Video courtesy of CrossFit HQ. Some good tips on Toe2Bar efficiency. Two AMRAPs with different stimulus. Try to keep that steady pace on the first, and then, continue to increase the intensity each round of AMRAP # 2.
Scaling Options:
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Super Squat Hip Sequence – see video below (courtesy of Mobility WOD)
2X5 empty bar back squat
S/S/S:
Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second stab at good ol’ fashioned Back Squats this cycle. Sets go down to 3 this time, so go heavier than you did in 5X5 week! Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom. Try NOT looking at the ground when doing the Squat. Couple of reasons. First, the ground isn’t going anywhere, so stop looking at it. When you look down, the body follows the eyes. If you are in a forward leaning position, your knees and low back will suffer. Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat. If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves
WOD:
In 3 Min, complete:
7 Double DB Front Squat (50/35)
5 Double DB Shoulder to OH (50/35)
Remaining time, Max Reps – Russian KB Swings (70/53)
Rest 1 Min
*Repeat for total of 4 Sets
Score = Total Russian Swings
Video courtesy of CrossFit HQ. Quick demo and tips for Russian Swings. For the DB shoulder to OH, you can either strict press it, push press it, or push jerk it. Your choice. Smart money is going to say Jerk them, to save energy.
So, think of the Double DB Front Squat and Shoulder to OH as your buy-in every round. The numbers you will count will be the Russian swings
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Behind The Neck Press, Romanian Deadlift, Bent Over Row
WOD:
“MURPH Prep”
For Time:
800M Run
50 Barbell Bent Over Row @ 70% of Bodyweight
100 Push Ups
150 Air Squats
800M Run
30 Min Time Cap
Video courtesy of Ashley Horner. Good demo on Barbell Bent Over Rows. Believe it or not, we’re less than a week away from the start of May. And, at the end of May, we will be doing “Murph”, so time to get some prep WODs in to get us ready
Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, OHS, Snatch Grip Deadlifts.
S/S/S:
Snatch Grip Deadlift
3X5
Increase weight ea set
Video courtesy of Untamed Strength. Our second time of doing Snatch Grip Deadlifts this cycle sees us drop down to 3 sets of 5. So the goal should be heavier weight per set compared to what you used in the 5X5 week. As you know, not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch). Do NOT make these reps touch & go. Reset the hips and torso every rep
WOD:
AMRAP 15:
70 Double Unders
25 Overhead Squats (95/65)
15 Handstand Push-ups
Try to relax the arms as much as possible in the DUs as the OHS and HSPUs will tax those shoulders!
Scaling Options:
DUs -> 70 Penguin Hops* -> 150 Single Unders -> 150 Bunny Hops
Bar weight -> 75/55 -> as needed
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat, RDL
S/S/S:
Spend 10 minutes working on pull up efficiency/progression
Video courtesy of WOD Prep. Some good progression tips here. The goal for the first 10 minutes is to work on wherever you are in pull ups skills. If you do not have at least 7-10 strict pull ups, take this time to work on building strength (ring rows, buddha pull ups, bent over rows, banded pull ups, etc…). Once you can get around 10 strict pull ups, then, and only then would be when you start looking at kipping pull ups. There is a misconception of learning to do kipping pull ups before you get strict to help you get pull ups. Not a good way to do things. Before you get to advanced gymnastics movements like stringing multiple kipping pull ups together, you need to have a good foundation of back, core, shoulder, and arm strength. Not building these prior to moving to a kipping pull up sets you up for injury.
WOD:
10-9-8-7-6-5-4-3-2-1:
Box Jump Overs (30″/24″)
Front Squats (135/95)
Chest to Bar Pull-ups
The standards for today’s WOD are a bit higher, but it’s all good. It is good to push past the comfort threshold on movements. But, if you have NEVER done the weight or movements as RX, then make sure you scale appropriately
Scaling Options:
Box height -> 24/20 -> as needed
Bar weight -> 115/80 -> 95/65 -> as needed
C2B -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
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, power clean from mid shin, press, push press, push jerk
S/S/S:
Power Clean + Hang Squat Clean
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
Video courtesy of Jonathan Miller. Second run of our Clean Complex this strength cycle. As mentioned before, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep. Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean. The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean). Our %s go up this week, so really work to get to the bottom of the squat FAST!
WOD:
Track WOD
6 Rounds:
100M Sprint
300M easy jog pace
*No rest between reps or rounds
Today’s WOD is meant to be done at a track, just so it is easy to see where the 100M section is. But, if you are stuck at home, you can do this on a treadmill, or mark off a 100M section on your street. You’ll just have to turn around a few times to do the 300Mof easy jogging. Remember, no stopping AT ALL in this WOD. Once you finish the sprint, you go into a light effort pace. NO STOPPING!!!
Scaling Options:
Run -> Row 125M sprint -> easy pace 375M per round (no rest between any)
Pick 1 or 2 gymnastic movements you want to improve on and work technique and/or progressions
WOD:
21-18-15-12-9:
Handstand Push Ups
Box Jumps (30/24)
Muscle Ups (bar or ring)
High Gymnastic Skill day! If you don’t have Muscle Ups or HSPUs, don’t skip today. Use the scale options to continue to improve your performance so down the road you CAN do these movements.
Scaling Options:
HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground -> Hand Rel Push Ups
Box height -> 24/20 -> 20/16 -> as needed
Muscle Ups -> Jumping Muscle Ups** -> Muscle Up Transitions*** -> Burpee to Kipping Pull Up -> 3 Pull ups and 3 ring dips per rep
Video courtesy of Black Iron Gym. Demo of Pike Push Up off a box.
Video courtesy of Train FTW. Demo of Jumping Bar Muscle Up. Same can be done with Rings.
Video courtesy of Gymnastics WOD. Demo of Banded Muscle Up Transitions.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
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). Put down bar, shake out arms. Pick bar up in clean grip and perform 3 reps of: Dip/Shrug/Dip/Shrug/High Elbows, Hang Power Clean, Power Clean from mid shin, Front Squat, Push Press, Back Squat, BTN Push Press
S/S/S:
Power Snatch + OHS + Snatch Balance
3@60%
3@65%
2@70%
Sets start every 3 min
Video courtesy of CrossFit Trajectory. Our Snatch Complex this cycle follows the same type of progression as our Clean Complex did. We are working on continued stability in the OH position through an OHS, but we also introduce the Snatch Balance to this complex. The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control. Why is this important? The better we get with this, the better our Squat Snatch will get. The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch. The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch.
WOD:
Every 4 Min for 20 Min:
400M Run
1 Bear Complex* (Climb in Weight)
Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press
Video courtesy of CrossFit Sage. So, for those not familiar with the Bear Complex, one rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck (BTN) Push Press. Feel free to combine the Front Squat and Push Press into a Thruster, and the Back Squat and BTN Push Press into a BTN Thruster. Start at roughly 50-60% of either you Thruster or Push Press 1RM and then build from there. If you don’t have a 1RM in either of those, then do a few warmup sets to find a weight you can handle for the first round, and then add weight each round.
5 Cobra 2 Hip Snap – See video below, courtesy of Invictus Training
5 Burpees
On Rig: On a pull up bar, complete five reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
WOD:
AMRAP 15:
15 Russian KB Swings (70/53)
15 Burpees
Rest 2:00
AMRAP 10:
12 Pull Ups
12 Cal Assault Bike
Nothing says “Great Wednesday” better than double AMRAPs!!! With the break between the two, the goal should be to give max effort in both AMRAPs. That said, remember all-out means keep a pace where you can continue to move the whole time, and increase speed as the WOD goes on. Score each AMRAP separately.
Scaling Options:
KB weight -> 53/35 -> 35/25 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
If no assault bike, row for those cals or 200M running sprint
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warm up:
With an empty bar, perform 2 sets of 5 of Floor Press
S/S/S:
Floor Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. CrossFit Football Seminar instructor Tex McQuilkin instructs participants on the heavy, horizontal press. Our pressing Movement for this cycle will be the Floor Press. This is a good alternative for a heavy horizontal press if there is either no benches in the gym, or they’re all taken. It is best of you can pair up with someone on this so you have a spotter, but if you don’t it’s okay as well. You can set the hooks on a squat rack upper low to have the bar in place. Things to remember. 5 points of contact with the floor: Feet (2), hips, shoulder blades, and head. And maintain tension on the bar throughout. Relaxing at the bottom will actually put your elbows in a bad spot. And SLOWLY lower the bar down each rep. Don’t slam your elbows to the ground
WOD:
For Time:
800 M Run
60 Double Unders
40 Push Ups
20 Toe2 Bar
400 M Run
60 Double Unders
40 Push Ups
20 Toe2Bar
Little mini-chipper to finish out your Tuesday. Keep a good, constant pace on the run and Dubs so you can attack the Push Ups and Toe2Bars!
Joint Strike CrossFit 