Quarterfinal WODs continue with our take on WOD # 2. Don’t let the Wall Balls fool you, this WOD is a burpee WOD for sure. That said, try to be as fluid as possible with each rep. Don’t try to sprint through the burpee box jump overs, rather try to always be moving until you finish the 50 in each round. And, although it calls for later burpee box jump overs, you can face the box both in the burpee and the jump over.
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
Prior to WOD, Barbell Warmup # 2 – With an empty bar and in Snatch Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid-shin
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
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 Clean Complex this cycle. %s stay the same but volume goes up. The goal is still to finish each set within each set’s time limit.
WOD:
CrossFit Quarterfinal WOD 1
4 Rounds for Max Reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for Cals
1 minute of DB box step-ups (50/35) (20″ box for both)
1 minute of rest
Video courtesy of The CrossFit Games.
In honor of the Individual and Age Group Quarterfinals finishing up today, we’re going to take a trip through the WODs this week. We start with WOD 1. Think of attacking this one in “Fight-Gone -Bad” style, as there are no breaks between movements. That said, make sure by about 10 seconds before the end of a given minute of work, you are ready to transition to the next movement.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
3 Rounds:
:30 Tuck Hang
:30 Hollow Hold
:30 Plank Hold
:30 Handstand Hold
Time Cap: 12 Min
Video courtesy of OPEX Fitness.
Prior to today’s WOD, want to take some time to activate our core. The :30 holds are meant to be unbroken, but if you have to break, stop your count while resting, then pick it back up when you go again. Rest as needed between movements, but aim to finish under the 12 minutes.
WOD:
4 Rounds:
5 Wall Walks
10 Burpee Box Get Overs (48”/40”)
20 Toe2Bar
Time Cap: 20 Min
Video courtesy of 360 Athletes.
Let’s finish off the week with a little fun! For the Burpee Box get Overs, the easiest way to get the 48” or 40” height is to stack two plyo boxes on top of one another and use a band to keep them together. If there are none in the gym to use, switch this to higher-than-normal burpee box jump overs.
Scaling Options:
Wall Walks -> Wall Walk to 20’ from wall -> 8 Alt Plank Shoulder taps
Second time hitting Band Deadlifts this cycle. With our reps going to 3X5 and the goal being heavier per set than our 5X5 week, I would suggest using the same band resistance you did the last time.
WOD:
5 Rounds:
200M Run
6 Power Clean & Jerks @ 75% of 1RM
(check your 20Mar 1RM)
Video courtesy of MisFit Athletics.
Aim to make your Clean & Jerks either Touch-and-Go, or quick singles.
Score = Total completed rounds (top possible score = 32)
Video courtesy of ShapeFit.
Looking for steady state movement throughout the 32 minutes of actual work in the WOD. Make sure your posture in the Farmer Walk stays good, even as you start getting tired. Don’t let fatigue cause you to round the shoulders and upper back forward during these. Keep the core tight, shoulders back, and eyes forward (body follows the eyes, if you look down, you’ll lean down) as you move through.
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 – 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 2@65%
From 5:00-10:00, do 2@70%
From 10:00-15:00, do 1@75%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics. Second time hitting our 3-position Snatch complex this cycle. Remember, each consecutive Snatch is meant to make you use more and more hip extension to get the weight moving. So you have enough time to pull yourself under the bar to the catch position.
WOD:
For Time:
15 Handstand Push Ups
25/19 Cal Row
35 Pull Ups
Video courtesy of CrossFit HQ.
The limiting factor on today is likely going to be the big number of Pull Ups in each round, right? Just know going in, by the time you get to the pull ups, the body will be a bit fatigued. That said, don’t look to muscle through the pull ups. Rather, rely on good form and using shoulder engagement, hip extension and smooth cycling of reps to get through these.
Scaling Options:
HSPUs -> Pike push up off a box -> Pike push up off the floor -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Min 1 – 8 L-Arm DB Shoulder Press (Keep DB in R-Arm in OH locked out position)
Min 2 – 8 R-Arm DB Shoulder Press (Keep DB in L-Arm in OH locked out position)
Min 3 – 100′ Dual DB OH Carry
DB load – athlete’s choice
Video courtesy of Functional Bodybuilding.
We’ll hit a little bit of Overhead stability and strength work prior to our WOD. In Minute one, start with both DBs locked out OH. Keep the right arm locked out overhead as you perform 8 Shoulder presses with the left arm. Once done put the DBs down and rest until the start of minute 2. At the start of minute 2, both DBs go to locked out overhead. This time, keep the left arm locked out as you perform 8 Shoulder Presses with the right arm. Once done, put the DBs down. At the start of minute 3, get both DBs to the overhead locked position, then walk a total of 100 feet (suggest going down and back twice on a 25’ section of floor). When you finish, put the DBs down. You’ll do this a total of 5 times. The goal is keeping the core and shoulders engaged throughout.
WOD:
2 Rounds for Time:
50 Alt DB Snatch (50/35)
50 Wall Balls (20/14)
18 Min cap
Video courtesy of OPEX Fitness.
Big, yet manageable chunks of reps will be your key to success today. Look to knock out a good amount of reps unbroken on these movements, but you should only need a couple of seconds of rest before jumping back into the movements. Think maybe chunks of 10 or 20 reps every time.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
MB weight -> 14/10 -> as needed (ELITE: RX weight and reps to 75)
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
S/S/S:
Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
The best way to end the week, good ol’ Back Squats! Stay tight so your back does not round at the bottom.
WOD:
“Karen-Su”
For Time*:
150 Wall Balls (20/14)
*Every Minute on the Minute – 5 Burpees
WOD starts w/5 Burpees
18 Min cap
Video courtesy of CrossFit HQ.
We finish the week with a little mash-up of two benchmarks: “Karen” and “Kalsu”. Make the burpees as efficient as possible and then piston through the wall balls for the remaining time each minute .
Barbell Warmup – With an empty bar and in Snatch Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch
S/S/S:
10 Min Front Lever work
If brand new to this, try with a band first.
Video courtesy of CrossFit HQ.
A lot of times, when people start getting good at pull ups and dips, they think Muscle Ups can come easy. While sometimes it is, sometimes you also need to learn how to feel the last and shoulders engage to be in the best position to pull you over the bar. One great exercise that helps with that is Front Lever. Give these a try for the first 10 minutes of class.
WOD:
20 Min AMRAP:
15 Hang Power Snatch (95/65)
2 Rope Climbs or 8 Strict Pull Ups
Video courtesy of WOD Prep.
In case it hasn’t been evident yet, the theme of this week is getting outside of our comfort zone. Not only does that mean pushing through WODs that test our stamina or strength, but also hitting moves we don’t see a lot. That is one of the points of CrossFit, right? Being ready for the unknown and unknowable. Today we take some time to get in some good Rope Climbs. As human beings, we should be skilled in how to climb various objects. Rope climbing is very functional. Get used to them! If no ropes are available, go to strict pull ups.
Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second session of Push Press for this cycle. As we did before, make sure the legs stay locked out as you begin to press up.
WOD:
3 Rounds:
50 Double Unders
12 Overhead Squats (115/80)
21 Bar Facing Burpees
14 Min time cap
Video courtesy of MisFit Athletics.
Chances are, the “make or break” piece of the WOD will be the bar facing burpees. You’re coming into them already taxed but you also want to finish with the best time, right? Make the movements smooth rather than trying to sprint through.
Joint Strike CrossFit 