Warmup:

Banded 7s*, then..

8 Min AMRAP:

6 Box Step Overs

10 Hollow Rocks

5 Tuck Jumps

5 PVC OHS

Then…

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Overhead Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second stab at Overhead Squats this cycle.  With the working sets dropping to 3, aim to go higher per set than you did in the 5X5 week.  AS these get heavier, don’t let your body position get compromised.  Stay engaged!

WOD:

15 Min EMOM:

Min 1 – 10 Dual DB Box Step Overs (35/25) (24”/20”)

Min 2 – 25 V-Ups

Min 3 – 15 Box Jumps (24”/20”)

Video courtesy of The Progrm.

The goal should be to finish every minute in :45 or less.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> as needed

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHD sit ups)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Decided to step out of my comfort zone and give the Hyrox race a shot.  Did the doubles with a friend.  Didn’t die. Try new things folks!  Enjoy life!

Warmup:

1:00 Row

Walking Knee Hugs 30’

Heel2Toe 30’

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

Video courtesy of Runify

WOD:

2 Rounds of:

In 5 Min, complete:

400M Run

Max Cals – Ski Erg

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Row

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Echo Bike

Rest 2 Min

Score = Combined cals

Video courtesy of CrossFit HQ.

All cardio, all the time!!!  40 minutes of fun!! With each section being about the cals, you want to get the run buy-in out of the way at a good pace, but not so fast that you’ll be out of breath trying to tackle whatever machine you are coming on to. Keep your normal 400M pace, and maybe the last 5 meters, slow down and take a few deep breaths so you are ready to go for the rower, ski erg, or bike.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Hamstring Roll out – 2 Min per leg

Warmup:

8:00 AMRAP:

5 Back Roll to V-Sit

10 Dead Bugs

5 Scap Pull Ups

5 Deficit Deadlifts (build in weight)

Then…

On Rig – Perform 5 reps of: Beat Swings, Kip Swings, Kipping Knee Raise

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

3X5

Add weight ea set

Video courtesy of Rogue Fitness.

Second time tackling deficit deadlifts this cycle.  With the lower starting point, make sure you brace the core as you get into position.

WOD:

With a Running Clock…

From 0:00-7:00:

  7 Wall Walks

  Max Reps, Toe2Bars

From 7:00-12:00:

  5 Wall Walks

  Max Reps Toe2Bar

From 12:00-15:00:

  3 Wall Walks

  Max Reps Toe2Bar

Score=Total Toe2Bars

Videos courtesy of WOD Prep and Constantly Varied Fitness, respectively.

Today, the more efficient you are at wall walks, the more time you’ll have to knock out Toe2Bars.  As you can see above, there is no break between the pieces of this WOD.  From “3,2,1..Go!” until the 7-minute mark, you need to first do your buy-in of 7 Wall Walks.  Once done take the rest of the time to get as many Toe2Bars as you can, but make sure you keep track of the clock.  Once the clock hits 7:00, you immediately go into 5 Wall Walks, then pick up where you left off on your Toe2Bars. You’ll continue until the clock gets to 12:00, then you’ll hit your final 3 wall walks, and then continue where you left off on the Toe2Bars until the clock hits 15:00.  For the Toe2Bars, break these up earlier than you think you’ll need to.

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Courtesy of CrossFit Burgos.

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg or Knee Raise -> Strict Leg or Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Thread the Needle – 1 Min per side

Cobra to Downward Dog x 20

Warmup:

3X:

:20 Row just arms

:20 Row Legs & Hips

:20 Row full body

Then…

10 Squat2Stands

5 Med Ball Squats

10 Kickers

5 Med Ball Thrusters

5 Wall Ball Shots

WOD:

CrossFit Open 19.1

AMRAP 15:

19 Wall Ball Shots (20/14) (10’/9′)

19 Cal Row

Video courtesy of The CrossFit Games.

Our trip back through past CrossFit Opens takes us to Feb 22^nd, 2019. With this one being 15 Minutes, it does you absolutely no good to try to hit the gas from the start of this one.  Rather, try to make every pull of the row count.  Try to make the strokes per min number as low as you can.  Focus on that while rowing and the next thing you know, the cals will be done.  For the wall balls, smooth is fast.  Also, make your breaks (if you take any on the wall balls) very strategic.  Take the break before you red-line.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Calf Pedal in Down Dog – 20 Per side

Warmup:

1:00 Jump Rope

Banded 7s*,then…

10 Thread the needed

5 Cobra To Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

8 lateral jumps over bar

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Video courtesy of Mayhem Athlete.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Push Press

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second time with our Push Press progression this cycle.  Like we talked about last time, don’t just drop into the dip for the push press, rather pull yourself down to build that tension in the body.

WOD:

5 Rounds For Time:

5 Hang Power Cleans (155/105)

10 Burpee Over Bar

50 Double Unders

Time Cap: 15 Min

Video courtesy of CrossFit HQ.

If you do the quick math, to make the time cap, keep each round 3 minutes or less.  If right off the bat, you know you can’t keep that pace, scale the WOD!

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Calf Pedal in Down Dog – 20 Per side

Warmup:

200M Jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

10 KB deadlifts

5 Russian Swings

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance*

Super Squat Hip Sequence**

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

Videos courtesy of OPEX Fitness and Mobility WOD, respectively.

S/S/S:

3-Position Snatch (Floor, Hang, High Hang)

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Snatch Complex this cycle. Just like last time, increase the hip explosion as the reps start higher on the body.

WOD:

30-20-10:

Am. KB Swing (55/35)

One Arm KB Front Rack Walking Lunges

Video courtesy of Verdant CrossFit.

This WOD has the possibility to be a quick finish, but don’t go for broke early in the lunges or the legs are likely to lock up on you.  You can switch which side you have the front rack KB as you go through the WOD.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 Min per side

Oly Wall Sit – 2 Min

Warmup:

3 Rounds:

8 Box Step Ups (Box Jumps by round 3)

8 Spider-Man lunge w/twist

8 Hollow Rocks

:10 Superman Hold

3 Tuck Jumps

-Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Strict Press (bar to the front), Push Press

WOD:

CrossFit Open WOD 12.3

18 Min AMRAP:

15 Box Jumps (24″/20″)

12 Push Press (115/75)

9 Toes-to-Bar

Compare to 20240223

Video courtesy of The CrossFit Games.

Time for another CrossFit Open Blast form the Past!  Today we go all the way back to 2012 for an 18 Min classic triplet. Smooth and consistent should be your goal on each movement.  Stay steady on the box jumps so you have some juice in you when you hit the Push Press (bar comes from the floor to begin), and then steady, manageable chunks on the Toe2Bar.  If you can go unbroken on those, do so.

Scaling Options:

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups

Cool Down:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side  

Warmup:

1:00 Ski Erg

10 Spider-Man Lunge w/twist

10 Squat2Stand

1:00 Row

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Jump Rope

20 Calf Pedals in Down Dog

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

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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk.

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

-Add 1 Jerk at the end of each set-

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Just like our Snatch complex this cycle, we’ll reverse the order of our 3-position Cleans (plus one Jerk at the end of the complex).  Again, each consecutive lift will force you to really get that hip explosion going!

WOD:

15 Min EMOM:

Min 1 – 5/4 Cal Ski Erg

Min 2 – 10/8 Cal Row

Min 3 – 35 Double Unders

Score = successful rounds

Video courtesy of WOD Prep.

Goal should be :30 of work and :30 of rest each minute.  Best way to do this is make quality strokes on the ski  erg and rower, and be as smooth and consistent on the dubs as you can.

Scaling Options:

Double Unders -> 70 Single Unders (ELITE: 50 Dubs)

Cool Down:

Iron Cross Stretch – 1 min per side

40 Calf Pedals in Down Dog

Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Inchworm 30’

10 Hollow Rocks

10 Alternating V-Ups

1:00 Echo Bike

Side Lunge 30’ and back

:20 Cobra pose

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

For Time:

20 Pull Ups

40/35 Cal Echo Bike

50 Dual DB Thrusters (35/25)

60 Ab-Mat Sit Ups

50 Dual DB Thrusters

40/35 Cal Echo Bike

20 Pull Ups

Time Cap: 30 Min

Video courtesy of OPEX Fitness.

Little up-and-down-the-mountain chipper for your mid-week enjoyment!  AS with any chipper, grind away at the reps.  Especially early on, don’t go for huge chunks of unbroken sets.  Save grip strength and leg drive for the trip back down that mountain.

Scaling Options:

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

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Lat Stretch – 1 Min per side