Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

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

C&J warmup (do before 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 11Jan2023

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!!!  For a little motivation (video courtesy of Weightlifting Savage)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

:30 Jump Rope

10 Cobra to Downward Dog

10 Calf Pedals in Down Dog

10 Cossack Squats

:45 Jump rope

10 KB deadlifts

5 Russian Swings

10 Alternating V-Ups

1:00 Jump rope

WOD:

For Time:

100 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings (70/53)

80 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

60 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

40 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

20 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

Time cap: 25 Min

Video courtesy of Train FTW.  Quick demo on the weighted sit ups.

Keeping you busy with a descending ladder on Double Unders with a constant number of plate-weighted  sit ups and Russian KB Swings.  Today, keep the core tight in all movements so at the end, you don’t have a sore back.

Scaling Options:

Double Unders -> 2xSingle Unders (ELITE: Double number of DUs)

KB weight -> 53/35 -> as needed (ELITE: Dual KB 53/35 ea)

Sit Ups -> feet anchored (Elite GHD Sit Ups)

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

10 Spider-Man Lunge

5 Pushup2Downward Dog

10 Heel2Toe

5 Kip Swings

Then….

Super Squat Hip Sequence -see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 27Jan2023

Video courtesy of Catalyst Athletics.

Re-test week is here!!  Time to see if the last 9 or so weeks of work have paid off.  We beginning with our 5X5 on Back Squat.  If you hit every session of Back Squat this cycle, you should be able to go heavier per set than you did on 27Jan.  Push for it!!!

WOD:

EMOM for 15 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Video courtesy of WOD Star.

With Memorial Day not too far away, look for some “Murph”-style movement prep to hit our WODs.  Today, we’ll focus on the bodyweight movements in “Murph” but cut the volume back a bit.  Goal is smooth movements and quick transition to allow you to finish in roughly 45 seconds every minute.  Score is total successful rounds.  Should you not make the time cap on one of the minutes, finish the round you were in when you missed the cap, then rest the remainder of that minute before you go again.  One of the movements I see folks lose form on the quickest in the Air Squat.  Don’t look at the ground when doing these.  Keep the gaze in front of you so the spine stays straight, and make sure to get full depth at the bottom and fully lock out the knees and hips at the top.

Scaling Options:

Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

Push ups -> off a bench

Air Squats -> to target

(ELITE: wear vest)

Cool Down:

Couch Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

1:00 Row

10 Kickers per leg

10 Alt Toe Touch

2 Rope walks

5 Toe2Rope – See video below, courtesy of Ben Bergeron

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, RDLs, Deadlifts

S/S/S:

10 Min Rope Climb practice

Video courtesy of CrossFit HQ. Take the first part of class to get a little bit more comfortable getting that good clamp on the rope when doing rope climbs.

WOD:

For Time:

21 Deadlifts, weight 1 (lightest)

21 Chest2Bar Pull-Ups

15 Deadlifts, weight 2

15 Bar Muscle-Ups

9 Deadlifts, weight 3 (heaviest)

9 Rope Climbs, 15 ft

Female Bar weight – 155, 185, 205 lb

Male bar weight – 225, 275, 315 lb

Time cap: 15 minutes

Video courtesy of The CrossFit Games.

Our final take on the Quarterfinal WODs will leave the WOD just the way it was written for RX’d. The weight gets heavier and the movements get more advanced as you move along.  Very doable WOD, but it will work you!  Keep good form on the deadlifts, keep the shoulders engaged on the pull ups and muscle ups, and really clamp down on the rope with your feet during the rope climbs.

Scaling Options:

Bar weight -> as needed as long as you increase every round.  Goal = unbroken reps

C2B pull ups -> chin-above -> Buddha Pull ups

Bar Muscle Upss -> burpee to pull up

Rope climbs -> 2 rope walks per climb

Cool Down:

Banded hamstring stretch – 1 min per side

Doorway Stretch – 1 Min per side

Warmup:

1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Sit Ups

1:00 Row (5K pace or faster)

10 Alt V-Ups

:30 Row Sprint

10 Alt-V-Ups

S/S/S:

Super Squat Hip Sequence

Video courtesy of Mobility WOD

1:00 Cobra pose

1:00 Plank

1:00 Left Side plank

1:00 Right Side plank

A little bit of core stability and leg mobility to get you ready for this burner of a WOD

WOD:

20-Min AMRAP:

1,000-Meter Row

50 Ab-Mat Sit-Ups

500M Row

25 V-ups

Video courtesy of The CrossFit Games.

20 Min AMRAP for today, so goal should be steady-state, constant movement.  That said, try to pick up the pace when doing the 500M row compared to the pace you have on the 1000M row.  Only change between this and what is RX’d for the Quarterfinals is instead of Ab-Mat sit ups, hitting GHD sit ups.

Scaling Options:

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

V-Ups -> Alternating V-Ups

Cool Down:

Samson Stretch hold – 1 min per side

Cobra pose – 2 Min

Warmup:

10 Box step ups

10 Cobra to Downward Dog

10 Bow2Bends

5 Cobra to Hip Snap

5 Box Jumps

5 box jump overs

3 Burpee Box Jump overs

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, press, push press, push jerk

S/S/S:

12 Min EMOM:

Min 1 – 4 Seated Box Jumps

Min 2 – 2 Clean & Jerks (Start at 50% of 1RM)

Increase height each round on seated box jumps

Increase weight each round on C&Js

Videos courtesy of Train FTW. Today we prime ourselves for the WOD by getting that explosiveness of seated box jumps in as well as working on quick 2-rep cycles on Clean & Jerks.

WOD:

5 Rounds For Time:

5 Burpee Box Jump-Overs (24/20)

1 Clean & Jerk @ 75% of 1RM

*Add 1 clean and jerk after each

round.

Time cap: 10 minutes

Video courtesy of The CrossFit Games.

Today’s Quarterfinal-inspired WOD finds us keeping a steady state on 5 Burpee Box Jump Overs and increasing our Clean & Jerks over 5 rounds.  Try to keep moving the whole time on the burpee box jump overs.  On the Clean & Jerks, make sure you are stable prior to hitting the Jerk, but if you can safely catch the bar and use the stretch reflex to go right into the jerk, have at it.  Feel like going for the height and weight the Quarterfinal calls for?  See the above video or the notes under Scaling. Get after it!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Bar weight -> 50% of 1RM -> as needed (ELITE:275/185)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

200M jog

10 Alternating Samson stretch

10 push up to downward dog

:30 Single Unders

:30 air squats

:30 R-leg SUs

10 walking lunges

:30 L-leg SUs

10 Walking lunges

S/S/S:

12 Min EMOM:

Min 1 – 5 Single-Arm Deadlifts per side

Min 2 – 5 Single-Arm Push Press per side

Min 3 – 5 Single Arm Devil’s Press – Left arm

Min 4 – 5 Single-arm Devil’s press – Right arm

Video courtesy of Street Parking.  Quick demo of one-arm devil’s press. Looking to prime up the shoulders and core for the Single-Arm DB work coming in today’s WOD.

WOD:

12-Min AMRAP:

8 Dumbbell Snatches, Arm 1

8 Overhead Walking-Lunge Steps, Arm 1

8 Dumbbell Snatches, Arm 2

8 Overhead Walking-Lunge Steps, Arm 2

40 Double Unders

DB weight – 50/35

Videos courtesy of the CrossFit Games.

Today’s Quarterfinal-inspired WOD will get a great burn on your shoulders with the Snatch and OH walking lunge work.  Keep the core tight!  Other than the DB weight, only change is in the QuarterfinalsWOD instead of Dubs, you would do 40 jump rope crossovers.  Feel free to give those a shot.

Scaling Options:

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

Double Unders -> 80 Single Unders (ELITE: 40 Jump Rope Cross Overs)

Cool Down:

Kneeling Lat Stretch – 1Min per side

Scorpion Stretch – 1 Min per side

:30 lacrosse ball roll on sole of foot

Video courtesy of Rise Above Personal Training

Pic and video courtesy of The CrossFit Games.  This week we will have some fun tacking versions of the CrossFit Games Individual Quarterfinal WODs.  We will adjust the majority of them to fit our levels, but feel free to give them a run they way they were originally designed as we’ll post a link for each original WOD through the week. Any of the original movements we alter will be listed as ELITE in the scaling options.

Warmup:

2 rounds:

200M run

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Shoulder taps in plank

:30 Handstand Hold

Then…

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin

S/S/S:

Every 3 Min for 12 Min:

1 Squat Clean + 3 Front Squats

2 Wall Walks + :20 Handstand Hold

Start light and then build on bar weight

Our goal for this section is a primer for the work in the WOD.  With the squat clean, focus on dropping under the bar fast and staying solid in the catch, and then pistoning out two additional Front Squats without leaning forward.  On the wall walks, looking keep the core tight and shoulders engaged.

WOD:

For Time:

9 Front Squats, weight 1 (heaviest)

9 Wall Walks

15 Front Squats, weight 2

15 Burpee to Chest2Bar Pull Ups

21 Front Squats, weight 3 (lightest)

21 Handstand Push-Ups

Bar weights – 80%, 65%, and 50%, respectively of 1RM

Time cap: 15 minutes

Today we start off with a different approach and the weight in the Front Squats will drop as the WOD goes on, BUT the reps go up. The bodyweight movements will tax your core and shoulders, so stay tight!

Scaling Options:

Bar weights -> scale as needed to make 3 weight changes (ELITE: Male – 225/185/135. Female – 155/125/95)

Wall Walks – 8 Shoulder taps per rep (ELITE: 25’ HS Walk for every rep)

Burpee to Chest2Bar -Burpee to jumping pull ups (ELITE: Ring Muscle Ups)

HSPUs -> Pike push ups off box or floor (ELITE: Wall-facing HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

400M Run

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Stiff-Leg Bear Crawl 30’

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups, Kipping Pull Ups

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

WOD:

For Time:

100 Pull-ups

125 Ab-mat Sit-ups

150 Push-ups

200 Air Squats

*Break up reps and movements as you like

Video courtesy of WOD Prep.  Really good group of folks at WOD Prep.  If you have the time, check out the video for some great tips.

Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after.  Yes, I’m talking about hitting “Murph” during the Memorial Day weekend.  So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of.  But today, we also give you the option of how you want to break up the movements.  We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.

Scaling Options:

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

Push Ups -> Off bench

Air Squats -> to depth

Cool Down:

Banded Bully Stretch – 1 Min per side

Downward Dog Pose – 2 Min

Warmup:

10 Scap Push ups

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold

S/S/S:

Close-Grip Bench Press

5,4,3,2,1

Increase weight each set

Video courtesy of Juggernaut Fitness. Final shot on Close Grip Bench Press prior to re-testing our 5X5.  So, today, our goal is to find a Heavy Single for the day.  Does that mean a new 1RM?  That depends on you.  If things are moving well, and you feel strong, man, go for it.  If the body feel a little beat up, make it heavy for today.

WOD:

For Time*:

100 Push Press (115/80)

*At 0:00, 3:00, 6:00, 9:00, and 12:00 marks, complete a 200M run

15Min Time Cap

Video courtesy of Misfits Athletics.

So, at 3,2,1…Go!, you’ll start with a 200M run.  Once you are back in, pick the bar off the ground, get it to your shoulders and begin knocking out Push Presses.  You will keep knocking them out until either you hit 100 reps, or the clock hits 3 minutes.  When the clock hits 3 minutes, and you haven’t gotten 100 reps, put the bar down, go back out for another 200M run.  Once you get back in, pick the bar back up, and begin push presses at whatever rep number you left off on.  This pattern continues until you hit 100 reps, or the 15 Min is up.  The goal is to get 15-20 reps completed per round.  Use those hips to move the bar!

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Run -> 250M row

Cool Down:

Doorway Stretch – 1 Min per side

Tricep mash on bar – 1 Min per side