Barbell warmup – With an empty bar 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
WOD:
9 Sets for Load:
Power Clean
5-5-3-3-3-1-1-1-1
Aim to set new 1RM
Video courtesy of TOROKHTIY.
We finish off transition week with a little fun time getting heavy on some Power Cleans. Use the sets of 5 and 3 to prime up to the heavy singles. Rest as needed between the sets so you ae as fresh as possible for each attempt.
Scaling Options:
Power Clean (if low back is injured) -> Hang Power Clean
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
S/S/S:
10 Minutes to establish 1RM weighted pull up
Compare to 20240313
Video courtesy of Paradiso CrossFit.
Always look to get stronger in the strict versions of movements. That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced. Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up. If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.
WOD:
For Time:
9 Pull Ups
12/9 Cal Echo Bike
15 Pull Ups
15/11 Echo Bike
21 Pull Ups
21/15 Cal Echo Bike
21 Pull Ups
15/11 Cal Echo Bike
15 Pull Ups
12/9 Echo Bike
9 Pull Ups
Time Cap: 18
Video courtesy of CrossFit HQ.
“Smooth is Fast”. Don’t forget this little bit of knowledge when it comes to Pull ups and the Echo Bike. Instinctively, your body will try to sprint the early pieces when the reps/cals are lower. Fight the urge and maintain a speed on both that you can do in the bigger sets.
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
1000M Row
20 Dual DB Front Rack Lunge (50/35)
16 V-Ups
750M Row
16 Dual DB Front Rack Lunge
12 V-Ups
500M Row
10 Dual DB Front Rack Lunge
10 V-Ups
250M Row
Time Cap – 20 Min
Video courtesy of CrossFit HQ.
Today’s WOD is meant to be that grind, meaning; grit the teeth, put the head down and do the work. For the Dual DB Front Rack Lunge, it is total, not per leg.
Little core stability practice to work prior to the WOD. Feel like really pushing things? Increase the holds to :45 each.
WOD:
3 Rounds:
15 – Dual KB Deadlifts (70/55)
21-15-9 – Handstand Push Ups
15 – Devils’ Press (50/35)
21-15-9 – Burpee over DBs
Time cap – 15 Min
Videos courtesy of Marcus Filly and Sarah Rippel, respectively.
At it’s core, today’s WOD is a push/pull going from a pull-centric to a push-centric move each time. The way the reps go, at 3,2,1…Go!..perform 15 Dual KB Deadlifts, then 21 HSPUs, then 15 Devil’s Press, then 21 Burpee over DBs, then 15 Dual KB Deadlifts, then 15 HSPUs, then 15 Devil’s Press, then 15 Burpee over DBs, then 15 Dual KB Deadlifts, then 9 HSPUs, then 15 Devil’s Press, then 9 Burpee over DBs. If you do the math, the total reps per movement are the same for each movement. We just spice it up with two movements starting with higher volume and finishing with less volume, and the other two movements staying consistent throughout. On the KB deads, look to keep your legs pretty close to being together to allow better balance.
Scaling Options:
KB weight -> 55/35 -> as needed
HSPUs -> Pike Push ups off box -> Pike Push up off floor -> high kneel DB press
B-Skip 30’ – For both, see video below, courtesy of Runify
30 Calf Pedals in Down Dog
WOD:
For Time:
200M Run
Rest 1:00
300M Run
Rest 1:30
400M Run
Rest 2:00
500M Run
Rest 2:30
600M Run
Rest 3:00
700M Run
Rest 3:30
800M Run
Time Cap: 45 Min
Video courtesy of CrossFit HQ.
We enter transition week with some good cardio on the road. The goal here is to be as close to or better than a 1 for 1 on work/rest ratio, meaning, in the 200, finish in a minute or better, in the 300, finish in 1:30 or better. Again, this is the goal. If not, do as best as you can.
Barbell warmup – With an empty bar and grip right outside the shoulders, perform 5 reps of: Strict Press, Dip/hip pop (don’t press the bar with arms, just pop the hips to feel it float in the air for a split second), Push Press
S/S/S:
Push Press
5X5
Increase weight ea round
Compare to 27Mar2024
Video courtesy of Catalyst Athletics.
Re-test week finishes with our 5X5 for Push Press. Use that good technique you have been working on over the last 9 weeks and you should be able to go heavier today than you did on March 27th.
WOD:
AMRAP 7:
Burpee to Plate (45/25)
Video courtesy of Functional Bodybuilding.
WOD begins in the standing position. At 3,2,1..Go! drop down to chest and thighs on the ground, pop up and either hop onto or step onto plate. Must lock knees and hips while standing on top of the plate for the rep to count.
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, move hands out to snatch grip and put bar on your back and do 5 Overhead Squats
S/S/S:
Banded Deadlift
5X5
Increase weight ea round
Compare to 4Apr2024
Video courtesy of Rogue Fitness.
We continue re-test week with hitting a new 5X5 on Banded Deadlifts. Use the same band you used on 4Apr, and aim to go heavier per set than you did that day.
WOD:
2 Rounds for Time:
50 Double Unders
25 Hang Power Cleans (95/65)
50 Double Unders
25 OHS (95/65)
50 Double Unders
25 Ab-mat Sit Ups
Video courtesy of Kristi Eramo O’Connell.
Your goal in today’s WOD? Just. Keep. Moving! IF possible, go as close to unbroken per section as you can, especially in the barbell pieces.
Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
Clean & Jerk w/u (Do this after going for Snatch 1RM, but before starting C&J) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to establish a 1RM Snatch
20 Min to establish a 1RM Clean & Jerk
Compare to 20 Mar2024
Video courtesy of Frankie Chavez.Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!!
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell perform 5 reps of: Good morning, Back Squat, Back Squat w/2 sec pause, Elbow Rotations, Front Squat, Push Press, Thrusters. Then, move bar to rack and work up in weight for Back Squat
S/S/S:
Back Squat
5X5
Increase weight ea round
Compare to 29Mar2024
Video courtesy of Catalyst Athletics.
We kick off re-test week with our Back Squat 5X5. The goal is to go heavier per round than we did on the 29th of March. If you hit these every time we had them programmed, then you should be set up for success!
WOD:
10 Rounds For Time:
5 Shuttle Runs (50’)
10 Wall Balls (20/14)
1 Shuttle run = 25’ out and 25’ back
Time Cap – 15 Min
Video courtesy of Mayhem Athlete.
On the Shuttle runs, make sure your body fully crosses the 25’ mark, and you touch the ground past the mark before you come back the other direction.
Joint Strike CrossFit 