Warmup:

3 Rounds:

:30 Jump Rope

5 Inchworm push ups

10 Spider-Man Lunge

10 Calf pedals in down dog

Then…

Barbell warmup: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press

WOD:

25 Min AMRAP:

60 Double Unders

30 Walking Lunges

15 Push Press (95/65)

Goal = 5+ Rounds

Video courtesy of CrossFit HQ.

When it comes to the dubs, today, “Smooth is Fast”.  Keeping a steady rhythm will get you through these better than trying to sprint through the set.  Will also allow you to hit the lunges without the legs locking up.  Speaking of lunges, biggest thing to remember is to NOT let the knee slam in the ground.  Have it just “kiss” the ground. Lastly, squeeze the butt when extending on the Push Press so you don’t accidentally turn them into Push Jerks.

Scaling Options:

Dubs -> 120 Single Unders (ELITE:100 Dubs per round)

Walking Lunge -> Air Squat + 2 Steps (ELITE:25/15# plate carry in lunge)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Couch Stretch – 1 Min per side

Downward Dog – 1 Min

Warmup:

200M jog

5 Single Arm DB deadlift

5 Single arm DB high pull

5 Single arm DB Push Press

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind the Neck (BTN) Push Press

5 PVC OHS

5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  The %s stay the same, but reps increase, so time per set will move up to 5 min.  With each rep, the hope is you feel more and more comfortable dropping under the bar as soon as you heave it up overhead.

WOD:

10-8-6-4-3-2-1*:

Devil’s Press (50/35)

*200M Run after every round

Time Cap: 15 Min

Pic courtesy of CrossFit St.Hubert.

Try to cycle through the Devil’s Press as quick as possible and then keep a fast, yet steady pace on the 200M runs

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Run -> 250M Row (ELITE: 400M Run, push Time cap to 20 Min)

Cool Down:

Calf Stretch on rig – 1Min per side

Banded OH stretch – 1 Min per side

Warmup:

3 Rounds:

200M jog

6 twisting push ups

6 Sit Ups

6 jumping squats

6 Kip Swings

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

“Barbara”

5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*3 minutes Rest between Rounds

Compare to 20220425

Video courtesy of CrossFit HQ.

Our ”Murph” prep continues with a Benchmark WOD, “Barbara”.  The goal is to get through a movement as close to unbroken as you can.  If you have to break up reps, best idea is to do a “descending/cascading” rep scheme so the volume decreases as you go through (ex: during the set of 30 push ups, you do 12, take a quick break, do 8, take a quick break, do 6, take a quick break, then finish he last 4). Aim to finish the whole thing in 45 min or less.  If you need to scale the reps to do this, scale accordingly.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Sit Ups -> Feet Anchored

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Doorway Stretch – 2 min per side

Cobra to Downward Dog x 20

Warmup:

200M Jog

10 Iron Cross

5 Back Roll to V-sit

8 Twisting Push Ups

10 Alternating V-Ups

10 Side lying thoracic rotations

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

Pic courtesy of RedBubble.  Happy Cinco De Mayo!!!

WOD:

“Guadalupe”

AMRAP in 3 min:

3 Power Cleans (135/95)

6 Push-Ups

9 Knees-to-Elbows

1 minute Rest

Repeat 5 times total

Video courtesy of ShapeFit.  Quick demo on Knee2Elbow.

Today’s Holiday WOD is brought to you by the good folks at CrossFit Upper Keys in Tavernier, Fl.  They created this WOD in 2009 in honor of Cinco De Mayo.  Set an interval timer for five 3-minute rounds with a 1-minute rest between each. In the first 3-minute cycle, complete as many rounds and repetitions as possible of the 3 Power Cleans, 6 Push-Ups, and 9 Knees-to-Elbows. Then, rest 1 minute. For the next 3-minute cycle, pick up where you left off on the first cycle. Repeat for 5 total cycles.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Push ups -> To box (ELITE: Ring Push Ups)

Knee2Elbow -> Kipping Knee Raise

Cool Down:

Doorway Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

3 Rounds:

1:00 Row (increase speed each round)

8 Spider-Man Lunge w/twist

5 Cobra to hip snap

2 Broad Jumps

then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of T-Nation.

Third go at our foot-elevated split squats.  Reps drop to 3 per leg per set, so aim to go heavier than the 3X5 week.  Big thing to remember, keep you torso as upright as possible.  Some folks have a tendency to lean forward when performing lunges like these.  To save your back, don’t let that happen.

WOD:

3 Rounds:

10/8 Cal Row

50′ Walking Lunges

10/8 Cal Row

50′ Burpee Broad Jumps

Time Cap: 16 Min

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the Walking Lunge and Burpee Broad Jump.

Looking for a good pace on the row, and then smooth movements through the lunge and burpee broad jumps.  With the burpee broad jumps, aim for that soft landing, and dropping back down for the next burpee (don’t shuffle the feet to move further down the path).  Suggest setting up a 25’ section to go down and back.

Scaling Options:

Walking Lunge -> Air Squat + 2 steps

Burpee Broad Jump -> Burpee + 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

5 Med Ball Squats

3 Med Ball Push Press

2 Wall Ball Shots

Then…

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

3rd time hitting our Push Press for this cycle.  Remember to squeeze the butt as you extend as to not re-bend the knees.  With the reps dropping to 3 per set, aim to go heavier than the 3X5 week.

WOD:

12 Min AMRAP:

50 Double Unders

40 Ab-Mat Sit Ups

30 Wall Balls (20/14)

Goal = 3+ Rounds

Video courtesy of CrossFit HQ.

What we are looking for today is steady, smooth pace through your rope work and sit ups, and then try to string big chunks of wall balls in before putting the ball down.  Ideally, I would like to see unbroken on the wall balls, and that is what I challenge you to go for.  If you HAVE to break, try to get through the 30 in as few breaks as possible.

Scaling Options:

Dubs -> 100 Single Unders (ELITE: 100 Dubs)

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Heel cord mash – 2 Min per side

Video courtesy of The Ready State

Saddle Pose on Med Ball – 2 Min

Warmup:

Grab pair of light DBs

8 Box Step Ups

5 Push-ups on DBs

5 DB Deadlifts

6 Box Jumps

5 Dual DB Hang Snatch

3 Devil Press

5 Box Jumps

Then…

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:

5 Rounds*:

10 Box Jump Overs (24″/20″)

15 Devil’s Press (50/35)

20 Pull Ups

*Every 2 Min: 25 Air Squats (WOD begins w/25 Air Squats)

Video courtesy of CrossFit Federal Hill.

You may be asking yourself “Why take a pretty straight-forward WOD and throw 25 Air Squats in every 2 minutes to throw us off pace?”  Well, the answer is…because!  Just kidding.  The real reason is to help you start getting your Air Squat efficiency in when under fatigue.  Why is this important?  Well, in about 3 and a half weeks, you’re going to be hitting 300 Air Squats under some serious fatigue when you tackle “Murph”, so by making you hit a more doable set of 25 while under fatigue will work on reinforcing good form on those air squats so by the time we get to “Murph”, your body will be used to keeping good form even when at a point of fatigue.  So, grind through today’s movements, but every 2 minutes, make the set of 25 air squats your big focus!

Scaling Options:

Box height -> 20/24 -> as needed (ELITE: 30/24)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

10 Cal Bike

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

200M jog

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, Below the Knee, above the knee)

4@65%

4@70%

3@75% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our 3-position Clean complex.  The %s stay the same, but the reps increase, so you get an additional minute per set.  Keep the form on point, and don’t forget the Jerk at the end of each set!

WOD:

36-30-24-18:

Echo Bike (Cals)

200M Run after every round of Bike

Time Cap: 15 Min

Video courtesy of William Crish. Today is meant to be a bit of a sprint, but with a time cap that takes into consideration what the Echo Bike may do to your legs and lungs.  As strange as it sounds, use the 200M run as a recovery before going all-out on the Echo bike on the next round!

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

10 Box step ups

10 Alternating V-Ups

5 Inchworm Push Ups

6 Box Jumps

10 Heel2Toe

20 Shoulder taps in plank

3 Wall Walks

On Rig: Perform 5 reps of Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar (or as close to T2B as you can get)

S/S/S:

10 Min set Broad Jump max distance

Video courtesy of Overtime Athletes.

One overlooked movement that can translate over to better performance in box jumps, power movements, body control movements, etc… is the broad jump. A movement that combines body control, hip power, accuracy, and flexibility can help make you a better overall athlete .

WOD:

20 Min AMRAP:

10 Handstand Push Ups

15 Toe2Bar

20 Box Jumps (24″/20″)

Video courtesy of CrossFit HQ.

In today’s WOD, I would like to see your primary goal be to do each movement unbroken, or as close to unbroken as possible.  If that means a few extra seconds of rest between movements, that’s fine.  The point of today is pushing efficiency and movement threshold limits.  The rep schemes are not impossible.  Stay dialed in through the movement, then shake out, breathe in a few deep breaths before doing the same on the next movement.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (ELITE: Deficit HSPUs)

Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig

Box height -> 20/16 -> as needed (Elite: 30/24)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Ski Erg (easy pace)

10 Sit Ups

1:00 Ski Erg (med pace)

10 Hollow Rocks

1:00 Ski Erg (fast pace)

10 Bow to bends

10 Iron Crosses

8 Back roll to V-Sit

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts.  Then, move hands to  Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Hang Squat Clean, Squat Clean from Mid-Shin

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Second run of good ol’ traditional Deadlifts this cycle.  The working sets drop to 3, so aim to go heavier per set this week than you did on the 5X5 week!

WOD:

For Time:

10 Squat Cleans (135/95)

15 Cal Ski Erg

8 Squats Cleans

12 Cal Ski Erg

6 Squat Cleans

9 Cal Ski Erg

4 Squat Cleans

6 Cal Ski Erg

2 Squat Cleans

3 Cal Ski Erg

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.  Some good tips for Ski Erg efficiency.

The Squat Cleans today should be either Touch&Go or fast singles.  Don’t rest too much between reps!

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Cool Down:

Side lying Thoracic Rotations 10 per side

Video courtesy of The Active Life

Iron Cross Stretch – 1Min per side