Warmup:

3 Rounds:

:30 Echo Bike

6 KB Deadlifts

5 Russian swings

4 Am KB Swings

8 Squat2Stands

6 In-place alternating lunges

Then…

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

WOD:

4 Rounds For Time:

56/44 Cal Echo Bike

40 American KB Swings (55/35)

50 Walking Lunges (no weight)

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Putting a bit of a grinder in the middle of the week for ya!  First thing, do not try to hit this with a sprint pace.  Lot of work to be done, so don’t blow the gas early.  Keep a good pace going on the bike but make sure you have enough in the tank to get big chunks of the KB swings done unbroken.  With the lunges, just keep moving through them.

Scaling Options:

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

Walking Lunges -> Air Squat + 2 steps (ELITE: lunge w/KB in goblet position)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

200M jog

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind-the-Neck Push Press

5 PVC Overhead Squats

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)

3@65%

3@70%

2@75%

Sets start every 4 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our second take on our Snatch Complex for the cycle, the 3-position Snatch. By going from the floor, then below the knee, then above the knee, we will make the FAST hip extension more important as you go along in this complex.  The %s go up, so each round gets a little more time as well so you can recover for the next one.

WOD:

EMOM 15:

Min 1 – 50′ Dual KB OH Walk (55/35)

Min 2 – 20 KB Gorilla Rows

Min 3 – 10 Dual KB Hang Power Clean & Jerk

Videos courtesy of Functional Bodybuilding, T-Nation, and Marcus Filly, respectively.  Quick demos of the three movements in today’s WOD.

Today’s EMOM-style WOD is meant to not only get you more familiar with some KB movements (introducing the Gorilla Row!), but also making you keep that core stability through each movement.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1Min per side

Banded OH stretch – 1 Min per side

Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’ and back

Calf stretch in Downward Dog – 30 sec per side

10 Twisting Push Ups

10 Pause Air Squats

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:

“Half Murph”

For Time:

800M Run

50 Pull Ups

100 Push Ups

150 Air Squats

800M Run

800M run done first, then Pull Ups/Push Ups/Air Squats broken up however you want, but all must be completed before doing final 800M run

Time Cap: 35 Min

Video courtesy of Whoop.

We continue our “Murph” prep with a run of “Half Murph” today.  As the name implies, we cut everything in “Murph” in half.  So, we know the runs (800m at a time) are done un-partitioned. Now, for the pull ups, push ups, and air squats, partition in a way that makes sense for your fitness level.  Meaning, if you are still new at CrossFit, maybe do 10 rounds of 5 pull-ups, 10 push ups, and 15 air squats.  If you’ve been at it a while longer, maybe push the reps and go 10 pull ups, 20 push ups, and 30 air squats for 5 rounds.  Or, if you’re an OG at this, go un-partitioned (50 pull ups, then 100 push ups, then 150 air squats).  Remember, our goal is to get us ready to improve our “Murph” time when we run it around Memorial Day, so train smart!

Scaling Options:

Run -> 56/44 Cal Echo Bike or 80/60 Cal Row per 800M run

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

Push Ups -> off a box

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

3X:

:30 Jump rope practice

8 Bow2Bends

:20 Hollow Hold

200M jog

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

3X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Second time hitting the Foot-elevated Split Squat this cycle.  Get nice and deep in those lunges to really make parts of the leg work that you didn’t know you had!

WOD:

In 3 Min, complete:

30 Double Unders

400M Run

-Rest 1 Min

Repeat for a total of 5 Rounds

Score = total successful rounds

*If you miss the time on one round, sit out next round

Video courtesy of Kristi Eramo O’Connell.  Some good words of wisdom on Dubs!

I equate this WOD to squealing the tires of your car before speeding off.  The quick set of dubs will get the calves ready to move fast in the run.  Aim to finish each round in around the 2:30 mark to get an extra 30 seconds of rest each round.  Again, if you don’t make one set in the given 3 minutes, simply finish, and then sit out the next round as to rest up to be ready to hit the round after the one you sat out.  These are meant to be SPRINTS!

Scaling Options:

Double Unders -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Stretch on rig – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M jog

Walking lunge 30’

10 Push Ups

10 Kneeling Lat stretch

Walking Lunge 30’

:20 Hollow Hold

:20 Superman Hold

Reverse walking lunge 30’

10 Thoracic High Fives

5 Push Up to Down dog

Reverse Walking Lunge 30’

On rig: Complete 5 reps of: Scap Pull Ups, Beat Swings*, Kip Swings**, Strict Pull Ups or Ring Rows, Kipping Pull Ups or ring rows, Toe2Bar

Videos courtesy of Strict Strength and Chalk Fitness, respectively.  Demos of the Beat Swing and the Kip Swing.  Trouble seeing the difference, check out this video (courtesy of CrossFit Thrive ) showing 2 beat swings + 1 kip swing…

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 1

3 Rounds of:

2 x 25-ft DB walking lunge (hang position) (50/35)

20 Toes2Bar

Immediately followed by:

2 Rounds of:

2 x 25-ft DB walking lunge (rack position)

15 Chest2Bar Pull-ups

Immediately followed by:

1 Round of:

2 x 25-ft DB walking lunge (overhead position)

10 Bar Muscle-Ups

Time cap: 20 minutes

Video courtesy of The CrossFit Games.

Today we take our second stop through the 2023 CrossFit Games Age Group Quarterfinal WODs.  This one is spicy!  Good amounts of weighted lunges with arms in different positions as you go through and some challenging gymnastics movements mixed in between.  Steady pace the lunge and try to attack the gymnastics movements!

Scaling Options:

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

Chest2Bar Pull Ups -> Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Muscle Ups ->> Burpee to Pull Up

Cool Down:

Saddle Pose on Med Ball – 2 Min

Roll out Lats – 10 passes per side

Warmup:

Grab single light DB

3 Sets:

5 Cal Ski erg

8 box step ups (or jumps)

:20 DB plank pull throughs – see video below, courtesy of Functional Bodybuilding

2 Renegade Rows per side

8 DB Strict press per side

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second run of Push Press for this cycle today.  Less sets than last time, so aim to go heavier per set than the 5X5 week. The goal is to not start pressing with the arms too early.  Get a good dip and extension to make that bar start to move.

WOD:

EMOM 15:

Min 1 – 16 Renegade Row (35/25)

Min 2 – 10 Box Jump Overs (24”/20”)

Min 3 – 12/8 Cal Ski Erg

Video courtesy of CrossFit Hubtown.

We take the gas off just a little today to give the body a bit of an “Active recovery” as we have some good work coming up Thursday and Friday.  With the renegade rows, remember to alternate arms every row (you’ll end up doing 8 per side each round).

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE- 50/35)

Box height -> 20/16 -> as needed (ELITE – 30”/24”)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

Side lunge 30’ and back

Heel2Toe 30’

Spider-man Lunge 30’

Inchworm 30’

Stiff-leg bear crawl 30’

3 Wall Walks

10 Shoulder taps in HS

Prep movements in WOD

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Push Ups

20 Air Squats

40 Walking Lunges

Video courtesy of CrossFit HQ.

Adding a little “Murph” movement prep in today along with a couple of additional movements to help reinforce the overall strength in both the legs and shoulder/chest areas.  After the Handstand Push Ups and Push Ups, try shaking out the arms as you begin the Air Squats.  And as you finish the Lunges, shake out the legs a bit before kicking up into the next set of Handstand Push Ups.

Scaling Options:

HSPUs -> Pike push-ups off box or floor (ELITE – deficit HSPUs)

Push Ups -> off a bench

Walking Lunge -> in-place lunge

Cool Down:

Scorpion Stretch – 1 Min per side

Frog Stretch – 1 Min

Video courtesy of Strength Solutions.  Quick demo of the Frog Stretch

Warmup:

Grab light pair of DBs

2X:

10 Cal Row

8 Dual DB RDls

8 Dual DB Front Squat

8 Dual DB Press

4 Dual DB Push Jerk

Then…

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)

3@65%

3@70%

2@75% +1 Jerk at the end of each set.

Sets start every 4 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our second time hitting the 3-position Clean for this cycle.  Again, with each subsequent rep of the cleans, we have to use more and more of the VIOLENT hip extension to get the bar to move, so make sure you don’t rush it too fast and not have enough in the hip to make the lifts successful.  Don’t forget, at the end of each set, hit one Jerk.  It is up to you if you want to do Push Jerk or Split Jerk.

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 4

27-21-15-9:

Row (Cals)

Thrusters (95/65)

Time Cap: 15 Min

Video courtesy of The CrossFit Games.

This week, we do a quick visit to the 2023 CrossFit Games Age Group Quarterfinal WODs.  We’ll hit one of the 4 WODs today and a different one on Thursday. Today’s is also a repeat of the CrossFit Open WOD 15.5.  Rowing and Thrusters, baby!  To make it inside the cap, keep a good pace on the row each time and be consistent on the Thrusters.  Don’t look to make it a sprint, as there is a lot of reps to cover in the time. Keep pistoning those legs to make the Thrusters a little less taxing on the shoulders.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side

Warmup:

200M jog w/med ball

5 Med ball Squats

5 MB push press to target

5 Wall Ball shots

10 Iron Cross

10 Squat 2 Stand

10 Spider-Man Lunge w/twist

Barbell warmup: With an empty barbell and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Power Cleans from mid-shin

WOD:

EMOM 24:

Min 1 – 1 Clean Pull + 2 Power Cleans @ 70% of Clean 1RM*

Min 2 – 20 Am KB Swings (55/35)

Min 3 – 15 Unbroken Wall Balls (20/14)

*Increase weight every time you come back to the bar

Video courtesy of CrossFit HQ.

Today’s EMOM is meant to see an increase of intensity in the Power Clean Complex, a stead state in the KB Swings, and one unbroken phase in the Wall Balls.  In the Power Clean Complex, for the clean pull, just looking for a jump Shrug.  No high elbow pulls. On the Am KB Swings, steady motions and keep the KB close to the body.  For the Wall Balls, yes, we want one unbroken set of 15 every time you do them.  That means if you break before you hit 15, start back at 1 and go unbroken until you hit 15.  Believe me, this will be more mental than physical.  I can confidently say each of you can do 15 unbroken wall balls.  Your brain will make you think you are too tired to get through.  Don’t listen to your brain.  Do the work!

Scaling Options:

Bar weight -> start @ 50% of Clean 1RM

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

MB weight -> 14/10 -> as needed (ELITE: 25 Unbroken reps per round)

Cool Down:

Saddle Pose on med ball – 2 Min

Child’s Pose – 1 Min

Warmup:

1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Hollow Rocks

1:00 Row (5K pace or faster)

10 Beat Swings on pull up bar

:30 Row Sprint

10 Kip Swings

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.

This cycle, our pulling movement takes us back to the basics. Good ol’ fashioned deadlift.  No secrets to these. Just keep good form and move weight!

WOD:

15 Min AMRAP:

10/8 Cal Row

5 Pull-Ups

10/8 Cal Row

10 Pull-Ups

10/8 Cal Row

15 Pull-Ups

10/8 Cal Row

20 Pull-Ups

Etc…

Increase Pull-Ups by 5 every round

Video courtesy of CrossFit HQ.

Today we find a nice row mixed in with a Pull Up ladder.  As you go along in this WOD, make the goal to hit big chunks of pull ups if not be unbroken every round.

Scaling Options:

Pull Ups -> Buddha Pull-Ups -> Ring Rows (ELITE: Muscle Ups)

Cool Down:

Lat stretch on rig – 1 min per side

Video courtesy of Harbor Park CrossFit

Iron Cross Hold – 1Min per side