %s will stay the same, but reps increase. Use the time per set wisely.
WOD:
21-15-9:
Deadlifts 275/185
Burpee to Kipping Pull Ups
Time cap: 12 Min
Video courtesy of OPEX Fitness.
Nice little couplet that is meat to get the heart rate up and push you to move a little heavy weight. Aim to only break up the deadlifts at the most twice each round. Stay steady on the burpee to kipping pull ups.
Scaling Options:
Bar weight -> 225/160 -> as needed
Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee + Ring Row
Joint Strike CrossFit 