*If no wall ball area available, Thrusters (95/65)
Video courtesy of CrossFit HQ. Some tips and tricks for a successful string of wall ball shots.
After the first round, think of using the run as a recovery period. That way you can attack the wall balls and Db snatches with as much energy as possible! And, I know quite a few of you are still doing work at home, so if there isn’t a wall ball and a wall with either a 10’ target for guys or a 9’ target for ladies, go with barbell thrusters at 95/65. Pretty close to the same stimulus as wall balls.
Scaling Options:
Run -> 1000M Row -> 4 Min cardio
Med ball weight -> 14/10
DB weight -> 35/25 -> as needed
If doing thrusters, bar weight -> 75/55 -> as needed
Video courtesy of Catalyst Athletics. Our fourth time hitting Overhead Squat this cycle. This week, the reps drop per set, with the last two sets being 1 rep each. The goal is to heavier than you have through the whole cycle. If you hit a new 1RM, awesome! If not, aim to go as heavy as you safely can. At this point, you should be more confident in keeping a stable OH position. Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.
WOD:
For Time:
30 Box Jumps (24″/20″)
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
Directly into…
30 Handstand Push Ups
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
Time cap: 17 Min
Think of today as back-to-back WODs that both have buy-ins followed by 3 and 2 rounds of work, respectively. So, you’ll knock out 30 Box Jumps, then go into 3 rounds of 5 strict pull ups, 10 push-ups, 15 air squats, and 20 sit ups. Once you complete that, immediately go into 30 Handstand Push-ups, followed by 2 rounds of the 5-10-15-20 sets from the first piece. Can you make the 17 Min time cap? I think you can!
Scaling Options:
Box height -> 20/16
Strict Pull Ups -> Buddha Pull Ups -> Ring Rows -> Table Row
Push-ups -> Off bench
HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups
Cool Down:
Overhead Stretch on wall – 2 Min
Video courtesy of Strength and Sport Physical Therapy
Video courtesy of The Power Athlete. Been a while since we hit any Floor Pressing, so wanted to give you a good variation that can be done either in the gym or at home. Dumbbell Floor Press. Just like bar Floor Press, lay flat on the ground (legs can either be out straight or bent at the knees as in the video), keep your forearms vertical the whole time. The bottom of the movement sees the elbows touch the ground. From here, press up like a bench press until the arms are fully locked out. Two big things, when pressing to the top, keep your shoulder blades glued to the ground, the same way you drive them into a bench when bench pressings. Secondly, when you bring the weight down, stay in control and let the elbows just kiss the floor before going into your next rep. Do NOT slam the elbows into the ground. No one wants a broken arm… Also, for the DB Front Squat, keep both DBs in the front rack position during the squat.
Scaling Options:
DB weight -> 35/25 -> as needed
Cool Down:
Scorpion Pose hold – 1 Min per side (feel stretch in pec)
Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar. If doing laying Toe2Bar or V-Ups, practice the move
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness. Our third time hitting our Pulling movement for this cycle will be the Sumo Deadlift. The reps per set go down compared to the last two times, so aim to go even heavier each set. As you see in this video, wind up the hips in set up, then the second the back is flat and then shins touch the bar, lift!
WOD:
For Time:
30-25-20-15*
Toes-2-Bar
Box Jumps (24”/20”)
* 50 Double Unders after every set of Box Jumps
Video courtesy of Invictus Fitness. Some good tips on stringing Toes2Bar reps together. Give it a shot today!!!
Pull up warm up: On rig, perform 5 reps of: Scap Pulls, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
Barbell warmup: With an empty barbell with clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, High Hang Power Clean
WOD:
“NONA”
For Time
Buy-In:
500M Row (or 400M run)
Then, 30-20-10 reps of:
Hang Power Cleans (95/65)
Pull-Ups
Kettlebell Swings (53/35)
Burpees
Today’s WOD comes courtesy of CrossFit Alexandria. We give you the run option for those who aren’t able to get in the PT Tent to use a rower or don’t have a rower at home.
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull Ups -> Buddha Pull Ups* -> Table Rows**
KB -> 35/25 -> as needed
Video courtesy of NotKRisRoe. Demo of the Buddha Pull Ups. You can also do this by setting a bar in a rack so the height is right at the top of your reach when you are sitting legs crossed. Just secure the bar with the bands or something so it does not come out of the rack.
Video courtesy of Andrew Henning. For those stuck at home with no pull up rig, these are a great alternative.
5 Cobra to Hip Snap* (first video courtesy of Invictus Fitness)
10 Huggers
10 Over & Backs
Burgener Warmup** (last two videos courtesy of CrossFit Weightlifting Seminar Staff) – Perform three reps of each movement
For the Cobra to Hip Snap, watch this video. Why is this so important? The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders. Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Our third time hitting out Snatch complex for this cycle. Again, we’ll be taking off from the floor, below the knee, and above the knee. The goal is to hold onto the bar through the entire complex before letting go. USE the hook grip! With the %s stay the same as last time, but reps go up, so the time per round is up to 4 Min.. I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS.
WOD:
12 Min AMRAP:
3 Hang Power Snatch (95/65)
3 Lateral Barbell Burpees
6 Hang Power Snatch (95/65)
6 Lateral Barbell Burpees
etc….Add 3 reps every round to both movements
Video courtesy of The Active Life. Demo on the Lateral Barbell Burpee. A nice ascending ladder with Hang Power Snatch and Lateral Barbell Burpees. Focus on using the hips in both movements to keep your extremities (arms and legs) from getting too taxed. On the snatch, get a good, violent hip extension to move the barbell instead of muscling it with your arms. On the burpee, use the hip snap we did in the warmup to allow you to land in a better jump position. Also, you do NOT have to stand up all the way in the Lateral Barbell Burpees.
Scaling Options:
Bar weight -> 75/55 -> as needed
Cool Down:
Banded OH stretch – 1 Min per side
Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)
If doing Sumo Deadlift High Pulls, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull
WOD:
With a running clock, complete in set time:
0:00 – 8:00
-100 Cal Row (or 100 Sumo Deadlift High Pulls @ 95/65)
8:00 – 12:00
-150 Double Unders
12:00 – 20:00
-1200M Run
20:00 – 24:00
-150 Double Unders
Video courtesy of WODStar. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close. Today will be a good cardio buffet. If you move at a fast pace through each section, you will get rest time. Or, if you want to keep a more steady pace and just go from one section to the next with little to no rest, that’s fine too, but aim to make the time cap on each section.
Scaling Options:
If doing SDHP -> 75/55 -> as needed
DUs -> 150 Penguin Hops* -> 300 Single Unders -> 300 Bunny Hops
Run -> 1500M Row -> 2.1 Mile on Assault Bike
If unable to finish a given section in the given time, reduce reps/distance to make each time cap
Video courtesy of WOD Prep. Demo of Penguin Hops. Keep working towards those Dubs!!!
*Video courtesy of Invictus Fitness. For the Cobra to Hip Snap, watch this video. Why is this so important? The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders. Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster…hmmm….I wonder what could be in today’s WOD?….
S/S/S:
Strict Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Our third time hitting Strict Press this cycle. This week, the reps go down per set, but we’re back up to 5 sets. The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks. Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending). And make sure you finish with your head through the “window” (formed by your arms) .
WOD:
3 Rounds For Time:
20 Handstand Push Ups
30 Burpees
40 Ab mat Sit Ups
120′ Bear Crawl
If your shoulders don’t feel absolutely done by the end of today, you went too light on your presses. This should smoke them, but in a good way.
Scaling Options:
HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up
Sit Ups -> feet anchored
Video courtesy of NorCal Fitness and Global Bodyweight Training, respectively. Demos of both the Pike Push Up from the Box, and from the ground.
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, push jerk, hang power clean. Switch to Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, overhead squat
WOD:
For Time:
400M Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400M Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400M Run
50 Hang Power Cleans
50 Hang Power Snatches
400M Run
Weight for all barbell movements – empty bar (45/35)
So, yes, each weight movement is done with an empty bar, but don’t let the light weight make you forget about good form. Make sure you hit full range of motion in EVER rep. Use the run as a quick recovery period before hitting the bar again.
Barbell warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Third time this cycle, doing the 3-Position Clean complex. The Squat Clean will come from the floor, right below the knee, and above the knee. Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s are the same from last time, but the reps go up, so our time per set goes up to 4 Min. Still utilize the hook grip and push yourself to hold on to that bar!
WOD:
AMRAP 20:
15 Power Snatches (95/65)
30 Box Jumps (24″/20″)
45 Double Unders
The goal of this AMRAP is to try to keep constant movement throughout the 20 min. That means, probably not the best idea to sprint out of the gates. Keep a pace you can maintain all 20 min. You do that, I guarantee you’ll hit more rounds than you originally thought you could!
Scaling Options:
Bar weight -> 75/55 -> as needed
DUs ->45 Penguin Hops* -> 90 Single Unders -> 90 Bunny hops
Joint Strike CrossFit 