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
WOD:
For Time:
800M Run
75 Air Squats
50 Push Ups
25 Pull Ups
600M Run
60 Air Squats
40 Push Ups
20 Pull Ups
400m Run
55 Air Squats
30 Push Ups
15 Pull Ups
35 Min Cap
Video courtesy of CrossFit HQ.
Little bit of “Murph” prep for the week with a descending ladder in all movements and running we’ll see in Murph. Try to make big chunks of the bigger rep sets, and aim to pick up speed as the sets get smaller.
Scaling Options:
Run -> 250M row for every 200M of run
Air Squats -> to depth
Push Ups -> To bench
Pull Ups -> Banded Strict Pull ups -> Buddha Rows -> Ring Rows
Barbell Warmup – 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, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 3@70%
From 5:00-10:00, do 2@75%
From 10:00-15:00, do 2@80%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Clean Complex before we re-test out Oly 1RMs (29May), so we up the %s a little more today. Keep that form dialed in and make sure each one is perfect.
WOD:
“Dumbbell DT”
5 Rounds For Time:
12 Dual DB Deadlift (50/35)
9 Dual DB Hang Power Clean
6 Dual DB Push Jerk
Time Cap: 14 Min
Video courtesy of Swiss Alpine Battle. CrossFit Games multi-time podium finisher, Patrick Vellner tackling “Dumbbell DT”.
So, a little twist on a classic Hero WOD, “DT”, but done with dumbbells. The load is lower than normal DT weight, so the goal is to finish faster than you would normal “DT”. That said, don’t let form go out the window in the hopes of a faster time. Still keep a flat back during the deadlifts (only one head of each DB needs to touch the ground). In the Hang Power Cleans, don’t turn it into hammer curls. Use the hips to jump the weight up to the shoulders, and finish with elbows in front of the DBs. For the Push Jerk, again use the hips to move the weight rather than making it all shoulders. IF you can go unbroken each round, do so, but if you have to break, try to make it on the 11th deadlift, and the 8th hang power clean
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
4 Rounds:
2 Min Max Meters – Ski Erg
1 Min Rest
2 Min Max Meters – Echo Bike
1 Min Rest
2 Min Max Meters – Row
2 Min Rest
Score = Total Cals
Video courtesy of Train FTW.
Quick, short bursts of intensity is on the menu today! Aim to go as close to full-go, especially towards the end of each segment, as you are going into a one-minute break. How far can you make it?
Barbell warmup – With an empty barbell, perform 5 reps of: Good mornings, RDLs, Deadlifts. Put strap around barbell and do 3X5 of Banded barbell with light weight, increase each set. Work up to working weight
S/S/S:
Banded Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.
Third time hitting Band Deadlifts this cycle. Reps drop down to 3 per set, but working sets are back up to 5. Like last time, the goal is to finish heavier than the last set you did on the 3X5 session.
WOD:
AMRAP 15:
3 Handstand Push Ups
6 Toe2Bars
9 Thrusters (115/85)
12 Am. KB Swings (55/35)
Video courtesy of CrossFit HQ.
Today’s push/pull, push/pull should keep the blow flowing quite well for you. As the WOD goes on, make sure you shake out the arms prior to going back up on the rig for Toe2Bars. By about mid-way through this one, your grip will start going, so be careful!
Scaling Options:
HSPUs -> Pike push up off a box -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)
Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups
Barbell warmup – With an empty barbell, and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle cleans, high hang power clean, hang power clean
WOD:
For Time:
100 Double Unders
21 Hang Power Cleans (115/85))
12 Box Jumps Overs (24″/20″)
80 Double Unders
18 Hang Power Cleans
12 Box Jump Overs
60 Double Unders
15 Hang Power Clean
12 Box Jump Overs
40 Double Unders
12 Hang Power Cleans
12 Box Jump Overs
60 Double Unders
9 Hang Power Cleans
12 Box Jump Overs
80 Double Unders
6 Hang Power Cleans
12 Box Jump Overs
100 Double Unders
3 Hang Power Cleans
12 Box Jump Overs
Video courtesy of Kristi Eramo O’Connell.
Little up and down the mountain on dubs, a descending ladder for Hang Power Cleans, and a consistent amount of Box Jump Overs throughout in today’s WOD. This will be a long grind, there is no way around that. How efficiently can you move through each movement? Try to go as close to unbroken on the dubs, and hit manageable chunks on the Hang Power Cleans and then steady through the Box Jump Overs
10 Down Dog Alt Toe Touch – see video below, courtesy of The Active Life
Then…
Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Snatch, OHS, High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
3 Position Snatch (Floor/Hang/High Hang)
With a running clock:
From 0:00-5:00, do 3@65%
From 5:00-10:00, do 2@70%
From 10:00-15:00, do 2@75%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Third time hitting our Snatch Complex this cycle. %s stay the same, but volume (number of reps) goes up. Continue to use that hip extension to get the bar moving fast upwards and then drop FAST under it.
WOD:
3 Rounds For Time:
400M Run
21 L-Arm DB Snatch
21 R-Arm DB Snatch
DB weight – 50/35
Video courtesy of Functional Bodybuilding.
Coming off the run, your heart rate will likely be a little spiked. Take a deep breath or two before picking up your DB before knocking out all 21 Snatches on one arm before doing the same on the other arm.
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:
EMOM for 12 Min:
Min 1 – :30 Dead hang on rig
Min 2 – :30 Plank (top of Push Up)
Min 3 – :30 Bottom of Air Squat hold
Video courtesy of OPEX Fitness.
With our WOD focusing on proficiency in movements we’ll see in “Murph”, we want to take our first 12 minutes and focus on keeping core stability in these movements. With these static holds, keep the core tight, and maintain normal breathing.
WOD:
“Tabata Muph-ish”
200 Reps for Time:
:20 of Pull Ups
:10 of Rest
:20 of Push Ups
:10 of Rest
:20 Air Squats
:10 of Rest
Score = When you finish 200 total reps
Time cap – 20 Min
Video courtesy of WOD Prep.
In this workout, the goal is to do as many reps as you can in the 20 second window. Consider focusing your effort on the movement you feel most confident in, and setting goals a little bit past your comfort zone on the other two movements. For example, completing 12 air squats in 20 seconds, then pushing yourself to complete 3 kipping pull-ups or 5 RX push-ups.
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
Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom
Prior to WOD, second Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, Hang Power Clean, Power Clean from mid-shin, Push Press, Push Jerk, Split Jerk
S/S/S:
Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our third trip to Back Squats this cycle. We drop the reps to 3 but go back up to 5 sets. Your goal – go heavier this time than you did in the 3X5 week.
WOD:
CrossFit Quarterfinal WOD 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
Females- 85, 125, 155, 165 lb
Males 135, 185, 225, 245 lb
Video courtesy of The CrossFit Games.
We finish up our week-long tribute to the Quarterfinals with WOD 4, an all-Barbell WOD!!! This Clean& Jerk ladder is a lot of fun and really helps you find your stride with barbell cycling if done right. And don’t fret, if the RX numbers are not in your ability yet, scale to % of your current 1RM. Remember, we scale to improve some down the road, we’ll be at the RX level.
Scaling Options:
Bar weight -> 60%/70%/80%/90% of C&J 1RM -> as needed, but make 3 weight jumps throughout workout
Videos courtesy of CrossFit HQ, MisFit Athletics, and WOD Prep, respectively.
Prior to today’s WOD, take about 10 Min going over rope climbing and Handstand Push Up techniques.
WOD:
CrossFit Quarterfinal WOD 3
For Time:
3 Rounds:
10 Handstand Push-Ups
20 Toe2Bars
2 Rounds:
10 Strict Handstand Push-Ups
5 Rope Climbs,15 feet
1 Round:
10 Chest-to-Wall Handstand Push-Ups
20 Muscle-Ups
Time cap: 15 minutes
Video courtesy of The CrossFit Games.
WOD 3 of the 2024 CrossFit Individual and Age Group Quarterfinals finds us really testing our grip and our core with combos of Handstand Push Up variations and core engagement and pulling. If scaling the HSPUs, just try to use different levels of scaling as you go through the WOD. Maybe Pike Push Ups from the Floor in the first part, and then scale strict HSPUs for Pike Push Ups off a box, etc…
Scaling Options:
HSPUs -> Pike Push-ups off box -> Pike Push-ups off ground
Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front, Push Press
S/S/S:
Push Press
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third run at Push Pres for this cycle. With the reps dropping to 3 per round, aim to go even heavier than you did on the 3X5 week.
WOD:
16 Min EMOM:
Min 1 – 30-50 Double Unders
Min 2 – 10 Dual DB Bench Press
Min 3 – 20 Ab-Mat Sit Ups
Min 4 – 8/6 Cal Ski Erg
DB weight = athlete’s choice. Goal – unbroken on the Bench Press.
Video courtesy of Functional Bodybuilding.
Today we take a small break from the running of the Quarterfinal WODs to give us a little EMOM to reset our motors and flush out our system. Goal should be to finish each minute’s work in about 45 seconds or less.
Joint Strike CrossFit 