Looking to push your cardio endurance up a bit today. While we’re looking at 2-minute chunks of work, the goal should be equal output throughout the first 1:30 and then an all-out sprint for the last :30. Re you up to the task?
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 muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
4@70%
4@75%
3@80%
Sets start every 5 min
% Based on 7June 1RM
Video courtesy of Train FTW.
Last time hitting our Snatch Complex for this cycle. We’re looking at re-testing our Snatch 1RM on 16 Aug, so we’ll still get some more practice in prior to that, but today we want to up our % and make these sets challenging.
WOD:
12 Min AMRAP:
21 Wall Balls (20/14)
12 Toes 2 Bar
9 Power Snatches (115/80)
Video courtesy of Misfit Athletics.
As I’ve said numerous times, key to any AMRAP is consistency in movement and not burning yourself out too fast. This will apply to today’s WOD for sure. With the rep range on these movements, I’m not looking to sprint through anything, but rather do a long (possibly unbroken) set on each movement. With the Wallballs, keep the feet planted on the ground and use leg drive to move the ball up rather than resorting to jumping at the end of the movement. On the T2Bs, stay smooth on the movement as you push away from the pull up bar in your kip. Lastly, on the Power Snatches, on the way back down, make contact with the hip and then ride the bar down the leg. This will allow you to keep a flat back and not round.
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
Take the first 10 minutes of today to work some bodyweight strength. Remember, in the strict pull up, always get into a scap pull up first so the shoulders and lats are engaged.
WOD:
Every 4 Min for 20 Min, complete:
25 Ab-mat Sit Ups
20 Box Jump Overs (24″/20″)
15 Pull Ups
Score = Slowest Round
Video courtesy of CrossFit Inguz.
A lot of times you’ll hear me say to find a good pace and not go all out. Well, today, I’m telling you aim for an all-out sprint every time! The rep scheme should allow if not unbroken reps, at least big chunks before taking a breather. The faster you go, the quicker you get to your rest.
Scaling Options:
Strict Pull Ups -> same scales as pull ups below (ELITE: strict Chest2Bar)
Ab-mat sit ups -> feet anchored (ELITE: GHDs)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows
Cool Down:
Pigeon Pose on Box – 1 Min per side
Kneeling Prayer Stretch on box – 2 Min
Video courtesy of ChiroSport Specialists of Dallas.
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, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk
S/S/S:
3-Position Clean (High Hang, Hang, From Floor)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of each set
Sets start every 5 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie.
Third time hitting our current Clean Complex for this cycle. %s stay thew same as last time, but reps go up, so you get an extra minute per set. Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders. And finish each set with one good Push Jerk or Split Jerk!
WOD:
2 Rounds for Time:
800M Run
20 Overhead Squats @ 55@ of 1RM
Time Cap: 15 Min
Video courtesy of Kristi Eramo O’Connell.
This WOD could not be anymore straightforward. Go run, come in and knock off a big set of Overhead Squats. Rinse and repeat. That said, steady pace on the run so you have the juice to stay stable in the OHS.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
For Time:
20-1 (20-19-18-etc…)* of…
American KB Swings (55/35)
*After Even Rounds, do 10 Burpee to 6″ target above reach
*After Odd Rounds, do 30 Double Unders
Video courtesy of Train FTW.
On paper, this one doesn’t look too bad, but don’t be fooled! There are a lot of reps in this one. Try to find a steady pace per movement that you can maintain. As you get towards the last few rounds, then look to pick up the speed.
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs
S/S/S:
Snatch Grip Deadlift
5X3
Increase weight ea set
Video courtesy of Untamed Strength.
Third time hitting our Snatch-grip Deadlifts this cycle. With the reps dropping to 3 per set, aim to go even heavier than the 3X5 week!
WOD:
14 Min AMRAP:
12/9 Cal Row
10 Toe2Bar
14/11 Cal Row
10 Toe2Bar
16/13 Cal Row
10 Toe2Bar
…etc
(add 2 cals to row every round)
Video courtesy of Breazeal Gymnastics.
Today we’ll hit a little ascending ladder on our rower with consistent sets of 10 Toe2Bars between rounds. Good steady pace on the row and smooth sets on the Toe2Bars will let you get quite a few rounds in today!
Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: hang muscle cleans, hang power cleans, strict press, push press, push jerk
WOD:
For Time:
21-15-9:
Shoulder To Overhead (115/80)
Single DB Box Step Ups (35/25) (24″/20″)
-rest 3 Min
15-9-6:
Shoulder To Overhead (135/95)
Dual DB Box Step Up (35/25) (24″/20″)
-rest 3 Min
9-6-3:
Shoulder To Overhead (155/110)
Dual DB Box Step Overs (35/25) (24″/20″)
Video courtesy of Online WOD.
Three mini-WODs that look the same, but increase in both load and skill as you progress. In part 1, the Shoulder2Overhead is a bit lighter, so you could get away with strict press or mixing in some push press. But either way, with the lighter load, goal is to move through those reps rather quickly. With the single DB box step ups, you can hold the single DB in the suitcase position, or in the front rack, or across your back. Your choice. In part 2, the load goes up, so you’ll want to use either a push press or push jerk to get through those S2OHs. Now on the step ups you go to 2 DBs. So again, hold them any way you can. For the final piece, the load should be heavy enough where we’re looking at push jerk, and most likely the first set won’t be unbroken, but if you get the strength and the gas in the tank, go for it! The final DB/box work sees us go to box step OVERs. So, with those, look at maybe using more of a lateral movement to get through these.
Scaling Options:
Bar weight -> 55, 65, and 75% of Push Jerk 1RM. (ELITE: 135/95,165/115, 185/130)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom
S/S/S:
2-Sec Pause Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Paused Back Squats this cycle. Our goal is to get even heavier this week than the time we hit these for 3X5. With an increase in weight, make sure you still keep that tight hold at the bottom for a good 2 seconds each rep.
WOD:
For Time:
30/24 Cal Echo Bike
500M Row
-rest 2 Min
20/16 Cal Echo Bike
350M Row
-rest 1 Min
10 Cal Echo Bike
250M Row
Time Cap – 16 Min
Video courtesy of Dark Horse Rowing.
Some sled-dog work today on the cardio! Would suggest trying to keep your cadence at about a 65-70 to move through those cals efficiently. Then, hard leg drive to get through the rowing distance. Use your rest to let the heart rate come back under control along with the breathing. This should allow you to hit the next piece just as hard!
Cool Down:
Couch stretch – 2 min per side
Roll out hamstrings and glutes – 30 passes per side
As Chubbs Peterson famously said in Happy Gilmore, “It’s all in the Hips!” Today hip engagement will make or break this WOD. With a heavier KB for the Russian Swings, use the hips more than the arms, as you’ll need the arms and shoulder more in the Toe2Bar. In those T2Bs, still get a good hip opening and closing to get the kip working for you. And lastly, with a higher box, really open those hips FAST to get the needed height covered.
Scaling Options:
KB weight -> 55/35 -> as needed (ELITE: Am KB swings at 70/55)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)
S/S/S:
Strict Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Third attack on Strict Press for our current cycle. The reps per set drop to three, so aim to go heavier than the 3X5 week. Also, really lock in the core throughout the lift to keep yourself steady.
WOD:
Every 4 Min for 12 Min, complete:
50 Double Unders
15 Power Clean & Jerks (65% of 1RM)
10 Burpee Over Bar
Score = Slowest round
Video courtesy of CHALK Fitness.
When thinking of the best strategy on attacking this WOD, I would say, smooth-fast-smooth. Have a smooth, consistent pace through the dubs, et fast (yet safe) in the C&Js, and smooth on the burpee over bar. If you are not able to get all 15 C&Js unbroken, aim to at least get 5 touch and go before letting go of the bar.
Scaling Options:
Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)
Joint Strike CrossFit 