10 Cat/cow Stretch – see video below, courtesy of HowCast
10 Huggers
10 Over & Backs
Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin
S/S/S:
Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Starting Strength. Last time hitting deadlifts prior to our 5X5 re-test! Like Wednesday, the goal here is a heavy single for the day. Doesn’t have to be a new 1RM, but if you are feeling good and want to make a run at a new 1RM, go for it!
WOD:
42-30-18:
Calorie Row
Power Snatches (95/65)
Video courtesy of CrossFit Affiliate Programming. Quick cues on cycling the Power Snatch. Look to make today a bit of a sprint.
Video courtesy of Karhu Training. Some Handstand Walk skilll progressions to try. Want to take the first 10 minutes today to get a little skill work in on handstand walks. The biggest goal should be being comfortable upside down. Once you have that comfort, building the skill will come.
WOD:
In 5 Min, complete:
15 Handstand Push Ups
20 Toe2Bars
35 Ab-mat Sit Ups
Remaining time: Max reps – Burpee to 6″ target
Rest 1 Min
Repeat for 4 total rounds
Score = total Burpees to 6″ target
Video courtesy of Train FTW. As with our skill work earlier, the focus in this WOD is core stability. We want that core engagement in the HSPUs to keep us in a nice, straight line. For Toe2Bar and Ab mat sit ups, to keep our spine safe, need to engage that core! And for the Burpee to 6” target, well tight core will hopefully keep you from puking 😊
Scaling Options:
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneeling DB press
Barbell w/u:S et up bar for bench press. Perform 2X5 empty bar bench press before adding weight. Warm up to starting weight
S/S/S:
Bench Press
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Last time hitting our Bench Press this cycle before we re-test out 5X5. Today the goal is hitting a heavy single. That doesn’t have to be a 1RM, but if happens, cool!
WOD:
For Time:
400M Run
50 Push Ups
20 Devil’s Press (35/25)
50 Push Ups
10 Renegade Rows (35/25) per arm
400M Run
Time Cap: 14 Min
Videos courtesy of CrossFit Federal Hill and CrossFit Hubtown, respectively. Quick demos for the Devil’s Press and Renegade Rows. Little mini-chipper to finish off the chest, shoulders, and arms from the earlier bench work.
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)
WOD:
3 Rounds:
24 Air Squats
200M Run
8 Pull Ups
rest 2 min then…
3 Rounds:
16 Walking Lunges
200M Run
4 Chest 2 Bar Pull Ups
rest 2 Min, then…
3 Rounds:
8 Alternating Pistols
200M Run
2 Muscle Ups (ring or bar)
Score = Total work Time
Today we hit a skill increase on both squat work and pull up work. As the skill level of each movement goes up, the reps drop. You should aim to finish each 3-rounder in about the same amount of time. Best way to figure your score, have a running clock going (that way you also know when your rest time starts and stops). Once you finish the final 3-rounder, take whatever time is on the clock, subtract 4 minutes, and there is your score.
Scaling Options:
Run -> 250M row
Pull ups -> Buddha Rows -> Ring Rows
Chest2Bar -> chin above pull ups
Pistols -> banded pistol(video courtesy of WODStar) -> pistol to box or bench
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull. Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
4@70%
4@75%
3@80%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
% based on 16Mar 1RM
Video courtesy of Collin Meeves. Last time going through our Clean Complex prior to re-testing our Oly 1RMs. Keep focusing on resetting the hips when the bar returns to the ground. The %s go up, so stay tight throughout!
WOD:
AMRAP 12:
5 Thrusters (95/65)
10 Am. KB Swings (53/35)
6 Thrusters (95/65)
12 Am. KB Swings (53/35)
etc..
*Add 1 Thruster per round and 2 KB Swings per round
Score = Total Reps
A Thruster/KB Swing ascending ladder will get that heart rate going today for sure! On the lower rep sets, don’t try to turn this into a sprint. Find a steady pace you can maintain throughout the AMRAP. Otherwise, you’ll run out of gas early and be bent over, trying to catch your breath instead of getting more reps in.
Video courtesy of Train FTW. For those who have never done “Rowling” The goal is to row exactly 100M each round. Once the rower gets to 80M, you stop rowing and see where it ends. Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row 102, therefore I do 2 burpees before going into Rnd 2).
S/S/S:
Complete for quality
250M Row (arms only)
250M Row (Hips and arms only)
250M Row (Legs and hips only)
250M Row (full stroke)
Videos courtesy of Upside Strength. Demos of the arms only, hips and arms, legs and hips, and full stroke for the row.
WOD:
“Interval 5K Row”
For Time:
Row 250M
Row 500M
Row 750M
Row 1000M
Row 1000M
Row 750M
Row 500M
Row 250M
Rest 1 Min between distances
Today, the end goal is a 5K row, but by doing it in different intervals, and built-in rest, you can allow the body to go at a higher speed than you would a continuous 5K. Once you finish, compare it to your regular 5K time (from 20210607).
Scaling Options:
If no rower is available, run, in distances of 200/400/600/800/
Video courtesy of Catalyst Athletics. Third go at our 2-sec paused Back Squats this cycle. Again, the point of these is to hold tension during the pause. This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat. Better core engagement and keeping everything tight will help prevent an injury when going heavy. The reps drop to 3 per set this week but total sets go back up to 5, so aim to go heavier per set than the 3X5 week.
WOD:
EMOM 15:
Min 1 – 50′ Burpee Broad Jump
Min 2 – 30 sec Hollow hold
Min 3 – 8 DB Box Step Overs (24”/20”) (35/25)
Min 4 – 30 sec Wall Sit w/med ball (20/14)
Min 5 – 15 Am KB Swings (70/53)
Videos courtesy of The Run Experience, Invictus Fitness, and E3 Rehab, respectively. Today, we’re looking for efficiency in movement for each EMOM piece. When it come to the burpee broad jumps, we all know how to do the burpee, but today, try to really put the effort in clearing as much ground as possible in the broad jump. Get a good arm swing back as you bend the legs in the takeoff position, then throw yourself forward and upward. Try to get the 50’ done in as few jumps as possible. When doing the step overs, keep your torso as upright as possible. Being in a bent-over position while stepping is just going to over-tax your back and knees. In the med ball wall sit, make sure you hip is below your knee, and bear-hug the med ball.
5 Cobra to Hip Snap -see video below, courtesy of Invictus Fitness
10 hops over line
10 Thoracic High Fives
Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin
WOD:
With a running 35 Min Clock:
0:00 – 10:00
Build to a Heavy Power Clean
10:00 – 13:00 Rest
13:00 – 23:00
10 Min AMRAP:
200M Run
5 Power Cleans @ 70% of heaviest Power Clean today
23:00 – 25:00 Rest
25:00 – 35:00
3 Rounds For Time:
10 Bar-Facing Burpee
400M Run
(Time Cap 10 Min)
Video courtesy of Train FTW. Proper form for Bar Facing Burpees. You can think of this as one, long, continuous workout with three pieces, or think of it as three separate WODs done with just enough rest time to allow you to get back out there and go full speed. Building up to a heavy single with a 10 min time cap does not need to equate to a 1RM. It just needs to be heavy for today, and will give you a number to take 70% of when doing part 2 of the WOD. In the 10 Min AMRAP, your goal should be 6+ rounds. Keep the runs quick, and either go touch and go for the 5 Power Cleans, or make it 5 fast singles. For the last piece, goal is to go all out on the burpee over bar and keep a steady run pace to make it under the 10 min cap. Push yourself, and you will make it!
Barbell Warmup: With an empty bar and in Snatch Grip, perform 3 reps of: BTN Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based on 16 Mar 1RM
Video courtesy of Diablo CrossFit. Third time hitting our Snatch complex this cycle. As you should know by now, the complex consists of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch. Our weights stay the same per set as last time, but the reps increase, so time per set jumps to 4 Min.
WOD:
14 Rounds of 45 sec Work/15 sec Rest:
Odd Rounds: Max Double Unders
Even Rounds: 5 Push Press @ 55% of 1RM
Climb in weight on Push Press
Two scores for today:
Total Double Unders
Heaviest set of 5 Push Press
Videos courtesy of Barbell Shrugged. Some good tips for double unders. So, today’s WOD works similar to an alternating Tabata WOD, but instead of just 20 seconds of work, we up it to 45 seconds, and the rest jumps from 10 seconds a round to 15. Little longer time under tension should allow us to a good number of dubs in on the odd rounds, and should give ample time to complete the 5 push press per even round. With the push press, increase weight as you feel fit. Stay tight during the reps! And for the dubs, yes, today we don’t want to scale at all. If double unders are not in your wheel house, guess what? Today you get 7 separate 45-sec blocks to get in some practice. Who knows, today could be the day you get your first one!
Joint Strike CrossFit 