Warmup:

:30 Echo Bike

10 Kickers

10 Air Squats

:30 Row

5 Inchworm Push Ups

10 Cossack Squats

:30 Ski Erg

10 Huggers

10 Cobra to Down Dog

10 Scorpion Stretch

WOD:

AMRAP 12:

5 Cal Row

5 Cal Ski Erg

10 Cal Row

10 Cal Ski Erg

Etc.. Add 5 cals per machine each round

-3 Min rest, then-

AMRAP 12:

5 Cal Echo Bike

5 Cal Row

10 Cal Echo Bike

10 Cal Row

Etc.. Add 5 cals per machine each round

-3 Min rest, then-

AMRAP 12:

5 Cal Ski Erg

5 Cal Echo Bike

10 Cal Ski Erg

10 Cal Echo Bike

Etc.. Add 5 cals per machine each round

Score each AMRAP separately.

Pic courtesy of Make A Meme.

Cardio, cardio, and more cardio to finish off the week!  Not saying to sprint the first set of 5, but move with a purpose so you can move back and forth from machine to machine at a pretty good pace.

Scaling Options:

If one piece of equipment is not avail able, sub either run (start at 100M, increase by 100M every round) or double unders (start at 50, increase by 50 every round, if doing single unders, start with 100, add 100 ea round)

Cool Down:

Leg Bleeds – 2 Min

Child’s Pose – 2 Min

Warmup:

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Torso twists

10 Spider-Man Lunge

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

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

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

For our Squat variation this cycle, we will focus on the Overhead Squat.  The more comfortable you are in the OHS, the more comfortable will get you in the Snatch. Use the lack of speed in these reps to keep the core solid and really engage the shoulders and upper back so you stay stable throughout the lift.

WOD:

4 Rounds For Time:

11 Front Squats (115/80)

13 Bar Facing Burpees

15 Toes 2 Bar

Time Cap – 18 Min

Video courtesy of Train FTW.

No secret to this WOD.  It’s just a good ol’ fashioned grind.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/105)

Bar facing burpees -> burpee to bar step over

Toe2Bar -> Alt single-leg T2B -> Kipping Knee Raise -. Strict Knee Raise -> V-Ups

Cool Down:

Scorpion Stretch – 1 Min per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

2X:

1:00 Jump Rope

10 Huggers

10 Over and Backs

8 Box step ups

20 Calf Pedals in Down Dog

10 KB deadlifts

5 Russian Swings

WOD:

20-1 (20-19-18-etc):

American KB Swings (55/35)

-After Even Rounds: 8 Box Jumps (24”/20”)

-After Odd Rounds: 30 Double Unders

Video courtesy of Train FTW.

At “3,2,1..Go!” hit 20 American KB Swings, then 8 box jumps, then 19 KB Swings, the 30 Dubs, then 18 KBS, then 8 box jumps, then 17 KBS, then 30 dubs, etc.… With this descending ladder, start with a conservative pace in the KB Swings.  This will allow you to stay at a good rate through either the box jumps or double unders.  As the reps on the KB Swings go down, then pick up the pace, but not too much.  Realize in this one, you are hitting 10 sets of box jumps and 10 sets of dubs.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Echo Bike

4 Shuttle Runs (25’ out and back)

Side lunge 30’ and back

Crab walks 30’

Stiff-leg bear crawl 30’

1:00 Echo Bike

Barbell warmup -With an empty barbell and hands in clean grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk.

**Prior to WOD, with an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, Power Snatch from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

Finish each set with 1 Push or Split Jerk

%s Based on 19Mar 1RM

Video courtesy of Collin Meeves.

Our Clean Complex this cycle will consist of 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean.  The Clean Pull will get us used to using leg drive to move the weight. The Power Clean will get you used to pulling the bar high and beginning to pull yourself under. The Hang Squat Clean will put those pieces together while also getting you used to keeping tension in the low hang (right below the knee).

WOD:

For Time:

10 Power Snatch (115/80)

10 Shuttle Runs (25′ out, 25′ back)

15/12 Cal Echo Bike

10 Power Snatch

15/12 Cal Echo Bike

10 Shuttle Runs

10 Power Snatch

Time Cap – 15 Min

Video courtesy of Mayhem Athlete.

Nice little “up and down the mountain” chipper for today.  Would suggest fast singles on the Power Snatch today over going all touch and go.  Maybe save that for the last 10, but for the first and middle 10, conserve some energy to get through the cardio pieces.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Banded OH stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

Walking Lunge 30’

Inchworm 30’

10 Kneeling Lat Stretch

Spider-Man Lunge 30’

Walking Kicks 30’

10 Hollow Rocks

2 Wall Walks

On the Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

S/S/S:

EMOM 10:

Odd Minutes: 7-12 Handstand Push Ups

Even Minutes: :30 Handstand Hold

Video courtesy of CrossFit Invictus.

Want to take our first 10 minutes today getting comfortable getting upside down and staying in control.

WOD:

50-40-30-20-10:

Walking Lunges

Pull Ups

Ab-mat Sit Ups

Time Cap – 20 Minutes

Video courtesy of Mayhem Athlete.

All bodyweight, all day!!!  Looking for some good body control to make it through today’s movements.  Big tip today, break up early and often on this one, especially on the higher rep rounds.  Going for huge chunks early may fatigue you to the point where the smaller sets take even longer due to running out of juice.  Try to break a good amount before hitting a fatigue point so you can recover quicker and get right back to work.

Scaling Options:

HSPUs -> see video below, courtesy of CrossFit Invictus

Walking Lunge -> in-place lunge

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min

Warmup:

10:00 AMRAP:

5 KB deadlifts

5 Russian swings

4 single DB box step ups

6 Scorpion Stretch

5 DB Bench Press

-Climb in weight on KB and DBs each round or two

-then-

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pressing movement this cycle will be the Push Jerk.  Last cycle we focused on the Push Press, which helped us use leg drive to move the bar harder.  Now, we add a drop under the bar after exploding upward.  Our goal is to see at least a 30% increase across the board compared to the Push Press.

WOD:

Every 4 Min for 16 Min:

10 DB Bench Press (50/35)

12 Single DB Box Step Ups (20”) (50/35)

20 Am KB Swings (55/35)

Score = slowest round

Video courtesy of 64 Training Systems.

A good goal would be finishing each round in about 2 Min.

Scaling Options:

DB weight -> 35/20 -> as needed (ELITE: 70/50)

Box height -> as needed

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Scorpion Pose – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

1:00 Bike

8 Box step ups

3 Tuck Jumps

5 Inchworm push ups

5 Bow to Bends

1:00 Ski Erg

5 Box Jumps

2 Wall Walks

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

WOD:

For Total Time:

Reps 10-1, Handstand Push-Ups

Reps 20-2, Cal Bike

-5 Min Rest, then-

Reps 2-20, Cal Ski Erg

Reps 1-10, Box Jumps (24″/20″)

Video courtesy of CrossFit HQ.

A little “down the Valley/Up the Valley” dual WOD today! So, to clarify, at 3,2, 1…Go! you’ll hit 10 Handstand Push Ups, then 20 Cals on the Echo Bike, then 9 HSPUs, then 18 Cal Bike, etc… until the last set is 1 HSPU and 2 Cal Bike.  Once that is complete, you go right into a 5 Min break.  Ath the end of the 5 min, you start with 2 Cals on the Ski Erg and 1 Box Jump, then 4 Cals on the Ski Erg followed by 2 Box Jumps, etc… until the last set is 20 Cals Ski Erg and 10 Box Jumps. Steady state with an increase in pace as the reps drop will be ideal for the HSPU/Echo Bike piece.  Then start fast, but not sprint speed on the Ski Erg/Box Jump piece and make it your goal to keep around the same pace until done.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

2:00 Row

-then-

2X:

:30 jump rope

5 Scap Pull ups

5 Kipping Knee Raise

5 Good mornings

5 Muscle Cleans

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, high hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift is.

WOD:

17 Min AMRAP:

10 Power Cleans (115/80)

15 Toes 2 Bar

After Each Round

Reps 30-40-50-60-30-40-50-60-etc, Double Unders

Video courtesy of Misfit Athletics.

Good little triplet in our AMRAP for you today.  Just remember, each round your Double Unders go up by 10.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups

Dubs -> 2X Single Unders

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per side

Warmup:

200M jog

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

10 Hollow Rocks

5 Cobra to Down Dog

10 Thread the Needle

10 Kneeling Lat Stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows , Ring or Bar Muscle Ups or burpee to jumping pull up

Barbell Warmup – With an empty bar, perform 5 reps of : Strict Press, Push Press, Push Jerk, Split Jerk

WOD:

For Time

3 Rounds:

12 Shoulder to OH (115/75)

12 Chin-above Pull-Ups

-Then-

50 Ab-Mat Sit-Ups

-Then-

3 Rounds:

9 Shoulder to OH (135/95)

9 Chest2Bar Pull-Ups

-Then-

50 Ab-Mat Sit-Ups

-Then-

3 Rounds:

6 Shoulder to OH (155/105)

6/4 Ring or Bar Muscle-Ups

-Then-

50 Ab-Mat Sit-Ups

Time cap – 45 Min

Video courtesy of CrossFit HQ.

What a way to get your Tuesday going!  A ladder of pull up skill and Shoulder to Overhead with a steady state of sit ups in between.  If you need to scale, make sure in the pull up, C2B, Muscle Up versions, you pick three movements that get progressively harder as you go along, and for the bar weight, as long as you increase the weight each section.

Scaling Options:

Ring Muscle Ups-> Burpee to Jumping Kipping Pull up or jumping pull ups

Chest2Bar -> Chin above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

Bar weight -> as needed

Sit ups -> feet anchored

Cool Down:

Lat Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

1:00 Row

10 PVC Pass Throughs

5 Empty Bar Hang Muscle Snatch

5 Behind The Neck Snatch Grip Push Press

2 Shuttle Runs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 19Mar 1RM

Video courtesy of Diablo CrossFit.

We kick off our new cycle with our new Snatch Complex.  For this complex, one set consists of 1 Snatch Pull, returning to the ground and performing Power Snatch, holding onto the bar, and bringing it to the low hang (right below the knee) and performing a squat snatch. The Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.

WOD:

In 4 Min, complete:

10 Shuttle Runs

Max Cal Row in remaining time

-rest 2 Min-

repeat for a total of 4 sets

Score each round’s cals separately

-1 Shuttle Run = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Today, you’ll be wondering “where do I push?  Fast shuttle runs so I have more time on the Row, or steady pace on the runs and go all out on the row?”  The answer is, yes.  You have to find which game-plan works for you.  Are you able to recover from a high output early on to get as many calories as possible, or will you slow down too much with fatigue?  Or are you able to hold enough in reserve to go all out and still recover for the next round?  Play around with the strategies round by round to see what works best.

Scaling Options:

Shuttle Runs -> 15/12 Cal Echo Bike

Cool Down:

Roll out T-Spine – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.