Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
For Time:
20-1 (20-19-18-etc…)* of…
American KB Swings (55/35)
*After Even Rounds, do 10 Burpee to 6″ target above reach
*After Odd Rounds, do 30 Double Unders
Video courtesy of Train FTW.
On paper, this one doesn’t look too bad, but don’t be fooled! There are a lot of reps in this one. Try to find a steady pace per movement that you can maintain. As you get towards the last few rounds, then look to pick up the speed.
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs
S/S/S:
Snatch Grip Deadlift
5X3
Increase weight ea set
Video courtesy of Untamed Strength.
Third time hitting our Snatch-grip Deadlifts this cycle. With the reps dropping to 3 per set, aim to go even heavier than the 3X5 week!
WOD:
14 Min AMRAP:
12/9 Cal Row
10 Toe2Bar
14/11 Cal Row
10 Toe2Bar
16/13 Cal Row
10 Toe2Bar
…etc
(add 2 cals to row every round)
Video courtesy of Breazeal Gymnastics.
Today we’ll hit a little ascending ladder on our rower with consistent sets of 10 Toe2Bars between rounds. Good steady pace on the row and smooth sets on the Toe2Bars will let you get quite a few rounds in today!
Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: hang muscle cleans, hang power cleans, strict press, push press, push jerk
WOD:
For Time:
21-15-9:
Shoulder To Overhead (115/80)
Single DB Box Step Ups (35/25) (24″/20″)
-rest 3 Min
15-9-6:
Shoulder To Overhead (135/95)
Dual DB Box Step Up (35/25) (24″/20″)
-rest 3 Min
9-6-3:
Shoulder To Overhead (155/110)
Dual DB Box Step Overs (35/25) (24″/20″)
Video courtesy of Online WOD.
Three mini-WODs that look the same, but increase in both load and skill as you progress. In part 1, the Shoulder2Overhead is a bit lighter, so you could get away with strict press or mixing in some push press. But either way, with the lighter load, goal is to move through those reps rather quickly. With the single DB box step ups, you can hold the single DB in the suitcase position, or in the front rack, or across your back. Your choice. In part 2, the load goes up, so you’ll want to use either a push press or push jerk to get through those S2OHs. Now on the step ups you go to 2 DBs. So again, hold them any way you can. For the final piece, the load should be heavy enough where we’re looking at push jerk, and most likely the first set won’t be unbroken, but if you get the strength and the gas in the tank, go for it! The final DB/box work sees us go to box step OVERs. So, with those, look at maybe using more of a lateral movement to get through these.
Scaling Options:
Bar weight -> 55, 65, and 75% of Push Jerk 1RM. (ELITE: 135/95,165/115, 185/130)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom
S/S/S:
2-Sec Pause Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Paused Back Squats this cycle. Our goal is to get even heavier this week than the time we hit these for 3X5. With an increase in weight, make sure you still keep that tight hold at the bottom for a good 2 seconds each rep.
WOD:
For Time:
30/24 Cal Echo Bike
500M Row
-rest 2 Min
20/16 Cal Echo Bike
350M Row
-rest 1 Min
10 Cal Echo Bike
250M Row
Time Cap – 16 Min
Video courtesy of Dark Horse Rowing.
Some sled-dog work today on the cardio! Would suggest trying to keep your cadence at about a 65-70 to move through those cals efficiently. Then, hard leg drive to get through the rowing distance. Use your rest to let the heart rate come back under control along with the breathing. This should allow you to hit the next piece just as hard!
Cool Down:
Couch stretch – 2 min per side
Roll out hamstrings and glutes – 30 passes per side
As Chubbs Peterson famously said in Happy Gilmore, “It’s all in the Hips!” Today hip engagement will make or break this WOD. With a heavier KB for the Russian Swings, use the hips more than the arms, as you’ll need the arms and shoulder more in the Toe2Bar. In those T2Bs, still get a good hip opening and closing to get the kip working for you. And lastly, with a higher box, really open those hips FAST to get the needed height covered.
Scaling Options:
KB weight -> 55/35 -> as needed (ELITE: Am KB swings at 70/55)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)
S/S/S:
Strict Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Third attack on Strict Press for our current cycle. The reps per set drop to three, so aim to go heavier than the 3X5 week. Also, really lock in the core throughout the lift to keep yourself steady.
WOD:
Every 4 Min for 12 Min, complete:
50 Double Unders
15 Power Clean & Jerks (65% of 1RM)
10 Burpee Over Bar
Score = Slowest round
Video courtesy of CHALK Fitness.
When thinking of the best strategy on attacking this WOD, I would say, smooth-fast-smooth. Have a smooth, consistent pace through the dubs, et fast (yet safe) in the C&Js, and smooth on the burpee over bar. If you are not able to get all 15 C&Js unbroken, aim to at least get 5 touch and go before letting go of the bar.
Scaling Options:
Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)
Video courtesy of Team Misfit. Some good Wall Ball efficiency tips here!
Think of going from movement to movement as going from one gear to another in a car. As you move to that next gear, your speed increases. Start with a steady pace on the ski erg, turn it up a little on the wall balls, and then give the run a good pace. Maybe open up a bit of a sprint to finish the last run.
On rig: Perform 5 reps of scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring row
Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
4@65%
4@70%
3@75%
Sets start every 5 min
% Based on 7June 1RM
Videos courtesy of Train FTW.
Third round of our Snatch complex for this cycle. Our reps per set increase, so total time per set increases as well. With an increase of reps, take that extra second between complexes to re-grip and rest your hips every time.
WOD:
18-15-12-15-18:
Handstand Push Ups
Box Jump Overs (24”/20”)
Pull Ups
18 Min Cap
Video courtesy of Functional Bodybuilding.
Little bit of a down-and-up the valley with our rep scheme today. Look to hit manageable chunks of reps as you chip away at each round. Don’t go too big and hit a fatigue point. Knowing when to take that really quick breather to allow you to go right back in on the attack will be important today to get under the cap.
Scaling Options:
HSPUs -> Pike push up off box or floor -> High-kneel dual DB press (ELITE: Deficit HSPUs)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> 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, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk
S/S/S:
3-Position Clean (High Hang, Hang, From Floor)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of each set
Sets start every 4 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie. Second time hitting our current Clean Complex for this cycle. With the %s going up, your time per set will increase. As with last time, make sure you finished each set with one either Push Jerk or Split Jerk.
WOD:
17 Min AMRAP:
10 Dual DB Thrusters (50/35)
15 GHD Sit Ups
*After Each Round of GHDs…
– Reps of 30-40-50-60…etc of Double Unders (add 10 reps each round)
Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.
Looking to get as far as possible in 17 min with this WOD. The Thrusters and GHDs will stay the same throughout, but your Dubs will go up by 10 every round. Stay as steady on those as possible. On the GHDs, make sure to “fire” the legs as you come up, otherwise you’re only coming up using the low back.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
10 Rounds For Time*:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Balls (20/14)
*At start of WOD and every 3 Min, 200’ shuttle run
Time cap: 30 Min
Video courtesy of CrossFit HQ.
Best way to handle this WOD is set up a 25’ section for your shuttle run. 200’ will mean you’ll go down and back the 25’ section 4 times. Would have the start/end line close to where you will do the rest of the work so you’re not spending a lot of time in transition from shuttle runs to the movements in the WOD. Remember, the WOD begins with the shuttle run, and then every 3 minutes thereafter.
Scaling Options:
Strict Pull Ups –> Buddha Pull Ups -> Ring Rows (ELITE: Strict Muscle Ups)
