Warmup:

400M Jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel2Toe 30’

On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-05:00 – 3 sets @65%

05:00-10:00 – 2 sets @70%

10:00-15:00 – 2 sets @75%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle.  The hope is by now, you’re used to pushing those knees out of the way in the low hang. The %s stay the same as last time, but reps increase.

WOD:

AMRAP 14:

15 Pull Ups

30 Push Ups

45 Air Squats

Video courtesy of Mayhem Athlete.

Looking to hit a steady flow on some basic gymnastic movements today.  Don’t try to rush through any of the movements, as we want to be moving the whole time.  Rather, keep your form on point and move as smooth as you can.

Scaling Options:

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

Push Ups -> To Bench

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side

Warmup:

10 Box Step Ups

10 In-place lunges

10 Push Up to Down Dog

5 1-arm DB hang clean a side

50’ l-arm DB OH walk

50’ r-arm DB OH walk

WOD:

AMRAP 20:

50 Single-Arm DB Step Up (20″ box)

50 Single-Arm DB Front Rack Walking Lunges

100′ Single-Arm DB OH Carry

DB weight – 35/25

Switch arms as needed

Videos courtesy of OPEX Fitness and Functional Bodybuilding, respectively.

While this is an AMRAP, the reps per movement are high, so would suggest swapping arms every 10 reps or so.

Scaling Options:

Box height -> 16 -> as needed

DB weight -> 25/20 -> as needed (ELITE: 50/35)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

200M run

10 Cherry Pickers

10 Bow2Bends

10 Cobra To Down Dog

5 Cobra to Hip Snap

5 Back Roll 2 V-Sit

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

This week, we jump into our 5X3 week for deadlifts.  Again our goal this week is to go heavier per set than we did on the 3X5 week.

WOD:

3 Rounds:

400M Run

12 Burpee to Kipping Pull Ups

Video courtesy of OPEX Fitness.

As you come in from your run, make an effort to take 2-3 big/deep breaths to get your heart rate and breathing back under control prior to the burpee to kipping pull ups.

Scaling Options:

Burpee Pull Up -> Burpee to Jumping Pull Up (bar inside of OH reach)* (ELITE: Bar Muscle Ups)

Video courtesy of EVO Fitness

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 min per side

Warmup:

1:00 Jump Rope

30 Calf Pedals in Down Dog

10 Hollow Rocks

5 Inchworm Push Ups

10 Bow to Bends

1:00 Jump Rope

10 Plank Shoulder Taps

:20 Handstand Hold

Barbell Warmup – With an empty barbell and hands 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

WOD:

Every 4 Min for 8 Rounds:

50 Double Unders

3 Wall Walks

Clean & Jerk*

*C&J weights and reps:

Rounds 1 & 2 – 5 @ 60% of 1RM

Rounds 3 & 4 – 4 @ 70%

Rounds 5 & 6 – 3 @ 75%

Rounds 7 & 8 – 2 @ 85%

Video courtesy of Skyline CrossFit.

Try to keep a steady pace on your dubs so your heart rate doesn’t get too high.  This will hopefully allow your breathing and heart rate to be a little calmer when knocking out the wall walks.  Then, make a good attack on the C&Js each round.  Finish before the 3:00 mark per round, you get some rest.

Scaling Options:

Dubs -> 100 Single Unders

Wall Walks -> Wall Walk to 20” from wall -> 8 Alt Plank Shoulder taps per Wall Walk (ELITE: 15’ Handstand Walk)

Cool Down:

60 Calf Pedals in Down Dog (slow)

Thread the Needle Stretch – 1 min per side

Warmup:

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge w/twist

5 Push Up 2 Down Dog

10 PVC Pass thrus

10 PVC OHS

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

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

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 @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2set @75%

%s Based on 7Aug 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our current Snatch The %s stay the same as last time but reps go up, so we will up the time between sets as well.

WOD:

AMRAP 14:

2-4-6-10…etc

Toe2Bar

Dual DB Push Press (50/35)

Video courtesy of Functional Bodybuilding.

With an ascending ladder, would suggest think about breaking up reps around the set of 6 or 8.  Going unbroken to this point will be good to get your rhythm of the movements down, but as the reps get higher and higher, grip fatigue will set in.  Use manageable chunks to give you that small reprieve to let the blood flow out of the hands and arms for a second or two. That way your recovery will be quick, allowing you to get back on the movements quicker.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

DB weight -> 35/25 (ELITE: 70/50)

Cool Down:

Cobra Pose – 2 Min

Banded shoulder stretch – 1 Min per side

Warmup:

10 Pulls on Rower (EZ pace)

10 Pulls @ 15-20 strokes per min

10 Pulls @ 20-25 strokes per min

10 Pulls @ 25-30 strokes per min

10 Pull on Rower (choose pace)

Then…

5 Rounds of “Rowling” – see video below, courtesy of  Train FTW.  Penalty move for all rounds – Burpees

WOD:

5 Rounds For Total Distance:

:20 Row

– Rest :40

:30 Row

– Rest :30

:40 Row

– Rest :20

:50 Row

– Rest :10

1:00 Row

– Rest 1:00

Score = Total Meters Rowed

Video courtesy of Kristi Eramo O’Connell.

In our 5K Row technique work, our goal in today’s rowing intervals is to start with faster rowing in the shorter intervals and then lengthen out your stroke as the intervals get longer.

Scaling Options:

No rower available -> Echo Bike for Cals

Cool Down:

Kneeling lat stretch – 1 Min per side

Banded hamstring stretch – 1 Min per side

Warmup:

2X:

200M run

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

10 Box Step Ups

Then…

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

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics)

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-03:00 – 2 sets @65%

03:00-6:00 – 2 sets @70%

6:00-9:00 – 1 sets @75%

Use % from 29May C&J 1RM

Video courtesy of FCCF.

Second time hitting our Push variation this cycle.  With the emphasis on Push and Split Jerk, our hope is by the time we get back to testing your C&J 1RM, the Jerk should feel more secure and stronger

WOD:

“Out-run Jason”

13 Min AMRAP:

13 Pull Ups

13 Push Ups

13 Ab-Mat Sit Ups

13 Box Jumps (24”/20”)

13 Burpees

Pic courtesy of CrossFit DNR. Happy Friday the 13th!

Move like Jason is on your heels!  Actually, find a steady pace and have some fun moving through these bodyweight killers!

Scaling Options:

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

Push Ups -> To Bench

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’

10 PVC Pass Thrus

10 PVC Around the Worlds

10 PVC OHS

Grab Barbell and perform 5 Overhead Squats

WOD:

AMRAP 15:

5 Overhead Squats (95/65)

10 Shuttle Runs

*Add 5 OHS after each round

Rest 5 Min, then…

10 Min to work up to Heavy Single for the day of:

Power Snatch

Video courtesy of Mayhem Athlete.

This should give you vibes of CrossFit Open WOD 23.2.  Aim to keep the shuttle runs on a steady pace and find manageable chunks on the OHS.  I would caution against unbroken past set 1 as that will be a lot of taxing on the shoulders, and you have a heavy single in Power Snatch coming up later.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Single Leg Forward Fold – 1 min per side

Banded Shoulder Stretch – 1 Min per side

Pic courtesy of The USAF Office of Special Investigations.

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side

Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Bow to Bend

10 Reverse Lunges

5 empty bar back squats

Then…

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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Squat variation for the cycle.  With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week.  This is how we get stronger!

WOD:

3 Rounds:

20/15 Cal Ski Erg

30 Jumping Lunges

40 Double Unders

5 Wall Walks

Video courtesy of The Active Life.

In this WOD, you’ll go from a hip-closing movement to a hip-opening movement, to a rapid foot movement, and finish with a rapid-ish hand and shoulder movement. Big thing: don’t let your knee slam into the ground in the jumping lunge.

Scaling Options:

Dubs -> 80 Single Unders

Jumping Luges -> Lunges

Wall Walks -> to 20” from wall -> 8 Plank Alternating Shoulder taps per 1 Wall Walk (ELITE: 30’ HS Walk)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Bully Stretch – 1 Min per side