To make the alternating single DB Devil’s Press as efficient as possible, try to transition from one side to the other as the DB is on the way down after the Snatch.
Scaling Options:
Run -> 500M Row
Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Up)
Last time hitting our standing Dual DB Strict Press before our 5X5 re-test. Today we want to push the muscular endurance a bit more. For the set of 10, aim for a weight where if you attempted an 11th rep, you would not make it. Then make jumps with that thought process in mind – the weight should be such that an extra rep in a given set would not work.
WOD:
For Time:
21 KB Hang Clean & Jerks, right arm (55/35)
21 KB Hang Clean & Jerks, left arm
42 Box Jumps (24”/20”)
15 KB Hang Clean & Jerks, right arm
15 KB Hang Clean & Jerks, left arm
30 Box Jumps
9 KB Hang Clean & Jerks, right arm
9 KB Hang Clean & Jerks, left arm
18 Box Jumps
Video courtesy of CrossFit Uvaer.
With the Kettlebell hang C&J, treat the hang like you would a KB swing: hinge the hips back slightly as the KB goes between the legs. As the KB comes out of the hip pop, pull it close to the body and punch as your elbows comes through. This will help avoid the KB slamming into the arm.
Barbell warmup – With an empty bar and hands in Clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin, press, push press
S/S/S:
Power Clean:
10 Min to work up to a Heavy Single
Video courtesy of TOROKHTIY. Take the first 10 min of class to work up to a heavy single in Power Clean. Notice I did not say 1RM. Get as heavy safely in the given 10 minutes.
WOD:
25 Min AMRAP:
60 Double Unders
16 Power Cleans
8 Alt Front Rack Lunge
Bar weight = 50% of Heavy Single from part 1
Video courtesy of Functional Bodybuilding.
Given the bar weight, your goal should be to only have to break up the Power Cleans once per round. On the Alternating Lunges, aim to go unbroken.
Scaling Options:
Dubs -> 30 Dubs -> 120 Single unders (ELITE: 100 Dubs per round)
Bar weight-> 35% of Heavy Single (ELITE: 70% of Heavy Single)
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
With a running clock…
0:00-05:00 – 3 sets @70%
05:00-10:00 – 2 sets @75%
10:00-15:00 – 2 sets @80%
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Snatch complex prior to our Oly re-test. The %s go up a little, so stay dialed in!
WOD:
“Break Calluses”
21-15-9:
Pull-Ups
Push-Ups
Toes To Bar
Air Squats
Time Cap 10 Minutes
WOD courtesy of CrossFit Mentana
Video courtesy of WOD Prep.
Getting some good cycling of bodyweight movements to learn that body control under a time crunch. Don’t let form go out the window to try to beat the clock. Quality reps!
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull-ups -> Ring Row (ELITE: Chest2Bar)
10 Plate Ground to OH – See video below, courtesy of Train FTW
10 Plate Halos – See videos below, courtesy of Functional Bodybuilding
10 Sit Ups w/plate
10 Push Ups on plate
8 Lateral box step overs
WOD:
5 Rounds:
6 Weighted Strict Pull Ups (Hold 14/10 med ball between feet)
12 Box Step Overs (20″ box) w/single DB (50/35)
18 DB Bench Press (50/35)
24 Weighted Sit Ups (14/10 med ball)
Videos courtesy of Primal Fitness Centers and Mayhem Fitness, respectively.
With the med ball weighted strict pull up, you hold the MB between your feet and perform the strict pull up. For the Single DB Box Step over, you can hold the DB however you want. The most efficient way would likely be on your shoulder and do lateral step overs.
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of The Barbell Brigade.
Third time tackling Sumo Deadlift this cycle. Our work sets jump back up to 5, but our reps drop to 3. Therefore, aim to go even heavier than the 5X5 or 3X5 weeks.
WOD:
EMOM 16:
Odd Minutes: 5 Knee to Elbow + 5 Burpee over Rower
Even Minutes: 12/9 Cal Row
Videos courtesy of ShapeFit and Functional Bodybuilding, respectively.
You may look at today and think “Oh, Knee2Elbow, that’s easier than Toe2Bar!” But is it? The Knee2Elbow requires a greater range of motion as you have to bring the knees in contact with your elbows, so make sure you really tuck those legs as you perform the movement! Also, Burpee over Rower is just like a lateral burpee over barb, but instead of a barbell, you are jumping over the long part of the rower.
Today we hit a bit of a chipper with a constant number of Double Unders each time you pick up the rope. On the higher rep rounds, keep a steady pace going, but look to pick up the pace as the reps decrease in the later movements.
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, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk
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 2 set @75%
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Clean & Jerk Complex this cycle. Our %s stay the same as last time, but the number of sets increases, so use the time per round wisely. Make sure as you reset for the Hang Clean, your make sure you have a solid grip on the bar.
WOD:
3 Rounds of:
1 minute of Max reps Box Jumps (24″/20″)
1 minute of Max reps Dual DB Push Press (35/25)
1 minute of Max reps Jumping Lunges
1 minute of Max reps Am. KB Swings (55/35)
1 minute of rest
Score = total reps
Videos courtesy of Marcus Filly.
Think of this one as going Fight-Gone-Bad style, meaning there is no break from one minute to the next. That said, look to finish up your last rep around the :50 mark on each minute (except on the KB swing minute. Since you go into a minute of rest right after, go until you hear the beep).
One of our own EOD member, Jack Jorgensen is heading up a team this September in support of the EOD Warrior Foundation Iron Man. If you would like to support his cause, click here.
Warmup:
1 Min on Echo Bike (EZ pace)
Jog 25’ and back x5
Walking Lunge 30’
Inchworm 30’
Side lunge 30’ & back
1:00 on Echo Bike (med pace)
10 Squat2Stands
Couch Stretch 1 Min per side
S/S/S:
With a 10 Min running Clock…
50 Cals on Echo Bike Time Trial
Time Cap – 8 Min
Rest until clock gets to 10 min, then begin WOD
Video courtesy of Misfit Athletics.
Now THIS is how you kick off a Monday. For the last few years Rogue has run their “50 Cal Echo Bike Challenge”. Doing it a few times myself, it can be fun…in a weird way. Who doesn’t like challenging themselves? This video will give some good insight on the best way to tackle this one.
WOD:
15 Min AMRAP:
2-4-6-8-10…etc Cals on Echo Bike
Perform 6 Shuttle Runs between each round
1 Shuttle Run = 25′ down/25′ back
Video courtesy of Mayhem Athletics.
So, keep a higher pace on the Echo Bike and then a steadier pace when hitting the shuttle runs.
5 Toe2Rope – See video below, courtesy of Ben Burgeron
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, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat
S/S/S:
Back-Rack Front Foot Elevated Split Squat
5X3 Per side
Increase weight ea set
Video courtesy of T-Nation.
Third time hitting the Split Squat this cycle. My hope is your body is starting to develop better balance in the movement, which should now allow you to handle heavier loads this week.
WOD:
For Time:
50 AB-Mat Sit Ups
1 Rope Climb
40 AB-Mat Sit Ups
2 Rope Climbs
30 AB-Mat Sit Ups
3 Rope Climbs
20 AB-Mat Sit Ups
4 Rope Climbs
10 AB-Mat Sit Ups
5 Rope Climbs
Time Cap: 12 Min
Video courtesy of CrossFit HQ.
If there is a line at the rope as you get into the higher-rep rounds of rope climbs, start letting the next person go after you get one climb done. Keep this rotation going until you get through all your needed reps.
