Warmup:

30 jumping jacks

10 Squat2Stand

10 Bow2Bends

10 Iron cross

10 Cobra to Downward Dog

10 Kneeling thoracic rotation

10 Huggers

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, hang squat clean, squat clean from mid shin.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

WOD:

“BIG CLEAN COMPLEX”

6 Sets for Max Load:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full squat cleans

Score = Heaviest successful load

Video courtesy of CrossFit New England.

So, yes, one set of the Big Clean Complex consist of all 12 reps listed above. The goal is to hold onto the bar the whole time.  That said, I would not make the clean from the ground a touch-and-go.  Don’t take your hands off the bar, but once the bar hits the ground, take a second to reset your hips so your back is not rounded when coming up for the clean.  Rest as needed between sets so you can go unbroken.

Scaling Options:

Squat cleans -> hit power clean, then go into Front Squat

Cool Down:

Roll out T-Spine – 2 Min

Roll out hamstrings – 1 Min per side

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig: Perform 5 reps of… scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

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

2X5 empty bar back squat

Warm up to working weight on back squat

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our 2-sec paused Back Squats this cycle before we re-test our 5X5. The goal of today is finishing with a heavy single.  Does that have to be a new 1RM?  No.  But, if that happens, then cool!!

WOD:

For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

10 Pull Ups

20 Push Ups

30 Air Squats

15 Pull Ups

30 Push Ups

45 Air Squats

20 Pull Ups

40 Push Ups

60 Air Squats

We continue our Murph prep with an ascending “Cindy”-like ladder where the reps jump up to add another round of “Cindy” but removing the rest between rounds.  Our goal here is to increase your proficiency in the movements so you get through them faster when we hit “Murph” this Memorial Day. With more folks wanting to get Butterfly Pull Ups – here are some good tips (courtesy of CrossFit HQ)

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Up -> off bench

Air Squats -> to depth -> Lunges

Cool Down:

Kneeling lat stretch – 1 Min per leg

Doorway stretch – 1 Min per side

Oly Wall Sit – 2 Min

Warmup:

Grab light/med KB

3 Rounds:

30’ L-arm farmer walk

30’ R-arm farmer walk

5 KB deadlifts

5 KB push press per side

5 Russian swings

5 Goblet Squats

WOD:

For Time:

50/35 Cal Bike Cash-In

then…

4 Rounds:

30 Wall Balls (20/14)

20 Russian KB Swings (70/53)

10 Handstand Push Ups

then…

50/35 Cal Bike Cash-Out

So a nice 4-rounder in between two big cal chunks on the bike.  Want to save some strength in those shoulders going from Russian Swings to Handstand Push Ups?  Check this out (video courtesy of CrossFit HQ)

Scaling Options:

No bike available -> 60/45 Cal Row

MB weight -> 14/10 -> as needed

KB weight -> 53/35 -> as needed

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

Cool Down:

Banded med ball stretch – 2 Min

Video courtesy of Barbell Shrugged

Couch Stretch – 1 Min per side

Warmup:

8 Box step overs

10 Squat2Stands

10 Kickers per leg

5 Scap pull ups

5 Box Jumps

5 Cobra to Downward Dog

5 Kip swings

5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)

5 Kipping knee raise

Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck 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@70%

4@75%

3@80%

Sets start every 4 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Last time hitting our Snatch complex this cycle before we re-test our 1RM. %s go up this time, so stay tight!!

WOD:

18-15-12-9-6:

Burpee Box Jump Overs (24/20″)

Toe to Bar

DB Bench Press (50/35)

Video courtesy of Misfit Athletics. Goal should be to hit each set as a sprint per movement.  Keep rest to only the transition from one movement to the next.

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

DB weight -> 35/25 -> as needed (Elite – 70/50)

Cool Down:

Scorpion pose – 1 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

50 Single Unders

200m jog

10 Pushup2Downward Dog

20 Single Leg SUs per side

30 Alt Single Unders

10 Squat2Stands

30 Double Unders or 4 attempts

WOD:

Every 5 Min, complete:

400M Run

20/15 Cal Ski Erg

Max Reps Double Unders

Rest 1 Min

Repeat for a total of 5 Rounds

Score = Total Double Unders

Video courtesy of Kristi Eramo O’Connell.  Some good double Under tips. Today is about getting some good monostructural (cardio) time under our belt today.  Consider the run and Ski Erg as your buy-in each round.  Once you get through them, then go all out on your double unders.  Today will be another day where we want to stay away from a scaling option for our dubs.  If you don’t have dubs, you will have 5 attempts today.  The ONLY reason anyone should scale to single unders is if they have something medically preventing them from attempting to get double unders.

Scaling Options:

Run -> 500M Row

If no ski erg available -> resistance band ski erg (video courtesy of KIS Fitness)

Double Unders -> No scale today

Cool Down:

Calf Stretch on rig – 2 min per side

Banded OH stretch – 1 Min per side

Warmup:

10 Cal Row

5 Back Roll to V-Sit

10 Iron Cross

10 Bow 2 Bends

10 Cal Row

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.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross hold -1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

Bear crawl 30’ and back

10 Kneeling thoracic rotation

10 Cobra 2 Downward Dog

10 Thread the Needle

10 Hollow Rocks

5 V-Ups

10 Shoulder taps in plank

2 Wall Walks

On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar

S/S/S:

10 Min to work Handstand Walk Skill

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

T2B -> Kipping knee raise -> strict knee raise -> Laying T2B -> V-ups

Sit Up -> feet anchored

Cool Down:

Thread the Needle hold – 1 Min per side

Cobra pose – 2 Min

Warmup:

Grab pair of light/med DBs

200M run

5 Dual DB deadlifts

10 Iron cross

5 push ups on top of DBs

10 Scorpions

5 Dual DB push press

2 Renegade Row per side

2 Devil’s 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.

Scaling Options:

Run -> 500M Row

Push ups -> to a bench

DB weight -> 25/15 -> as needed

Cool Down:

Scorpion pose – 1 Min per side

Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit

Warmup:

2 Rounds:

200M jog

10 Squat2Stands

10 Kickers per leg

5 Kneeling lat stretch per side

10 Over & Backs

Then..

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

Muscle ups -> burpee to pull up

Cool Down:

Oly Wall sit – 2 min

Video courtesy of Albany CrossFit

Cobra pose – 2 Min

Warmup:

3X jog 30’ and back

10 KB Deadlifts

Inchworm 30’

Spider-Man Lunge 30’

10 Russian KB Swings

Heel2Toe 30’

Side lunge 30’

10 American KB Swings

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.

Scaling Options:

Bar weight -> 75/55 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

T-spine roll out – 2 min

Laying Thoracic rotations 10 per side

Video courtesy of The Active Life