Warmup:

30 Jumping Jacks

10 Alt Toe Touch (feet wide)

10 Squat2Stands

10 Bow2Bends

10 Spider-man Lunge

10 Thread the Needle

2X30 sec kneeling wrist stretch

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin, Press, Push Press, Push Jerk.  If you don’t have a bar, use light DBs.

S/S/S:

15 Min to Build to a Heavy Complex of:

Power Clean + Front Squat + Jerk

Video courtesy of Will Flemming.  Take 15 Min to get good and heavy in this complex, as it will be the same movements, you’ll see in the WOD later.  The goal is, by going heavy during this piece, when you put the weights for the WOD on your bar, it will feel much lighter and you’ll be able to go throughout each 3 Min AMRAP in the WOD.

WOD:

AMRAP 3:

Macho Man Complex (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man Complex (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man Complex (185/135)

* 1 Macho Man Complex=

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Video courtesy of CrossFit Hubtown.  So, in each 3 Min AMRAP, your goal is to get through as many rounds of “Macho Man” (3 Power Cleans, 3 Front Squats, and 3 Push Jerks) as you can in that time frame.  You don’t HAVE to hold onto the bar through the complex, but it is suggested.  There is a 3 min rest between rounds, so go all-out!  As you see, the weight goes up each AMRAP, so as it gets heavy, keep your form on point!

Scaling Options:

Bar weight -> 115/80, 135/95, 155/105, respectively -> 95/65, 115/80, 135/95, respectively -> as needed (make 3 weight jumps in WOD)

Cool Down:

Roll out T-Spine – 30 passes

Couch Stretch – 1 Min per leg

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

20 Double Unders

30’ Twisting Lunge

10 Cherry Pickers

If doing SDHPs, barbell w/u: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

5 Rounds:

100′ Walking Lunge

50 Double-Unders

25/18 Calorie Row*

*If no rower available – 25/18 reps of Sumo Deadlift High Pull (75/55), If using KB, then 70/53

If you are doing this WOD outdoors or in your garage, be careful on the lunge.  Don’t let your back-knee slam into the ground. If doing sumo deadlift high pulls (video courtesy of WOD Star)…

The SDHP gives as close a stimulus as the rower if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops

If doing SDHP -> 65/45 -> as needed

Cool Down:

Couch Stretch – 2 min per side

Back roll to V-sit (slow and controlled) 2X10

Video courtesy of Train FTW.

Warmup:

50 Jumping Jacks

10 Twisting Lunges

10 Bow2Bends

10 Quad Stretches

10 Spider-man Lunge with rotation

10 PVC OHS

10 PVC Pass Throughs

Pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Burgener Warm-up:  Videos courtesy of the CrossFit Weightlifting Certification.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

Overhead Squat:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 30 Hollow Rocks

Video courtesy of CrossFit HQ.  Some good pointers on your overhead position.  Spend 15 minutes working on a solid OHS position and cranking out those reps!

WOD:

EMOM 16:

Odd – 5 Squat Snatches (95/65)

Even – 8 Chest2Bar Pull Ups

Scaling Options:

Bar weight -> 75/55 -> As needed (Elite – 135/95)

C2B Pull Ups ->Chin-above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the needle pose -1 Min per side

Warmup:

7 Min AMRAP:

100M jog

8 Box step-ups/jumps

5 Pushup2Downward Dog

Then…

10 Air Squats

Pigeon Pose on box x30 sec per side

10 Huggers

Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin.  If you don’t have a bar, use light DBs.

WOD:

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Scaling Options:

Run -> 250M Row-> 1 Min or cardio

Bar weight -> as needed, but make sure there are 3 weight drops in the WOD

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMEsquite.  Demo of the Box Shoulder Stretch

Warmup:

Grab light KB or DB:

3 Rounds:

30 Single Unders

10 KB Deadlifts

10 Russian Swings

10 Goblet Squats

Then…

2X30 sec kneeling wrist stretch

20 calf stretch in downward dog*

Barbell warmup: With an empty bar, perform 5 reps of these movements: good mornings, back squat, elbow rotations, front squat

* For The Calf Stretch in Downward Dog (video courtesy of Any Up)

S/S/S:

15 Min work on Turkish Get-ups

Next two videos courtesy of CrossFit HQ.  Jeff Martone going over the basics of the Turkish Get-up.  Take 15 Minutes to get more comfortable with the Turkish Get-up.  If you don’t have a KB, feel free to use a DB or an empty bar, or any object you can hang onto.

WOD:

21-15-9:

Front Squat (135/95)

Russian Kettlebell Swings (70/53)

100 Double Unders

For the Russian KB Swing, make sure you leave the arm relaxed at the top of the movement.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

KB weight -> 53/35 -> as needed, or use DB

DUs -> 100 Penguin Hops -> 200 Single Unders -> 200 Bunny Hops

Video courtesy of WOD Prep.  Demo of the Penguin Hop.  If those who are working on DUs have been following this scale, I should be seeing a lot of folks getting their first Double Under!!!

Cool Down:

Roll out calves – 1 Min per side

Child’s Pose – 2 Min

Warmup:

200m Run

10 Squat2Stands

10 Cossack Squats

10 Spider-Man Lunge

10 Pushup2Downward Dog

10 Thoracic High Fives

15 Hollow Rocks

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

WOD:

3 Rounds for Time:

400 Meter Run

20 Pull-Ups

30 Push-Ups

40 Ab-Mat Sit-Ups

50 Air Squats

*25 Min Time Cap

Scaling Options:

Run -> 500M row -> 2 Min of cardio

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Demo of the Table Row.

Push Ups -> Bench Push Ups

Sit ups -> feet anchored

Air Squats -> to med ball

Cool Down:

Roll out lats and hamstrings – 1 min per section

Frog stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.  Treat this more of a PNF (as they demonstrate here) rather than making it a static stretch

Warm Up:

30 Jumping Jacks

10 Spider-Man Lunge w/rotation

5 in-place Inchworms

10 Squat2Stands

10 Cossack Squats

10 Pushup2Downward Dog

1 Min kneeling wrist stretch

Barbell W/U:In Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean, Squat Clean from Mid Shin, Push Press, Push Jerk, Split Jerk

WOD:

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Video courtesy of Structure Your Strength.  Today’s word: GRIT.  You will need GRIT to get through this complex each set, if done correctly. To do this correctly, you MUST hold onto the bar through the whole Complex.  So, the whole complex (1 rep) is a high hang squat clean (from the pockets), a hang squat clean (above the knee) a squat clean (from the ground), a push press, a high hang squat clean, a hang squat clean, a push jerk, a high hang squat clean, a hang squat clean, and finally, a split jerk.  The goal is to increase weight each set.  That being said, you will need a good 3-5 min rest between sets to be able to complete the next one.

Video courtesy of Ben Bergeron.  To get an idea of what the Complex looks like under tension.  This should give you an idea of when to take mini-breaks without dropping the bar.

Scaling Options:

If unable to squat clean due to injury, perform Power Cleans for all clean movements.  If no barbell, use DBs.

NOTE: The option for Power Cleans should only be used if there is an actual medical condition preventing you from doing squat cleans.  If it is a matter of comfort, stick with squat cleans even if it means going light.  Take today to get comfortable in these positions so in the future you can move higher loads.

Cool Down:

Couch Stretch – 2 min per side

Leg bleeds – 2 Min

Warm Up:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Spider-Man Lunge to Samson Stretch

10 Hollow Rocks

Then…

Kneeling wrist stretch 2×30 sec

Barbell warmup:With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Strict Press

S/S/S:

Strict Press:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 1 Min Plank

Video courtesy of CrossFit HQ.  Take 15 minutes focusing on keeping a tight core through each set of strict press.  For the plank hold, they can be done either at the top of a push up or on your forearms.

WOD:

12 Min AMRAP:

3 Box Jumps (24/20)

3 Handstand Push-Ups

30’ Bear Crawl

6 Box Jumps

6 Handstand Push Ups

30′ Bear Crawl

etc…

Add 3 reps each round

An ascending Ladder AMRAP, where the Box Jumps and HSPUs go up by 3 every round, but the bear crawl stays consistent at 30’.  Would suggest taping off a 15’ area, so you can bear crawl down and back each time for your 30’.

Scaling Options:

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off box* -> Pike Push-Ups off the ground -> Hand Release Push ups

Video courtesy of NorCal CrossFit.  Pike Push ups off a box

Video courtesy of Mike Collette.  Demo of Pike Push-Up off the floor.  In both, notice the head makes a triangle with the hands at the bottom and goes through the arms at the top

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFitNMesquite

Warm Up:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

Grab light KB:

10 KB Deadlifts

10 Russian Swings

WOD:

AMRAP 20:

200M Run

40 Double Unders

20 American Kettlebell Swings (53/35)

40 Ab Mat Sit Ups

A nice, consistent pace is what you want to shoot for today.  Don’t go too fast in the run and DUs.  There should be minimal rest between the cardio pieces and the KB Swings.

Scaling Options:

Run -> 250M Row-> 1 Min or cardio

DUs -> 40 Penguin Hops -> 80 Single Unders -> 80 Bunny Hops

KB weight -> 35/25 -> as needed

Video courtesy of WOD Prep.  Demo of Penguin Hops

Cool Down:

Calf Stretch on rig/wall – 2X1 min per side

Cobra pose – 1 Min

Warm Up:

10 Kickers per side

10 Bow to Bends

10 Spider-Man Lunge

10 Iron Crosses

10 Scorpions

10 Kneeling Lat Stretch

10 Pushup 2 Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Bent Over Row.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean.  If you don’t have a bar, use light DBs

S/S/S:

Barbell Bent Over Row

12 Minutes to complete 4 Sets of 10-8 reps

Video courtesy of Train FTW.

WOD:

3 Rounds For Time:

10 Power Cleans (135/95)

15 Lateral Barbell Burpees

20 Deadlifts (135/95)

A small dip in volume today to allow the body to recover from “Murph”, but still push through this for a good finish time!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

Lateral BB burpees -> step over burpees

Cool Down:

Roll out triceps – 2 min per side

Roll out back – 2 Min