Warmup:

Grab light/med KB

100’ suitcase carry (switch arms at 50m)

5 Back roll to V-Sit

10 PVC pass throughs

50’ KB front rack carry (switch arms at 25’)

10 Iron Cross

50’ KB OH walking lunge (switch arms at 25’)

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength. Third time hitting good ol’ deadlifts! One thing to try today.  Prior to lifting the bar off the ground, put a little tension on the bar so your arms are solidly locked out.  Lost track of the number of times I have seen folks set up for the deadlift, and slightly dip down right before they lift, causing the arms to have a bend.  This can leave the biceps open to injury if you quickly lift the bar.  Don’t snap a bicep.  With reps dropping to 3 per set, aim to go heavier than the 5X5 week.

WOD:

For Time:

30 Dual KB Deadlifts (70/53)

200′ Dual KB Farmer Carry (53/35)

20 Dual KB Deadlifts (70/53)

100′ Dual KB Front Rack Carry (53/35)

10 Dual KB Deadlifts (70/53)

50′ Dual KB OH Walking Lunge (53/35)

Time Cap: 15 Min

Video courtesy of Functional Bodybuilding. Quick demo of the Dual KB OH Walking Lunge. Grip and core will be tested today for sure!  Deadlifts are there to reinforce the work you just put in on the traditional deadlifts.  The carry movements are the real meat and potatoes today.  As the degree of difficulty increases, the overall distance covered lessens, but don’t think it will make any section easier than the last.  Dig in for this one!

Scaling Options:

Deadlift KBs -> 53/35 -> as needed

Carry/Lunge KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross hold -1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

200M jog

8 scap pull ups

8 box step ups

10 Shoulder taps in plank

200M jog

8 kip swings

5 box jumps

2 wall walks

Super Squat Hip Sequence – video courtesy of Mobility WOD

WOD:

4 Rounds:

400M Run

30 Pull Ups

20 Box Jumps (24″/20″)

10 Handstand Push Ups

35 Min Time Cap

With “Murph” not that far off, expect to see more WODs with higher volume of running, pull ups, push ups and air squats in it.  Feel free to wear a weighted vest for the run and pull ups piece.

Scaling Options:

Run -> 500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box Height -> 20/16 -> as needed

Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Cool Down:

Kneeling shoulder stretch on box – 2 min

Pigeon pose on box – 1 min per side

Video courtesy of The Active Life

Warmup:

2 Rounds:

8 Cal Bike

5 Inchworm to push up

5 KB deadlifts (med weight)

10 Twisting push ups

5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa

5 KB Russian Swings

30 sec top-of-ring dip hold

Then…

Barbell w/u: Set up bar for bench press.  Perform 2X5 empty bar bench press before adding weight.  Warm up to starting weight

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting our Bench Press this cycle.  Ensure your shoulder blades are pinned to the bench prior to moving the bar.  We’re back to 5 sets, but reps drop to 3 per set, so aim to go heavier than the 3X5 week.

WOD:

21-15-9:

Cal Bike

Russian KB Swings (70/53)

Ring Dips

Time Cap: 10 Min

This WOD is meant to be an all-out effort from start to finish.  Push the pace and stay with it all the way through to smoke this one!!

Scaling Options:

KB weight -> 53/35 -> as needed

Ring Dips -> Box Dips -> Bench Dips

Cool Down:

Scorpion pose – 1 Min per side

Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit

Warmup:

30 jumping jacks

5 tuck jumps

30’ bear crawl

30’ broad jumps

10 Cobra2Downward Dog

10 Huggers

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

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:

Every Minute on the Minute for 10 Min:

3 Burpee High Jumps

9 Hollow Rocks

Video courtesy of Functional Bodybuilding.  Demo of the Burpee High Jump. The goal of our skill work today is to get our hips primed for explosive movement in out Power Snatch later, and to get our core prepped for the Toe2Bar piece as well. For Burpee High Jump.

WOD:

For Time:

100 Power Snatch (95/65)

On the Minute – 5 Toes to Bar

(WOD starts w/5 Toes2Bar)

Time Cap – 20 Min

Video courtesy of CrossFit Affiliate Programming.  Some tips on cycling the Power Snatch. You can approach this WOD one of two ways.  You can either try to come out like a house on fire and go super quick on the reps, or have a set number of reps you want to hit every minute, once you hit that number, rest the remaining minute. The first strategy may get you through the WOD quicker, but it also may make you gas out early, and make the WOD drag on longer.  The second strategy might take longer, but will hopefully allow enough recovery time per minute to not deviate too far from the planned rep scheme.  You choice!

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying t2B -> V-Ups

Cool Down:

Banded med ball stretch – 2 min

Cobra pose – 2 Min

Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2Downward Dog

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@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Third time going through our Clean Complex.  Now that we have done this one a couple of times, make sure when the bar returns to the ground between the clean pull and the power clean, make sure you re-set your hips.  Don’t make it touch-and-go.  The %s stay the same, but reps go up, so time per set goes up to 4 Min.

WOD:

12 Min AMRAP:

15/12 Cal Row

200M Run

35 Double Unders

Total cardio AMRAP today.  Goal is constant movement, meaning keep the rest transitioning from movement to movement very short.  Shoot for 4+ rounds today

Scaling Options:

Run -> 15/12 Cal Bike

Double Unders -> 70 Single Unders

Cool Down:

Calf stretch on rig – 1 Min per side

T-spine roll out – 2 min

Warmup:

6 Box step ups

10 Pushup2Downward Dog

5 Inchworm to hollow hold (see below)

6 Box Jumps

30-sec cobra pose

5 pike push ups off a box (see below)

30-sec hold at top of rings

10 Sit ups

Videos courtesy of Power Monkey and Black Iron Gym, respectively.  Demos for both the Inchworm to Hollow Hold and Pike Push Up off a box.

S/S/S:

Mid-line Stability Work

2 Rounds, 30-sec on – 15-sec off of:

Plank Hold

Side Plank Right side

Hollow Hold

Side Plank Left Side

Video courtesy of CrossFit HQ.  Quick demo and scale options for the Hollow Hold. Our first piece today is some good core stability work.  That stability will be key later in the WOD.  The plank hold can be either the top of a push up or on the forearms.  For the side planks, stay on the forearm.  On the side planks, whatever leg is facing the sky, have that foot in front of the other foot and push the hips up and out.  Raise your free arm up to the sky as well.

WOD:

EMOM 20:

Min 1 – 5 Handstand Push Ups

Min 2 – 10 Box Jumps (24/20)

Min 3 – 8 Ring Dips

Min 4 – 20 Ab-mat Sit Ups

Videos courtesy of Train FTW.  Points of performance for the Ring Dips. Core stability/bracing is key on all the movements today.  Keep your core engaged in the Handstand push-ups so you don’t crumble and fall over while upside down. On the box jumps, extend your torso as you jump up, and brace as you land (that way you don’t jar your spine when landing). For the ring dips, if my core is not tight, my body can get way out of position and put my shoulders in a dangerous spot.  And if the core is not engaged in the sit up, your spine will suffer.

Scaling Options:

HSPUs –> Pike Push Up off box -> Pike Push Up off the floor -> High kneel DB press

Box height -> 20/16 -> as needed

Ring Dips -> Box dips

Ab-mat sit ups -> feet anchored

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Pigeon pose on box – 1 Min per side

Warmup:

200M jog

10 Spider-Man lunge w/twist

10 Squat2Stand

10 light KB deadlifts

10 Thoracic High Fives

5 KB Russian swings

Kneeling lat stretch 30 sec per side

5 American KB Swings

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

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second hack 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 sets drop to 3 this week, so aim to go heavier per set than the 5X5 week.

WOD:

AMRAP 10:

200M Run

8 Kettlebell Swings (70/53)

Goal ~ 6+ rounds

This WOD looks easy on paper, but your goal in these 10 minutes is non-stop movement.  Try NOT to take a break from the run to the KB swings, and no rest from KB swings to run. Make it past 6 rounds!!!

Scaling Options:

Run -> 250M row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg

Lat foam roll out – 1 Min per side

Warmup:

10 Cal Bike

10 Cobra to Downward Dog

10 Thread the Needle

10 Hollow rocks

10 Alternating V-ups

10 Cal Bike

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Elbow rotations, Strict Press

WOD:

2 Sets:

50/40 Cal Bike

-Walking rest 3:00, then..-

3 Rounds:

15 Strict Press (75/55)

15 Toe 2 Bar

*Rest 3:00 between sets

* From the bike to the T2B is one set. Complete in order (including the walking rest) then rest 3:00 between set 1 and set 2.

Video courtesy of Nick Garcia.  50 Cals in 25 seconds.  Giving you a goal to shoot for…just kidding…please don’t kill yourself today.  That said, today, the goal is to try to hit that red line to tackle a couple very-doable pieces in this WOD.  The reason I say go to red line is, you have built-in rest in here, so finish either the bike or the strict press/toe2bar couplet piece as fast as you can so you can hit that recovery piece and then do it all over again in round 2! And yes, the 3 min of rest after the bike IS walking rest, meaning I want you to walk, not fast, but keep the legs moving during those three minutes. If you stop moving, your legs will not like you much…

Scaling Options:

Bar weight -> 65/45 -> as needed

T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying T2B -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

Jog 30’/back-pedal back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Twisting Lunge 30’

Duck Walk 30’

10 Cobra to Downward Dog

5 DB press per side

5 DB thruster per side

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Second time tacking our Snatch complex this cycle. As a reminder, our Snatch 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 go up this week, so move the bar efficiently and use that VIOLENT hip extension!

WOD:

3 Rounds For Time:

6 Man Makers (35/25)

9 Deadlifts (275/195)

12 Single Arm OH Walking Lunges* (35/25)

*Switch arms after 9 lunges

Video courtesy of Camille Leblanc-Bazinet.  Quick demo of a Man Maker (one rep consists of going to the floor with your dumbbells and doing a push up, one DB row per side, holding onto the DBs as you plant your feet and completing a squat clean thruster). Today we are mixing in some fun dumbbell work with a little good ol’ fashioned picking weight up off the floor!

Scaling Options:

DB weight -> 25/15 -> as needed

Bar weight -> 225/155 -> 185/130 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

Roll out hamstrings and quads – 1 Min per body part

Warmup:

250M row

50 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Pushup 2 Downward Dog +10 Calf pedals in Downward Dog

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

WOD:

For Time:

5 Rounds of “Cindy”

1000 M Row

4 Rounds of “Cindy”

800M Run

3 Rounds of “Cindy”

100 Double Unders

2 Rounds of “Cindy”

500M Ski Erg

Time cap: 35 Min

Video courtesy of ZeSztanga JejDoTwarzy. 1 Round of “Cindy” = 5 pull ups, 10 push-ups, and 15 air squats. With “Murph” less than 2 months away, going to continue with some days set as “Murph prep”.  This won’t make “Murph” any easier come Memorial Day weekend, but it will make you more physically capable of finishing the workout even faster. Today will be a grind, but dig in, keep your pace consistent and you’ll make it through under the cap.

Scaling Options:

Pull ups -> Buddha Pull ups -> ring rows

Push ups -> off a bench

Run -> .1.5 mile on Bike

Double Unders -> cut to 50 DUs -> 200 Single Unders

If no Ski Erg -> Banded Ski Erg-35 reps (video courtesy of KIS Fitness)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion hold – 1 Min per side

Couch Stretch – 1 Min per side