Videos courtesy of Rebecca Fuselier, CrossFit Hubtown, and PRs All Day, respectively.
This extended EMOM will help push some muscular endurance while still keeping the focus on technique. Aim to be done with each minute’s work by about the :45 mark.
Scaling Options:
Wall Walks -> 10 Plank Shoulder taps per Wall Walk
Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Snatch, OHS, High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
3 Position Snatch (Floor/Hang/High Hang)
With a running clock:
From 0:00-5:00, do 3@70%
From 5:00-10:00, do 2@75%
From 10:00-15:00, do 2@80%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Snatch Complex prior to our Oly re-test. %s go up, so keep that form dialed in.
WOD:
For Time:
30/18 Ring Dip Buy-In
Then
7 Rounds:
7 Power Cleans (135/95)
7 Box Jumps (24″/20″)
Then
50 GHD Sit-Up Cash Out
Videos courtesy of Move Strong and Rogue Fitness, respectively.
Look to get the Ring Dips finished in no more than 3 sets. Your Power Cleans should be as close to unbroken touch-and-go as possible. Steady pace on the Box Jumps, and then same pace on GHDs.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom
S/S/S:
Back Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our last time hitting Back Squats this cycle until we re-test our 5X5. Like we did with Push Press earlier this week, our goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day. If that just happens to be a new 1RM, cool! If not, make it heavy for the day.
WOD:
AMRAP 10:
4 Burpee Pull Ups
8 Toe2Bar
12 Alt Pistols
Score = Total completed Rounds + any leftover reps
Videos courtesy of WOD Star and OPEX Athletics, respectively.
Burpee Pull Ups can be either kipping or jumping as long as the pull up bar is at least one inch above your extended OH reach. Any distance shorter (as in the video below, courtesy of Movement Link ) is considered scaled.
Scaling Options:
Burpee to Pull up -> Burpee to jumping pull up (inside reach)
Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front, Push Press
S/S/S:
Push Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Last time hitting our Push Press prior to our 5X5 re-test. The goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day. If that just happens to be a new 1RM, cool! If not, make it heavy for the day
WOD:
3 Rounds of:
1 minute of max Reps Box Jump Overs (24″/20″)
1 minute of max reps Dual DB Push Press (35/25)
1 minute of max reps Ab-Mat Sit Ups
1 minute of max reps Double Unders
1 minute of rest
Score = Total Reps
Video courtesy of CrossFit Inguz and WOD Prep, respectively.
Looking for a little “Fight-Gone Bad” style WOD for our Wednesday. Lots of reps and a pace that lets you keep moving all 4 minutes in the rounds is your goal. With the Push Press weight being a little lighter, aim for a big chunk of reps. And yes, today there is no scale for double unders. If you have not done dubs before, today is a great day to get a minute of practice per round. Who will get their first?
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
WOD:
For Time:
800M Run
75 Air Squats
50 Push Ups
25 Pull Ups
600M Run
60 Air Squats
40 Push Ups
20 Pull Ups
400m Run
55 Air Squats
30 Push Ups
15 Pull Ups
35 Min Cap
Video courtesy of CrossFit HQ.
Little bit of “Murph” prep for the week with a descending ladder in all movements and running we’ll see in Murph. Try to make big chunks of the bigger rep sets, and aim to pick up speed as the sets get smaller.
Scaling Options:
Run -> 250M row for every 200M of run
Air Squats -> to depth
Push Ups -> To bench
Pull Ups -> Banded Strict Pull ups -> Buddha Rows -> Ring Rows
Barbell Warmup – 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, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 3@70%
From 5:00-10:00, do 2@75%
From 10:00-15:00, do 2@80%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Clean Complex before we re-test out Oly 1RMs (29May), so we up the %s a little more today. Keep that form dialed in and make sure each one is perfect.
WOD:
“Dumbbell DT”
5 Rounds For Time:
12 Dual DB Deadlift (50/35)
9 Dual DB Hang Power Clean
6 Dual DB Push Jerk
Time Cap: 14 Min
Video courtesy of Swiss Alpine Battle. CrossFit Games multi-time podium finisher, Patrick Vellner tackling “Dumbbell DT”.
So, a little twist on a classic Hero WOD, “DT”, but done with dumbbells. The load is lower than normal DT weight, so the goal is to finish faster than you would normal “DT”. That said, don’t let form go out the window in the hopes of a faster time. Still keep a flat back during the deadlifts (only one head of each DB needs to touch the ground). In the Hang Power Cleans, don’t turn it into hammer curls. Use the hips to jump the weight up to the shoulders, and finish with elbows in front of the DBs. For the Push Jerk, again use the hips to move the weight rather than making it all shoulders. IF you can go unbroken each round, do so, but if you have to break, try to make it on the 11th deadlift, and the 8th hang power clean
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
4 Rounds:
2 Min Max Meters – Ski Erg
1 Min Rest
2 Min Max Meters – Echo Bike
1 Min Rest
2 Min Max Meters – Row
2 Min Rest
Score = Total Cals
Video courtesy of Train FTW.
Quick, short bursts of intensity is on the menu today! Aim to go as close to full-go, especially towards the end of each segment, as you are going into a one-minute break. How far can you make it?
Barbell warmup – With an empty barbell, perform 5 reps of: Good mornings, RDLs, Deadlifts. Put strap around barbell and do 3X5 of Banded barbell with light weight, increase each set. Work up to working weight
S/S/S:
Banded Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.
Third time hitting Band Deadlifts this cycle. Reps drop down to 3 per set, but working sets are back up to 5. Like last time, the goal is to finish heavier than the last set you did on the 3X5 session.
WOD:
AMRAP 15:
3 Handstand Push Ups
6 Toe2Bars
9 Thrusters (115/85)
12 Am. KB Swings (55/35)
Video courtesy of CrossFit HQ.
Today’s push/pull, push/pull should keep the blow flowing quite well for you. As the WOD goes on, make sure you shake out the arms prior to going back up on the rig for Toe2Bars. By about mid-way through this one, your grip will start going, so be careful!
Scaling Options:
HSPUs -> Pike push up off a box -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)
Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups
Joint Strike CrossFit 