Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin, press, push press, push jerk
WOD:
5 Rounds:
400M Run
7 Clean & Jerks (135/95)
50 Double Unders
Time Cap – 30 Min
Video courtesy of CrossFit Mayhem.
The make-or-break piece for this WOD is going to be how efficiently you can cycle the Clean & Jerks. We know for the run and Dubs, steady rhythm will be key. But, can you keep good form and cycle the barbell work?
Scaling Options:
Run -> 500M Row
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)
10 PVC Drop Snatches – see video below, courtesy of Catalyst Athletics.
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
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
2@60%
2@65%
1@70%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Our Snatch Complex this cycle will focus on quick drops to the receive position for snatch and stability in that catch position. On the first Snatch, get tall with the pull and then a split second later get under the bar FAST! Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up. Just like in the first snatch, get under that bar FAST! Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more Overhead Squat.
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
The first 8 intervals are Pull Ups
The second 8 intervals are Push Ups
The third 8 intervals are Sit Ups
The last 8 intervals are Air Squats
There is no rest between exercises
Score = Total Reps
Compare to 20200914
A classic CrossFit bodyweight WOD. The good news: You only work for 20 seconds at a time! The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so. Otherwise, the later rounds will be very low reps. Your goal should be to hit the same number of reps each round for a given movement. So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round. Also, keep a running total in your head as the WOD goes on. That way, you’ll know your score at the end.
Scaling Options:
Pull Ups -> Strict Banded Pull Ups-> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Push Ups -> Off a bench (ELITE: HSPUs)
Sit Ups -> Feet anchored (ELITE: GHD)
Air Squats -> To depth
Cool Down:
Scorpion Hold – 1 Min per side (feel it in the pec)
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Power Clean from mid-shin
WOD:
9 Sets for Load:
Power Clean
5-5-3-3-3-1-1-1-1
Aim to set new 1RM
Video courtesy of TOROKHTIY.
We finish off transition week with a little fun time getting heavy on some Power Cleans. Use the sets of 5 and 3 to prime up to the heavy singles. Rest as needed between the sets so you ae as fresh as possible for each attempt.
Scaling Options:
Power Clean (if low back is injured) -> Hang Power Clean
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
S/S/S:
10 Minutes to establish 1RM weighted pull up
Compare to 20240313
Video courtesy of Paradiso CrossFit.
Always look to get stronger in the strict versions of movements. That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced. Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up. If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.
WOD:
For Time:
9 Pull Ups
12/9 Cal Echo Bike
15 Pull Ups
15/11 Echo Bike
21 Pull Ups
21/15 Cal Echo Bike
21 Pull Ups
15/11 Cal Echo Bike
15 Pull Ups
12/9 Echo Bike
9 Pull Ups
Time Cap: 18
Video courtesy of CrossFit HQ.
“Smooth is Fast”. Don’t forget this little bit of knowledge when it comes to Pull ups and the Echo Bike. Instinctively, your body will try to sprint the early pieces when the reps/cals are lower. Fight the urge and maintain a speed on both that you can do in the bigger sets.
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
1000M Row
20 Dual DB Front Rack Lunge (50/35)
16 V-Ups
750M Row
16 Dual DB Front Rack Lunge
12 V-Ups
500M Row
10 Dual DB Front Rack Lunge
10 V-Ups
250M Row
Time Cap – 20 Min
Video courtesy of CrossFit HQ.
Today’s WOD is meant to be that grind, meaning; grit the teeth, put the head down and do the work. For the Dual DB Front Rack Lunge, it is total, not per leg.
Little core stability practice to work prior to the WOD. Feel like really pushing things? Increase the holds to :45 each.
WOD:
3 Rounds:
15 – Dual KB Deadlifts (70/55)
21-15-9 – Handstand Push Ups
15 – Devils’ Press (50/35)
21-15-9 – Burpee over DBs
Time cap – 15 Min
Videos courtesy of Marcus Filly and Sarah Rippel, respectively.
At it’s core, today’s WOD is a push/pull going from a pull-centric to a push-centric move each time. The way the reps go, at 3,2,1…Go!..perform 15 Dual KB Deadlifts, then 21 HSPUs, then 15 Devil’s Press, then 21 Burpee over DBs, then 15 Dual KB Deadlifts, then 15 HSPUs, then 15 Devil’s Press, then 15 Burpee over DBs, then 15 Dual KB Deadlifts, then 9 HSPUs, then 15 Devil’s Press, then 9 Burpee over DBs. If you do the math, the total reps per movement are the same for each movement. We just spice it up with two movements starting with higher volume and finishing with less volume, and the other two movements staying consistent throughout. On the KB deads, look to keep your legs pretty close to being together to allow better balance.
Scaling Options:
KB weight -> 55/35 -> as needed
HSPUs -> Pike Push ups off box -> Pike Push up off floor -> high kneel DB press
B-Skip 30’ – For both, see video below, courtesy of Runify
30 Calf Pedals in Down Dog
WOD:
For Time:
200M Run
Rest 1:00
300M Run
Rest 1:30
400M Run
Rest 2:00
500M Run
Rest 2:30
600M Run
Rest 3:00
700M Run
Rest 3:30
800M Run
Time Cap: 45 Min
Video courtesy of CrossFit HQ.
We enter transition week with some good cardio on the road. The goal here is to be as close to or better than a 1 for 1 on work/rest ratio, meaning, in the 200, finish in a minute or better, in the 300, finish in 1:30 or better. Again, this is the goal. If not, do as best as you can.
Barbell warmup – With an empty bar and grip right outside the shoulders, perform 5 reps of: Strict Press, Dip/hip pop (don’t press the bar with arms, just pop the hips to feel it float in the air for a split second), Push Press
S/S/S:
Push Press
5X5
Increase weight ea round
Compare to 27Mar2024
Video courtesy of Catalyst Athletics.
Re-test week finishes with our 5X5 for Push Press. Use that good technique you have been working on over the last 9 weeks and you should be able to go heavier today than you did on March 27th.
WOD:
AMRAP 7:
Burpee to Plate (45/25)
Video courtesy of Functional Bodybuilding.
WOD begins in the standing position. At 3,2,1..Go! drop down to chest and thighs on the ground, pop up and either hop onto or step onto plate. Must lock knees and hips while standing on top of the plate for the rep to count.
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, move hands out to snatch grip and put bar on your back and do 5 Overhead Squats
S/S/S:
Banded Deadlift
5X5
Increase weight ea round
Compare to 4Apr2024
Video courtesy of Rogue Fitness.
We continue re-test week with hitting a new 5X5 on Banded Deadlifts. Use the same band you used on 4Apr, and aim to go heavier per set than you did that day.
WOD:
2 Rounds for Time:
50 Double Unders
25 Hang Power Cleans (95/65)
50 Double Unders
25 OHS (95/65)
50 Double Unders
25 Ab-mat Sit Ups
Video courtesy of Kristi Eramo O’Connell.
Your goal in today’s WOD? Just. Keep. Moving! IF possible, go as close to unbroken per section as you can, especially in the barbell pieces.
Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
Clean & Jerk w/u (Do this after going for Snatch 1RM, but before starting 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
WOD:
20 Min to establish a 1RM Snatch
20 Min to establish a 1RM Clean & Jerk
Compare to 20 Mar2024
Video courtesy of Frankie Chavez.Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!!
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
Joint Strike CrossFit 