Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength.
This week, we jump into our 5X3 week for deadlifts. Again our goal this week is to go heavier per set than we did on the 3X5 week.
WOD:
3 Rounds:
400M Run
12 Burpee to Kipping Pull Ups
Video courtesy of OPEX Fitness.
As you come in from your run, make an effort to take 2-3 big/deep breaths to get your heart rate and breathing back under control prior to the burpee to kipping pull ups.
Scaling Options:
Burpee Pull Up -> Burpee to Jumping Pull Up (bar inside of OH reach)* (ELITE: Bar Muscle Ups)
Barbell Warmup – With an empty barbell 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, press, push press, push jerk
WOD:
Every 4 Min for 8 Rounds:
50 Double Unders
3 Wall Walks
Clean & Jerk*
*C&J weights and reps:
Rounds 1 & 2 – 5 @ 60% of 1RM
Rounds 3 & 4 – 4 @ 70%
Rounds 5 & 6 – 3 @ 75%
Rounds 7 & 8 – 2 @ 85%
Video courtesy of Skyline CrossFit.
Try to keep a steady pace on your dubs so your heart rate doesn’t get too high. This will hopefully allow your breathing and heart rate to be a little calmer when knocking out the wall walks. Then, make a good attack on the C&Js each round. Finish before the 3:00 mark per round, you get some rest.
Scaling Options:
Dubs -> 100 Single Unders
Wall Walks -> Wall Walk to 20” from wall -> 8 Alt Plank Shoulder taps per Wall Walk (ELITE: 15’ Handstand Walk)
Super Squat Hip Sequence -See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
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 2set @75%
%s Based on 7Aug 1RM
Video courtesy of Diablo CrossFit.
Third time hitting our current Snatch The %s stay the same as last time but reps go up, so we will up the time between sets as well.
WOD:
AMRAP 14:
2-4-6-10…etc
Toe2Bar
Dual DB Push Press (50/35)
Video courtesy of Functional Bodybuilding.
With an ascending ladder, would suggest think about breaking up reps around the set of 6 or 8. Going unbroken to this point will be good to get your rhythm of the movements down, but as the reps get higher and higher, grip fatigue will set in. Use manageable chunks to give you that small reprieve to let the blood flow out of the hands and arms for a second or two. That way your recovery will be quick, allowing you to get back on the movements quicker.
5 Rounds of “Rowling” – see video below, courtesy of Train FTW. Penalty move for all rounds – Burpees
WOD:
5 Rounds For Total Distance:
:20 Row
– Rest :40
:30 Row
– Rest :30
:40 Row
– Rest :20
:50 Row
– Rest :10
1:00 Row
– Rest 1:00
Score = Total Meters Rowed
Video courtesy of Kristi Eramo O’Connell.
In our 5K Row technique work, our goal in today’s rowing intervals is to start with faster rowing in the shorter intervals and then lengthen out your stroke as the intervals get longer.
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 – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics)
S/S/S:
Jerk Drive + Push Jerk + Split Jerk
0:00-03:00 – 2 sets @65%
03:00-6:00 – 2 sets @70%
6:00-9:00 – 1 sets @75%
Use % from 29May C&J 1RM
Video courtesy of FCCF.
Second time hitting our Push variation this cycle. With the emphasis on Push and Split Jerk, our hope is by the time we get back to testing your C&J 1RM, the Jerk should feel more secure and stronger
WOD:
“Out-run Jason”
13 Min AMRAP:
13 Pull Ups
13 Push Ups
13 Ab-Mat Sit Ups
13 Box Jumps (24”/20”)
13 Burpees
Pic courtesy of CrossFit DNR. Happy Friday the 13th!
Move like Jason is on your heels! Actually, find a steady pace and have some fun moving through these bodyweight killers!
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
This should give you vibes of CrossFit Open WOD 23.2. Aim to keep the shuttle runs on a steady pace and find manageable chunks on the OHS. I would caution against unbroken past set 1 as that will be a lot of taxing on the shoulders, and you have a heavy single in Power Snatch coming up later.
Pic courtesy of The USAF Office of Special Investigations.
Warmup:
15 Cal Row
50 Single Unders
25 L-Leg Single Unders
25 R-Leg Single Unders
10 Cal Row
30 Double Unders
10 Push up to downward dog
Pull up warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean
WOD:
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175/125)
11 HSPUs
11 KB Swings (70 /53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Scaling Options:
Box height -> 24/20 -> as needed
C2B -> Chin above pull ups -> Buddha pull up -> ring row
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats
S/S/S:
2-Sec Pause Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Squat variation for the cycle. With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week. This is how we get stronger!
WOD:
3 Rounds:
20/15 Cal Ski Erg
30 Jumping Lunges
40 Double Unders
5 Wall Walks
Video courtesy of The Active Life.
In this WOD, you’ll go from a hip-closing movement to a hip-opening movement, to a rapid foot movement, and finish with a rapid-ish hand and shoulder movement. Big thing: don’t let your knee slam into the ground in the jumping lunge.
Scaling Options:
Dubs -> 80 Single Unders
Jumping Luges -> Lunges
Wall Walks -> to 20” from wall -> 8 Plank Alternating Shoulder taps per 1 Wall Walk (ELITE: 30’ HS Walk)
PROGRAMMING NOTE: We will do a 9/11 Memorial WOD this Wednesday
Warmup:
10 Air Squats
10 Bow2Bends
10 Spider-Man Lunge w/twist
5 Light Dual DB deadlifts
5 Dual DB Hang Power Cleans
5 Dual DB Front Squats
5 Dual DB Push Press
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
0:00-04:00 – 2 sets @65%
04:00-8:00 – 2 sets @70%
8:00-12:00 – 1 sets @75%
%s Based on 29May 1RM
Video courtesy of Collin Meeves.
Second time hitting our Clean Complex this cycle. Again, with the low hang, focus on pushing the knees out of the way (do NOT lock them back, rather screw the feet in so the knees move out of the way) and keeping the bar in as straight a path as possible.
WOD:
EMOM 12:
5 Dual DB Deadlifts (50/35)
5 Dual DB Hang Squat Cleans
5 Dual DB Thrusters
Videos courtesy of CrossFit HQ.
On the Dual DB deadlifts, only one head per DB needs to make contact with the ground. Your goal should be once you complete the 5th DL, after you stand all the way up, go right into the hang squat cleans. On your last Squat Clean, keep the DBs on the shoulder and go right to the Thrusters. This will get spicy quick! Don’t stress if the rest time gets smaller and smaller. Keep your movements perfect and you’ll get through!
