So, while the goal is to have as much time as possible on the clock to knock out Cals on the bike, trying to sprint through the dubs or the run will leave you probably too gassed to put any good effort on the bike. Rather be smooth and consistent on the rope and then manageable pace on the run. Manageable to where you are moving with purpose but are not having to wait longer than 5 or so seconds before hopping on the bike. This way you can put your all into those cals!
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows, If doing Muscle Ups hit 1-2 muscle ups
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 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 19Mar 1RM
Video courtesy of Diablo CrossFit.
Fourth time hitting our Snatch complex for this cycle. %s go up from last time, but reps stay the same. Do everything in your power to keep the bar as close as possible from the first pull from the ground.
WOD:
“Amanda”
9-7-5:
Ring Muscle Ups
Squat Snatch (135/95)
Time Cap – 15 Min
Video courtesy of Tyler Jae Hamilton.
Little background on today’s WOD. Amanda Miller competed in the 2009 CrossFit Games after finishing sixth in the Mid-Atlantic Regionals. Tragically, just one month later, she began a different battle with a recurring melanoma and succumbed to the illness at the age of 24 on April 23, 2010.
“Amanda” is now a classic CrossFit “Girl” workout, but it wasn’t one of the originals (from 2003). This workout was added to the list of “Girls” when Director of the CrossFit Games, Dave Castro dedicated it to its namesake, Amanda Miller, as the first workout of the 2010 Games. If you watch those Games athletes that night in 2010 to how athletes complete this WOD now, you can see the growth of our community’s ability to adapt and improve upon.
Scaling Options:
Ring Muscle Ups -> Bar Muscle Ups -> Jumping Muscle Ups -> Burpee to kipping pull up -> Burpee to jumping pull up (bar lower than top reach)
(Videos courtesy of OPEX Athletics and Movement Link, respectively.)
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
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
10 Rounds:
6 Pull Ups
12 Push Ups
18 Air Squats
Goal – Go unbroken on each movement, keep rest to transition between movements
Video courtesy of Mayhem Athlete.
Little bit of “Murph” prep to finish off the week. Make today about staying as consistent as possible in each movement, and get through each piece unbroken. That means, I should aim to do all my pull ups unbroken, take a second or two and shake out the arms prior to doing the push-ups, then hit those unbroken. Then, as I am standing up, take a breath or two before zeroing in on doing the set of squats unbroken. Once I have done that, I want just enough rest so I can repeat that performance in the next round.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Overhead Squats this cycle. Working sets go back to 5, but reps drop to 3 per set. Aim to go heavier this week than you did the 3X5 week.
WOD:
AMRAP 15:
30 Double Unders
15 Russian KB Swings (70/55)
30 Double Unders
15 Deadlifts (185/130)
Video courtesy of CrossFit HQ.
Today is going to test that posterior chain! If done correctly, the dubs will get the hamstrings fired up. That said, make sure to shake out the legs prior to picking up either the KB or the bar.
Scaling Options:
Dubs -> 2X Single Unders
KB weight -> 55/35 -> as needed
Bar weight -> 165/115 -> as needed (ELITE:225/155)
Cool Down:
Calf Pedal in Down Dog (slow and controlled) 30 per side
*On the Hang Power Cleans, do 8 on one arm before switching to the other arm
Time cap per round – 8:00
Videos courtesy of OPEX Fitness.
Today will be a grind, but will give you just the right amount of rest to do this one round after round. With the 600M, try to finish 3-3:30ish if possible. The Snatches, Toe2Bar, and Hang Power Cleans should not exceed about a minute per movement. That said, steady flow on the snatches, manageable chunks of the toe2bar, and steady flow on the hang power cleans.
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk
Video courtesy of Functional Bodybuilding
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Third time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) this cycle. The %s stay the same, but the reps go up, so you’ll have a little extra time per set today.
WOD:
10 Rounds for Time:
7 Burpees
100M Run
Time Cap: 17 Min
Video courtesy of CrossFit HQ.
Key to today is efficient movement in the burpees. The above video is well worth listening to for some good tips on body position so those burpees don’t wear you out.
Videos courtesy of Martin Dan Jorgensen and WOD Star, respectively.
Reps, reps, and more reps. That is the name of the game today, accumulate as many resp as possible in 2 minutes in every movement. You get to hit each movement 3 separate times, so don’t blow all your energy in round one. Aim to stay at a consistent pace in each movement and maintain that every time you come back to that movement.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin
WOD:
“Bruiser”
37 min AMRAP:
4 Deadlift (185/135)
27 Power Cleans (95/75)
11 Cal Row
1 Burpee
Pic courtesy of Luke.af.mil.
Today’s WOD is a tribute/Hero WOD in honor of Lt Col Frank “Bruiser” Bryant. Click on the link for more info on Bruiser. As with any Hero WOD, you want to push a little harder to honor those no longer here. That said, try to keep rest as the transition time between one movement and the next. Significance of the number: 4-27-2011, Bruiser’s KIA date. 1 – for his one son, 37- his age. For more info on Bruiser, click here.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Push Jerk this cycle. With the weight getting heavier, would be a good idea to pull yourself down into the initial dip rather than just dropping into it.
WOD:
For Time:
800M Run
10/7 Cal Ski Erg
600M Run
15/10 Cal Ski Erg
400M Run
20/15 Cal Ski Erg
Video courtesy of Technique WOD.
Time to get outdoors! Make your run strides as efficient as you can so you can save some energy for the Ski erg.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin, Press, push press, push jerk. Rest, then start warming up on banded deadlifts
S/S/S:
Banded Deadlifts
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.Third time hitting our Banded Deadlift this cycle. With the reps dropping to 3 per set, aim to go heavier per set than you did on the 3X5 week.
WOD:
For Time:
50-40-30-20-10 – Double Unders*
*After each round of dubs, complete…
5 Clean & Jerks (135/95)
5 Burpee Over Bar
Video courtesy of Mayhem Athlete.
Be careful not to get the heart rate up too high in the dubs and the Clean & Jerk and burpee over bar will ramp that heart rate even higher. Rather, find a good, steady rhythm in the dubs so you are at a more relaxed heart rate prior to picking up the barbell.
Scaling Options:
Dubs -> 2X Single Unders
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
Joint Strike CrossFit 