Warmup:

10 Banded Good mornings

1:00 Bike

10 Iron Cross

10 Glute Bridges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Squat2Stand

10 Kickers per side

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

Barbell Warmup – ** With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

%s Based on 18Mar 1RM

Video courtesy of Collin Meeves.

Third run of our Clean Complex. Both the %s and the reps increase this week, so the time per set goes up as well.

WOD:

50-40-30-20-10:

Echo Bike (cals)

Double Unders

Female Cals – 40/32/24/16/8

Video courtesy of CrossFit HQ.

Yes, we know the beginning rounds of bike are not small.  Yes, it will take you a few minutes to get through each.  Just come to terms with that before you start.  All that said, don’t come out of the gates on fire on the bike.  Rather keep a steady pace in the rounds of 50, 40, and 30.  Aim to pick up the pace in the last two rounds.

Scaling Options:

Dubs -> 30-25-20-15-5 -> 2X Single Unders (ELITE: 100/80/60/40/20)

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M jog

10 Scap Push Ups

Heel2Toe 30’

High Knees 30’

5 Push Ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Video courtesy of Runify

WOD:

In 5 Min, complete:

400M Run Buy-In

Max Rounds/Reps of:

 10 Pull Ups

 20 Push Ups

 30 Air Squats

-Rest 2 Min after round

-Repeat for a total of 5 Rounds

-Pick up wherever you left off on the Pull Ups/Push Ups/Air Squats

-Score = Total number of Rounds of Pull Ups/Push Ups/Air Squats

Video courtesy of Mayhem Athlete.

This week our Murph Prep falls on a Monday, so… “Murph Prep Monday!”  Start the first 5 min with a 400M Run Buy-In.  After that, begin to hit as many rounds/rps as you can of 10 Pull Ups, 20 Push Ups, and 30 Air Squats.  At the end of the 5 min, note where you finished because after a quick 2-min break, you will begin the next 5 min with the 400m run buy-in.  Then you will pick off wherever you left off on the last 5-min block.  So, say in set 1 I got through a full round of the AMRAP and was on Push Up number 2 of the second round, after I do the Buy-In run for the second 5-min set, I then hit rep number 3 of the Push Ups, and keep on going.  So the ARMAP count continues to grow as you go through this one. With the Air Squats being bigger sets, make sure your form stays on point.

Scaling Options:

Run -> 500M Row

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

Push Ups -> off a box

Air Squats -> to depth

ELITE: wear vest

Cool Down:

Couch Stretch – 2 Min per leg

Scorpion Pose – 1 Min per side

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm 30’

5 Cobra to Down Dog

5 Cobra to Hip Snap

Heel2Toe 30’

High Knees 30’

A-Skip 30’

B-Skip 30’

30’ Empty Sled Push

30’ Empty Sled Pull

WOD:

Lt Col Frank “ Bruiser” Bryant Workout

Can be done as Solo or with partner

For Time:

500m run

Event 1- 25m sled push 2x/pull-2x – 60ft x 4 (m-225/f- 180)or(180/135)(135/95)

500m run

Event 2- 500m Ski Erg

500m run

Event 3- 500m row

 500m run

Event 4- 40m burpee broad jump (gymnasium) – 65 ft x 2

500m run

Event 5- 100m farmers carry (gymnasium)- 65 ft x 2 (m-KB 50#x2/f-KB 35#x2)

500m run

Event 6- 50m dumbbell lunge – 60ft x2 (m- 35#/f- 35#)

500m run

 Event 7- 50 AF sit ups

500m run

Event 8- 50 wallballs – (m-14 red line/f-12 blue line)

Finish line in gymnasium

Judge marks down start time if not 1 heat.  Ex.  2nd heat starts at 7:00, score will be totaled from that start to finish time 7:00-45:20 time would be 38:20 finish.

Scaling Options:

See Staff for options

The Combat PT Tent will run a workout in honor of Lt Col Frank “Bruiser”Bryant from 0600-1300 this Friday, 24Apr.  Scan the QR code to sign up.

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

6 Box Step Ups

4 Box jumps

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

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, Back Squats, 2-sec Pause Back Squats

S/S/S:

2-sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our 2-second Pause Back Squat.  Things will get heavier now that reps drop to 3 per set. Stay tight and end heavier than you did on the 3X5 week.

WOD:

Every Minute on the Minute for 12 Min:

5 Toe2Bar

10 Box Jumps (24”/20”)

Video courtesy of Constantly Varied Fitness.

Today is a day I highly suggest you have that long, hard talk with yourself to decide if the rep scheme would allow you to finish each round in 45 seconds or less.  If the answer is “no”, then you may want to scale the reps on whatever is the limiting factor. Sure, you may finish the first or second set with a few seconds to spare, but the chances by about the 5-minute mark you may start failing some rounds and may have to sit out one or two minutes just to recover.  I would rather see even work done over all 12 minutes.

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

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

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

Walking Lunge 25’

10 Hollow Rocks

1:00 Row

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts. PRIOR to WOD, with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts in this cycle.  The reps per set drop to 3, but working sets jump back to 5, so aim to finish heavier today than you did on the 3X5 week.

WOD:

3 Rounds For Time:

15 Hang Power Cleans (135/95)

100’ Walking Lunge

30/25 Cal Row

Time Cap – 18 Min

Video courtesy of Kristi O’Connell.

Remember how we mentioned yesterday that the rest of the week will have some grip-intense pieces?  Well, today is one of them.  With the hang power cleans, don’t monster-grip the bar throughout the set.  Try to give a quick second of opening the hands when the bar is on your shoulders.  This will give your grip the little break it needs to cycle a good number of reps before you need to put the bar down.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 155/110)

Lunge -> Spider-Man Lunge

Cool Down:

Barbell Forearm Mash – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

200M jog

10 Scap Push Ups

Heel2Toe 30’

High Knees 30’

5 Push Ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

Then…

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

Video courtesy of Runify

WOD:

“Half Murph Strict”

For Time:

800m Run

-then

10 Rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

-then

800M Run

Video courtesy of CrossFit HQ.

Today will be our weekly “Murph” prep.  With today being half “Murph”, don’t make you focus finishing as fast as possible.  Rather make each rep of the pull ups, push ups and air squats as picture perfect as you can.  This is why we are going with Strict Pull Ups instead of kipping.  Not only to help build strength in the movement, but the rest of the week will have some grip-intense pieces, so don’t want you tearing up your hands.

Scaling Options:

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

Push Ups -> to box or bench

Air Squats -> To Depth

ELITE: Wear vest (would suggest lighter than what you’ll use for “Murph” in May)

Cool Down:

Hurdler Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

1:00 Ski Erg

Spider-Man Lunge 30’

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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 power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

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 @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch Complex this cycle.  Weights and reps increase, so time per set will increase as well.

WOD:

7 Rounds For Weight:

5 Snatch Grip Behind-the-Neck Push Press

5 Overhead Squats

-Rest as needed between rounds

-Goal = increase weight each round

-Score = heaviest round

Video courtesy of OPEX Fitness.

Today is not about finishing as fast as you can.  Today is about moving as much weight as you can safely.  With the Behind-the-Neck Push Press, make sure you absorb the shock of each rep when the bar comes back down on your SHOULDERS, not your neck. Once you lock out the last Push Press, keep the bar locked out, adjust your feet to shoulder width and then go into your OHS.

Scaling Options:

If not able to do OHS, switch to 7 Rounds:

5 Hang Power Cleans

5 Front Squats

Cool Down:

Couch Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

1:00 Ski Erg

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

10 Spider-Man Lunge w/twist

Video courtesy of Runify.

WOD:

6 Rounds:

800/700M Echo Bike

400M Run

12/9 Cal Ski Erg

Video courtesy of Train FTW.

Just know today will be a GRIND! That said, the more efficient you make the echo bike movement, your strides in your run and your strokes on the Ski Erg, the better this WOD will go.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Lateral hops over bar

10 Spider-Man Lunges

5 Pike Push Ups

10 PVC Pass Thrus

10 PVC Overhead Squats

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk.  PRIOR to WOD, take an empty bar in Snatch Grip, perform three reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, OHS

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

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 18Mar Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Second time hitting our Split Jerk complex this cycle. This cycle is meant to help us not only get a good explosion out of the hips but focus on driving ourselves under the bar as fast as we can do receive the bar with minimal pressing of the arms. As a reminder, the complex will consist of a Jerk Drive (think dip/drive with no pressing), a Push Jerk, and finally a Split Jerk.

WOD:

EMOM 16:

Min 1 – 10 Burpee Over Bar

Min 2 – 10 Hang Power Snatch (95/65)

Min 3 – 10 Burpee Over Bar

Min 4 – 10 Overhead Squats (95/65)

Video courtesy of OPEX Fitness.

The goal should be to finish the required reps in each minute at or before the 45-second mark.

Scaling Options:

Bar weight -> 75/55 -> as needed

Burpee over Bar -> Burpee Bar Step Overs

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

10 Cobra to Down Dog

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Hollow Rocks

10 Glute Bridges

20 Double Unders or 4 attempts

On Rig –  Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

WOD:

For Time*:

50-40-30-20-10

Double Under

Toe to Bar

*20 Wall Balls (20/14) to 10’/9′ target After Each Set

Video courtesy of The Barbell Physio.

Don’t get sticker shock when you see “50 Toe2Bars” in this WOD.  Just remember, what is the best way to eat an elephant?  One bite at a time.  Take manageable chunks out of the bigger sets without letting yourself get fully fatigued.

Scaling Options:

Dubs -> 2X Single Unders

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

MB weight -> 14/10 -> as needed

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min