The real killer in today’s WOD will be the Dual DB OH Walking Lunge. Mainly because your core will be taxed from the run and Russian Swings. That said, brace the core throughout these lunges.
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 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 new Clean Complex this cycle. With us going from the floor, to a hang, to a high hang, make sure you don’t lose the grip on your bar. If needed, between lifts, hold the bar in your hip crease and re-grip the hands.
WOD:
30-24-18-12-6:
Box Jumps (24″/20″)
Toe2Bar
Deficit Push Ups (on top of 45# plates)
15 Min time cap
Video courtesy of Train FTW.
New wrinkle in today’s WOD – Deficit Push Ups. The goal is to increase the range of motion just slightly as we want to improve strength through the whole range of motion without going too far and hurting ourselves.
10 Alternating 1-arm KB Russian Swing – See video below, courtesy of OPEX Fitness
10 Alt 1-Arm KB Hang Power Clean
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
25 Min AMRAP:
30′ Dual KB Front Rack Lunge
15 Dual KB Hang Power Clean & Jerk
30′ Dual KB Overhead Carry
15 Dual KB Deadlifts
KB Weight – 55/35
Video courtesy of WOD Star.
Best way to set this one up would be to mark off a 30’ section of floor. Have the KBs sitting at one end. At “3,2,1…Go!”, pick the KBs up, put them in the front rack and begin your lunges. When you get to the 30’ mark, either put the KBs down for a sec and shake out your arms, or go right into the Hang Power Clean & Jerks. Once those are done, turn around, pop the KBs overhead and begin walking back to where you started your 30’ lunging. Once there, bring the KBs to your sides and go into the KB Deadlifts. Keep moving in that sequence for the whole 25 Min. For the KB deadlifts, you can have to KBs to the outside of your feet or have both KBs between the legs.
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
Warmup on Banded Deadlifts
S/S/S:
Banded Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Our pulling movement this cycle will be the Banded Deadlift. The goal of the banded deadlift is to eliminate sticking points in the lift. Traditionally, folks will sometimes get stuck between mid-thigh and lockout on a rep and do what we call “hitching” (momentarily resting the bar on the leg and then continuing to try to inch the bar up. Not only is this bad form, if you were in a powerlifting meet, they would give you a no-lift. So, with the banded deadlifts, the tension increases as you get closer to lockout. That translates into being more powerful in the traditional sticking points, meaning you should never get caught hitching in a deadlift. Thickness of the band will be up to you. I would recommend a medium-sized band.
WOD:
2 Rounds For Time*:
45 Hand-release Push Ups
25/20 Cal Echo Bike
15 Pull Ups
*Every Minute on the Minute, complete 15 Air Squats
WOD begins w/15 Air Squats
Time cap – 20 Min
Video courtesy of WOD Star.
Today we’re looking to spend some good quality time on “Murph” movement prep work. We switched up to Hand-Release push-ups to get you used to getting fully to the ground every rep. On the pull ups, if you want to make those strict rather than kipping. Up to you. But don’t forget that no matter where you are in the WOD, at the top of every minute, knock out 15 Air Squats before picking back up where you left off in the WOD.
Scaling Options:
Hand-release Push-ups -> Push-ups off bench
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
So yes, think of the 200M run, DB Push Press and HSPUs as you Buy-In each round. Those have to get done before we get to the piece of the WOD we score, the Devil’s Press. Obviously, we want to get through all of that as quickly as possible to allow max time for the Devil’s Press. But, make sure you don’t hit the buy-in too fast (especially the run) or you’ll spend any time that could be used for Devil’s Press just hunched over trying to breath. Your goal should be to be at the Devil’s Press no later than the 1:3 mark each round. Remember, you have a minute of rest between each round, so go for broke at the end of the rounds!
Scaling Options:
Run -> 250M Row
DB weight -> 35/25 -> as needed (ELITE: 70/50)
HSPUs -> Pike push up off a box -> Pike push up off the floor -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)
8 Tall Muscle Cleans – See video below, courtesy of Catalyst Athletics
5 Hang Power Cleans
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 2@60%
From 5:00-10:00, do 2@65%
From 10:00-15:00, do 1@70%
%s Based on 20Mar 1RM
Our Snatch complex this cycle will mirror our clean cycle, and we’ll take a 3-position approach., Like with Cleans this cycle, we’ll go from the ground for the first snatch, hold onto the bar and do our second snatch from the hang (above the knee), and then hold onto the bar again and do one last snatch from the high hang (about pocket-level). Our goal is to get more and more out of the hip extension as the starting range gets shorter.
WOD:
18-15-12-15-18:
Power Cleans (135/95)
Bar Facing Burpees
18 Min Cap
Video courtesy of Train FTW.
Try to keep manageable chunks in some touch-and-go on the Power Cleans, and then steady out the pace when you hit the bar-facing burpees.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)
10 Down Dog Toe Taps – See video below, courtesy of The Active Life
1:00 Row
10 Over & Backs
10 Huggers
WOD:
For Time:
1000M Row
200 Double Unders
60/45 Ski Erg
200 Double Unders
1000M Row
Time Cap: 35 Min
Video courtesy of Kristi Eramo O’Connell.
Today is all about maintaining an even pace on each movement. Don’t go slow on anything, but don’t let the hear rate get crazy-high as you’ll be doing each movement for a little while. This will especially hold true in the dubs. Find that rhythm!
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
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat variation this cycle takes us back to basics with some good, heavy Back Squats!!! No better way in the world to build overall leg strength than with Back Squats. Get after these!
WOD:
10-15-20-15-10*:
Burpees
Toe2Bars
* Alternating Pistols after every set of Toe2Bars
15 Min Time Cap
Video courtesy of Carl Paoli.
Thinking about some good body control, not only in our Toe2Bars and Burpees, but especially in the Alternating Pistols! Balance is so important in just everyday movements, so look to really get good at these.
Work Handstand Holds, Free-standing handstands, Handstand Push Ups (kipping or strict), Handstand Walks, Wall Walks, Pike Walks, etc…
Work a weakness
Just want to spend some time getting comfortable being inverted. Wherever you are in your upside-down progression, take this time to get some time under tension. Here is a good little three video suggestion (courtesy of Carl Paoli)
WOD:
For Time:
800M Run
15 Wall Balls (20/14)
2:00 of Handstand Hold
400M Run
20 Wall Balls
1:30 of Handstand Hold
200M Run
25 Wall Balls
1:00 of Handstand Hold
Time Cap: 30 Min
With the handstand holds, they do not have to be unbroken. BUT, if you have to kick off the wall before the time is up, stop the count, and begin the count back up once you are back in a handstand.
Scaling Options:
Run -> 250M row for every 200M
Med ball weight -> 14/10 -> as needed
Handstand Hold -> Pike Handstand off a box hold -> Plank Hold
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
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Pushing movement for this cycle will be the Push Press. Big focus today is when you dip, don’t let the knees move forward. They should track over the feet, allowing you to extend straight up. If the knees go out forward, you have a higher chance of extending forward, and the bar going out in front of you. Avoid that by just breaking the knees, pushing them out, then then squeeze your butt as you extend and press.
WOD:
AMRAP 15:
10 Deadlifts (185/135)
15 Box Jumps
25 Double Unders
Video courtesy of WOD Prep.
We’ve all heard the saying of “Slow is smooth. Smooth is fast”. That rings true today. Smooth reps, not super-fast reps will allow you to get more rounds in this WOD than you think you can hit.
Scaling Options:
Bar weight -> 155/110 -> as needed (ELITE: 225/165)
Joint Strike CrossFit 