Warmup:

200M Run w/med ball

10 Med ball deadlifts

10 Med ball squats

5 Push Press to target

5 Wall Ball Shots

Inchworm 30’

Spider-Man Lunge 30’

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid shin 

Super Squat Hip Sequence*- See video below, courtesy of Mobility WOD

S/S/S:

TABATA Back Squat

8x (20 sec work/10 sec rest) For max reps

Back squat at 60% of Bodyweight

Bar must stay on back throughout entire TABATA

So yes, you will do 8 sets of 20 seconds work, 10 seconds rest of Back Squat at 60% of you body weight.  Now, although it says max reps every 20 second interval, with this amount of weight, do NOT try to sprint for 20 seconds.  Find a steady pace where you move the whole 20 seconds.  Keep the core tight during the rest.  This won’t be comfortable, but it is doable

WOD:

Get as far as you can in 14 Min:

14 Power Cleans (115/80)

42 Wall Balls (20/14)

12 Power Cleans

36 Wall Balls

10 Power Cleans

30 Wall Balls

8 Power Cleans

24 Wall Balls

6 Power Cleans

18 Wall Balls

4 Power Cleans

12 Wall Balls

2 Power Cleans

6 Wall Balls

Scaling Options:

Bar weight for Strength -> 50% of bodyweight -> as needed

Bar weight in WOD-> 95/65 -> as needed

Med Ball weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Roll out T-Spine

Warmup:

200M jog

10 Bow2Bends

10 Squat2Stands

10 Twisting Push Ups

5 Sit Ups

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows 

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below, courtesy of CrossFit HQ.

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin 

S/S/S:

Snatch + Hang Snatch + OHS

4@65%

4@70%

3@75%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time hitting our Snatch Complex this cycle.  As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat.  Again, our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position.  The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch.

WOD:

For Time*:

1200M run

50 Pull Ups

50 Ab-Mat Sit Ups

50 Push Ups

*Break up reps/distance any way you want

Time Cap – 18 Min

So, you can make this into 6 rounds, 200M run, 25 reps of any of the movements, or run the whole 1200M and then start on the movements.  However, you want to do the work is up to you, as long as you get the work down under the time cap.  If you hit the cap, add one second for every rep and one second for every 100M left over to your time.

Scaling Options:

Run -> 1500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Cool Down:

Kneeling lat stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

15 Cal Row

10 Cobra2Downward Dog

10 Spider-Man Lunge

10 Thoracic High Fives

10 V-Ups

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Toe2Bar 

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Press, Push Press, Push Jerk

WOD:

EMOM 24:

Min 1 – 5 Hang Power Clean + 1 Push Jerk (155/105)

Min 2 – 12/9 Cal Row

Min 3 – 10 Toe2Bar

Video courtesy of Invictus Fitness. 45 seconds. Make that your goal in each minute.  No more than 45 seconds of work in any given minute.  Keep that pace, you’ll make it through

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Forearm barbell roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Warmup:

10 Bow2Bends

10 Box step ups

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

8 Box jumps

10 Cobra2Downward Dog

With light KB, 2 Turkish Get ups per side- see video below, courtesy of CrossFit HQ

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade. Our third go at Sumo Deadlifts this cycle. The reps drop to 3 and sets go back up to 5, so aim to go heavier per set compare to the 3X5 week.  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!

WOD:

18 Min AMRAP:

1 Turkish Get Ups per side (53/35)

10 Box Jumps (24/20)

15 KB Sumo Deadlift High Pulls (53/35)

200M KB Front Rack Walk (switch sides at 100M)

Videos courtesy of Train FTW.  Quick demo for the KB Front Rack Walk. Even though a lot of this WOD has a weight in one of your hands, this is really a body control WOD.  Keeping good core stability is paramount in each move today.  In the Turkish Get ups, if your core is relaxed, you can’t keep the positions you need to stand up.  In the box jumps, no core tension means you’ll land on the box folder over and put undue strain on you back and knees.  In the Sumo Deadlift high pulls and the Front rack walk, if your core isn’t engaged, bot of these movements become much more difficult than they need to be.  Tight core!! For the Front Rack Walk 

Scaling Options:

KB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

1 Min dead hang on pull up bar

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

Jog 30’ and back x3

50 Single Unders

High Knees 30’

Butt Kickers 30’

25 High-jump SUs

Knee Hug2 Hip Opener 30’

Heel2Toe 30’

25 Dubs or 4 attempts

Calf stretch on rig

S/S/S:

AMRAP 10:

Double Unders

Video courtesy of WOD Prep. So, the goal of this first part isn’t to go 10 Minutes unbroken on Dubs (but if you can, that’s pretty badass), rather look to find more efficiency in the movement.  Meaning, try to focus on continuous reps at a pace that allows for as little tripping on the rope as possible.  And, if you do trip after a big set, take enough recovery time so when you start back up, you don’t trip again right away.  10 Min can be a while, so maybe treat it like an EMOM.  Have a number in mind that you can or think you can hit per minute, and try to make that number each minute.  If it takes you 30 seconds, then rest 30 seconds before going again.  And for those who don’t have Dubs or only a few, this will be 10 minutes of good practice for you.

WOD:

Interval running

8 Rounds* of:

200M Run

*45 sec rest between intervals

Goal-no more than 10 second difference in intervals

Your goal is to never be more than 5-10 seconds off the time of your first sprint.  Make you strides a fast as possible and push through the pain!

Scaling Options:

DUs -> no scale

Run -> 250M row

Cool Down:

Calf Stretch on rig – 2 Min per side

Hamstring rollout – 1 Min per leg

Warmup:

10 Cal on Bike

Walking Lunge 30’

Inchworm 30’

Straight-leg bear crawl – 30’

Heel2Toe 30’

30 sec hollow hold

5 hollow rocks

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

5X3 per leg

Increase weight ea set

Video courtesy of Train FTW.

Third time with Back Rack Reverse Lunge this cycle. By now, you have the balance down on these, so should be good to go.  Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.  Sets drop to 3 so go heavier than the 5X5 week.

WOD:

For Time:

20 Hand Release Push-Ups, 1 GHD Sit-Ups

19 Hand Release Push-Ups, 2 GHD Sit-Ups

18 Hand Release Push-Ups, 3 GHD Sit-Ups

…continue this pattern until…

2 Hand Release Push-Ups, 19 GHD Sit-Ups

1 Hand Release Push-Ups, 20 GHD Sit-Ups

Time Cap 15 Min

What better way to finish off your week than with some good bodyweight work. 

Scaling Options:

Hand release push-ups -> off knees

GHD -> Butterfly Sit ups

Cool Down:

Cobra pose – 1 Min

Tricep barbell mash –  1 Min per side

Video courtesy of Strength and Sport Physical Therapy

Warmup:

200M run

50 Single Unders

10 Bow2Bends

10 Squat2Stands

25 L-Leg SUs

25 R-Leg SUs

10 Iron Cross

10 Over&Backs

20 Double Unders or 3 attempts

Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Power snatch from mid shin

WOD:

Pic courtesy of BigSky Investments

For Time:

2 Rounds:

400M Run

21 OHS (95/65)

Immediately into…

3 Rounds:

400M Row

15 Hang Power Snatch (115/80)

Immediately into…

4 Rounds:

40 Double Unders

9 Power Snatch (135/95)

35 Min Time Cap

Scaling Options:

Run -> 500M row

Bar weight -> as needed, but make 3 jumps in WOD

DUs -> 100 SUs

Cool Down:

Roll out what hurts

Child’s Pose – 2 Min

Warmup:

2 Rounds:

30’ KB suitcase carry

5 KB deadlifts per side

30’ KB front rack carry

Switch what arm carries KB each round

Then..

10 Twisting push ups

10 Scorpion

On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Third run of Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets are back to 5, but reps drop to 3 per set, so up the weight compared to what you used for the 3X5 week.

WOD:

3 Rounds:

400M Run

200M Mixed Position* KB Farmers Walk (53’s/35’s)

10 Chest to Bar Pull Ups

*Hold one KB in Front Rack position, and the other in farmer carry position.  Switch at turn around.

Video courtesy of Marcus Filly.For the mixed grip farmer walk, one KB goes up into the front rack position, and the other one stays in the farmer carry position.  Switch positions at the 100M mark.  Focus on keeping those hips even, not leaning to one side or the other.  Shake out the arms before jumping up on the pull up rig.

Scaling Options:

Run -> 500M Row

KB weight -> 35/25

Chest2Bar -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Barbell forearm roll out – 1 Min per side

Doorway stretch – 1 Min per side

Warmup:

15 Cal Row

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

3 Wall Walks

5 Min Jump Rope work

S/S/S:

Every 2 Min for 6 Min:

Accumulate 45 Sec Handstand Hold

Video courtesy of CrossFit St. Charles. To prep us for the Handstand Push up work today, let’s spend a little time upside down.  If you are not able to hold a handstand yet, here are some scaled options.

WOD:

AMRAP 20:

60 Double Unders

30/21 Calorie Row

15 Handstand Push Ups

Scaling Options:

DUs -> 150 Single Unders per round

HSPUs -> Pike Push Ups on box -> Pike Push Up off floor -> Hand Release push ups

Videos courtesy of Black Iron Gym and Mike Collette, respectively.

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

200M jog w/med ball

10 Med ball deadlifts

10 Squat2Stands

8 Med ball Front Squats

8 Pushup2downward dog

8 Med ball push press

5 wall ball shots

10 Huggers

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time doing our Clean Complex for this cycle.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean.  %s stay the same, but reps increase, so round time goes up to 4 Min.  Get after it!

WOD:

pic courtesy of Devil WOD

“Karen”

For Time:

150 Wall-Ball shots (20/14)

Compare to 20180219

Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish.  10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent.  Make a game plan and keep it.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Cool Down:

Couch Stretch x 3 Min per side

Leg Bleeds x 2 min