WOD:

For Time:

10-9-8-7-6-5-4-3-2-1:

Cals on Rower

Burpee over Bar

directly into…

1-2-3-4-5-6-7-8-9-10:

Deadlifts (185/130)

Cals on Ski Erg

Kind of a two-fer today, with our first couplet doing descending reps, followed immediately by a couplet with ascending reps! Keep a good pace, but don’t blowout too quickly!

Scaling Options:

DL weight -> shoot for 50% of 1RM

Cool Down:

Roll out lats – 2 min per side

Cat/Cow stretch x 30

Video courtesy of HowToCast

S/S/S:

Split Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the Split Jerk this cycle.  With lower reps per set this week, look to go even heavier!

WOD:

3 Rounds For Time:

10 Clean & Jerk (135/95)

400M Run

Think of Today as “Running Grace”.  Same C&J reps and weight as “grace”, but with the added fun of some 400M runs!  Still move fast through the C&J piece to get back on the run.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed (should be your “Grace” weight)

Run -> 500M row

Cool Down:

Banded OH stretch – 2 min per side

Roll out T-Spine

S/S/S:

10 Min to work Rope climbing technique

Video courtesy of CrossFit HQ.  Spend a few minutes working these techniques prior to today’s WOD

WOD:

From the 2019 Mid Atlantic CrossFit Challenge

“Hot Stepper”

10 Rounds:

4 Burpee Box Jump Overs (24/20)

1 Rope Climb

Today’s WOD comes courtesy of the 2019 Mid Atlantic CrossFit Challenge.  Some great athletes went through this one.  If you are feeling froggy, throw on a 20/14 # vest as well.  While they kept the time cap at 11 minutes, folks will have until the end of class to finish.  IF you want to see how the event went, click here.

Scaling Options:

Box height -> 20/16

Rope climb -> 3 rope walks per climb

Video courtesy of CrossFit on the Hill.  Quick demo of rope walks.

Cool Down:

Roll out forearms – 2 min per arm

Doorway stretch – 2 min per side

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Best way to end the week, with some good heavy Back Squats!  The reps are lower per set, so go heavier than the 3X5 week!

WOD:

10-9-8-7-6-5-4-3-2-1:

DB OH Lunge, per arm (50/35)

DB Snatch, per arm (50/35)

*Alternate legs every lunge

**Alternate arm every snatch

So the WOD starts with 10 OH DB lunges with the DB in one arm, then 10 OH lunges with the DB in the other arm, then 10 alternating DB Snatches, then 9 DB OH lunge with the DB in one arm, then 9 OH lunges with the DB in the other arm, then 9 alternating DB Snatches, etc…

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Roll out quads, hamstrings, and glutes – 20 passes per section

WOD:

4 Rounds For Time:

800M Run

20 Burpee to target 6” above reach

2 Rope Climbs

For the burpee to target, mark off a target that is 6” above the top of your OH reach.  Embrace the suck in this longer WOD.  The run, although long, should act as a bit of a recovery time before hammering out the Burpee to target and the rope climbs.

Scaling Options:

Run -> 1K Row

Rope Climbs -> 3 rope walks per rep

Video courtesy of CrossFit on the Hill

Cool Down:

Roll out lats – 20 passes per side

Banded hamstring stretch – 2 min per side

S/S/S:

Snatch Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the Snatch Pulls this cycle.  With fewer reps per set, go heavier than last time!

WOD:

EMOM x 18:

Min 1 – 12/9 Cal Assault Bike

Min 2 – 8 HSPUs

Min 3 – 7 Deadlifts (255/180)

Scaling Options:

HSPUs ->3 Wall Walks per set -> Pike Push Ups

Video courtesy of NorCal CrossFit

Bar weight -> as needed (shoot for 65-70% of 1RM)

Cool Down:

Hang from pull up rig – 3 min of hang time

Banded Bully Stretch – 2 min per side

WOD:

21-18-15-9-6:

Wallballs (20/14)

Chest 2 Bar Pull-ups

Hang Power Snatch (95/65)

Box Jumps (30/24)

Kettlebell Swings (70/53)

Bit of a grinder today, with quite a few reps on 5 movements.  If possible, try to go unbroken each time you start a movement (if you need to break them up, take no more than one pause each set), and use your transition time between movements for your recovery.

Scaling Options:

WB -> 14/10

C2B -> Chin Above -> Buddha Pull Ups

Bar weight -> 75/55 -> as needed

Box -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

 Roll out T-spine – 30 passes

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting the clean complex in this cycle.  Weight stays same as last time but reps go up.  With the increase in reps, we will increase the length of each round to 3 minutes to allow proper recovery.  Focus FAST hip extension, and then getting those elbows in front of the bar as quick as possible.

WOD:

AMRAP 15:

200M Run

50 Double Unders

15/10 Cal Row

Scaling Options:

Run -> 250M Ski Erg

DUs -> attempts through 50 rope contacts

Cool Down:

Calf stretch on rig – 1 min per side

Couch Stretch – 3 min per side

WOD:

For Time

Buy In:

20 Box Jump Over (24/20)

Then…

5 Rounds:

10 Pull Ups

20 Push Ups

30 Air Squats

Then…

Cash Out:

20 Burpee Box Jumps (24/20)

With “Murph” right around the corner, what better time to start getting your bodyweight movements dialed in? The box jump overs and burpee box jumps that sandwich this WOD are just a nice little extra spice!

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Push Ups -> off bench

Air Squats -> to depth

Cool Down:

Couch stretch off of box – 2 min per side

Doorway Stretch – 2 min per side

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch Complex this cycle. The % go up, so work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!

WOD:

For Time:

60/40 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)*

35/25 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

20/15 Calorie Row

*DBs are in Front Rack or on Shoulders

For the DB Front Rack Lunges mark off a 25’ section, and lunge that section a total of 4 times (down and back twice)

Scaling Options:

DBs -> 35/25 -> As needed

Cool Down:

Leg Bleeds – 4 min

Roll out lats – 20 passes per side