Warmup:

1:00 Row

10 PVC Pass throughs

10 PVC around the worlds

5 PVC Drop Snatches*

10 Samson Stretch

10 Iron Cross

10 Scorpion Stretch

Barbell Warmup – With an empty bar and in Snatch grip, perform 3 reps of: Snatch Deadlift, from high hang, dip/shrug, dip/shrug/high elbows, Snatch Pulls from mid-shin, from above the knee hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin

WOD:

EMOM 30:

Min 1 – 3 Snatch Deadlifts

Min 2 – 2 Snatch Pulls

Min 3 – 1 Power Snatch

Increase weight every 3rd minute.  Build to a heavy Power Snatch for the Day

Videos courtesy of Barbell Shrugged and CrossFit HQ, respectively.

Essentially, you get 10 Power Snatches today.  The goal is to build up to something heavy for the day (not looking for a new 1RM, but go by feel) And prior to each Power Snatch, you get 2 minutes to hit to primer movements in the Snatch Deadlift and the Snatch Pulls. The goal is, by the time you get to each Power Snatch attempt, your body is used to not pulling with the arms

Cool Down:

2 Min on Ski Erg (slow pace)

Iron Cross – 1 Min per side

Warmup:

1:00 Echo Bike

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Torso twists

10 Spider-Man Lunge w/twist

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, 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

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Overhead Squats this cycle.  Working sets drop to 3, but reps stay at 5 per set.  Aim to go heavier this week than you did the 5X5 week.

WOD:

24-18-12*:

Cal Echo Bike (women’s cals: 21/15/9)

Pull Ups (same number men and women)

*After every round, complete 20 Walking Lunges

Video courtesy of CrossFit HQ.

Think of the walking lunges as a time for your lungs to recover and get ready for the next big round of bike and pull ups!

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Lat Stretch on rig – 1 Min per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Saves

Warmup:

8 Box step ups

10 Hollow Rocks

10 Med Ball Squats

200M run w/med ball

8 Box step overs

10 Spider-Man Lunges

8 med ball thrusters

10 alternating V-ups

4 Box Jump Overs

5 Wall Ball Shots

WOD:

Partner WOD

4 Rounds:

400M Med Ball Run

80 Wall Balls

60 Ab-Mat Sit Ups

40 Box Jump Overs (24”/20”)

*Both partners run together with their own med ball

Wall Balls and Sit Up reps split between partners as needed. One partner working at a time.

Video courtesy of Restoration Fitness Lakeland.

What better way to get over the hump of the week than to have a partner motivate you through today’s WOD! Use the run as your recovery time, then attack the movements.  Talk with your partner to find the best way to break up the reps so each of you gets enough of a break to hit the reps fresh and fast!

Scaling Options:

MB weight -> 14/10 -> as needed

Sit Ups -> feet anchored (ELITE: GHD)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

Bear crawl 30’ and back

Stiff Leg Bear crawl 30’

Reverse Bear crawl 30’

10 Plate Ground to OH – see video below

10 Plate Air Squat – see video below

10 Thread the Needle

2 Wall Walks

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, Push Press, Push Jerk, Split Jerk

Videos courtesy of Functional Bodybuilding

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 3:00, do 2 sets @65%

3:00 – 6:00, do 2 sets @70%

6:00 – 9:00 do 1 set @75%

Finish each set with 1 Push or Split Jerk

%s Based on 19Mar 1RM

Video courtesy of Collin Meeves.

Second time hitting our Clean Complex for this cycle. Like last time, this cycle will consist of 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean.  The Clean Pull will get us used to using leg drive to move the weight. The Power Clean will get you used to pulling the bar high and beginning to pull yourself under. The Hang Squat Clean will put those pieces together while also getting you used to keeping tension in the low hang (right below the knee).

WOD:

12 Min AMRAP:

12 Devil’s Press (50/35)

3 Wall Walks

Video courtesy of CrossFit Federal Hills.

If you try to sprint the first couple of rounds in this WOD, your shoulders and lungs will blow up QUICK!  Instead, find a pace the will allow you to keep moving throughout the whole 12 Min.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Wall Walks -> scale distance the wall* -> Inchworm Push Ups

Video courtesy of CrossFit HQ. NOTE: if these are too easy but you are still not able to RX the Wall Walk, walk further back on the wall to where you can maintain control.

Cool Down:

Banded OH stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

2X:

:30 Jump Rope

10 Huggers

10 Over and Backs

:30 Row

10 Squat 2 Stand

10 Samson Stretch

:30 Row

WOD:

Every 5 Min for 5 Sets, complete:

15/12 Cal Ski Erg

75 Double Unders

15/12 Cal Row

Time cap per round – 4 Min

Score = Slowest Round

Video courtesy of Train FTW.

If you do the quick match, aim to finish each piece in a minute or so and you’ll make it under each round’s cap.

Scaling Options:

Dubs -> -> 50 Double Unders per round -> 150 Single Unders (ELITE: 150 Dubs per round)

Cool Down:

Couch Stretch – 2 Min per side

Calf Pedal in Down Dog (slow and controlled) 30 per side

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Jerk this cycle.  With the goal of heavier sets than the 5X5 week, really use that leg drive you move the weight prior to dropping and punching.

WOD:

“Cindy”

As Many Rounds in 20 Minutes of:

5 Pull-ups

10 Pushups

15 Air Squats

Video courtesy of WOD Prep.

Before you know it, it’ll be Memorial Day weekend, and with that weekend, we WILL do “Murph”.  So, look for some days with a “Murph” prep focus.  What better way than to hit a CrossFit Benchmark that has the gymnastics movements in Murph.  If this is your first time doing Cindy, steady movement is your friend.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off bench or box

Air Squats -> to depth

ELITE: Do WOD with Vest

Cool Down:

Cross Body Lat Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

:20 Row – arms only

:20 Row – Legs and hips

:20 Row – full body

10 Med Ball Squats

10 MB push Press

5 MB Thrusters

5 Wall Ball Shots

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

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

S/S/S:

Time Trial:

For Time:

1000M Row

Rest 5 Min prior to WOD

Video courtesy of WOD Prep.

The goal for the 1000M row should be sub-4 Min.  But make your strokes as efficiently as possible.

WOD:

For Time:

50 Wall Balls (20/14)

21 Toes 2 Bar

35 Wall Balls

21 Toes 2 Bar

20 Wall Balls

21 Toes 2 Bar

Time Cap – 18 Min

Video courtesy of CrossFit HQ.

Aim to take out big chunks on the Wall Balls to get through the bigger sets.

Scaling Options:

MB weight -> 14/10 -> as needed

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups

Cool Down:

Wall Figure-4 Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Ski Erg

10 Plank Shoulder Taps

10 Empty Bar Good Mornings

5 Inchworm push ups

5 Bow to Bends

1:00 Ski Erg

10 empty bar RDLs

2 Wall Walks

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Banded Deadlift this cycle.  With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week.

WOD:

15 Min AMRAP:

3 Wall Walks

3 Power Cleans (135/95)

3 Cal Ski Erg

6 Wall Walks

6 Power Cleans

6 Cal Ski Erg

*Add 3 cals or reps each round

Video courtesy of WOD Prep.

Believe it or not, 15 Min will not last long, so if you want to get high in the numbers on this one, move with a purpose.  The make or break will likely be the Wall Walks.

Scaling Options:

Wall Walks -> Scaled Wall Walks -> 8 Plank Shoulder taps per wall walk

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

200M jog

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

10 Hollow Rocks

5 Cobra to Down Dog

10 Thread the Needle

10 Kneeling Lat Stretch

5 Cobra to Hip Snap

10 Cossack Squats

WOD:

4 Rounds:

800M Run

50 Walking Lunges

10 Burpees

Video courtesy of Mayhem Athlete.

Today will be a grind.  There is no short cut or way to speed through this one.  Just strap in and keep going.

Scaling Options:

Run -> 1000M Row

Lunges -> walking Air Squats

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

3X:

10 Box Step Ups

10 PVC Pass Throughs

5 DB deadlifts per side

5 DB Push Press per side

6 Alt DB Snatch

4 Box Step Overs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 19Mar 1RM

Video courtesy of CrossFit Diablo.

Second week hitting our Snatch Complex of 1 Snatch Pull, one Power Snatch, and one Low Hang Squat Snatch. Like we mentioned last time the Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.

WOD:

For Time*:

100 Single DB Box Step Overs (35/25) 20” box

50 Alt Single Arm Devil’s Press (35/25)

*Top of every minute, perform 10 single DB Push Press (35/25)

WOD begins w/10 single DB Push Press

Videos courtesy of Mayhem Athlete and CrossFit St. Landry, respectively.

This one can sneak up on you quick.  Make the Push Press quick and effective. You can break those Push Press up between your arms any way you want.  Would probably be quicker to do all 10 on one side so you can get back to the WOD, but up to you.

Scaling Options:

Box height -> 16 -> as needed (ELITE: 24”)

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side