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
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.
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)
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)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
In 7 Min, complete:
100 Double Unders
50 Russian KB Swings (70/55)
25 Ab Mat Sit Ups
Max Air Squats in remaining time
rest 2 Min
*Repeat for a total of 4 sets
Score = Total Air Squats
Video courtesy of CrossFit HQ.
So yes, Double Unders, KB Swings, and Ab-Mat Sit Ups are your buy-in every round today to get to the air squats. And you want to get as many Air Squats in as possible in the time caps, right? What I DON’T want to see happen is form break down in those Air Squats. That means, keep your gaze straight ahead, not down at the floor. Keep your chest up throughout the squat. Otherwise, two fault will likely result; the depth of your squat can be off if you bend the torso too far forward, and at the top if you are bent forward, the hips are not fully open. For an air squat to count, you must get the crease of the hip to pass below the knee and then at the top of the squat, the knees and hips must be fully locked out.
Scaling Options:
Double Unders -> 200 Single Unders
KB weight -> 55/35 -> as needed (ELITE: American KBS @ 70/55)
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@60%
3@65%
2@70%
Sets start every 3 min
%s Based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Our Snatch Complex for this cycle will be a Three-Position Snatch. One Snatch from floor, hang onto the bar and perform one snatch from below the knee, hold onto the bar and perform one snatch from above the knee. The goal is all 3 being Squat Snatches, but if that is a LIMFAC, aim for power snatches for the catches and add an OHS on each snatch. With every rep, the hip extension becomes more important to move that bar high enough for you to drop underneath.
WOD:
3 Rounds For Time:
11 OHS (95/65)
13 Bar Facing Burpees
15 Toes 2 Bar
Video courtesy of Misfit Athletics.
As crazy as this sounds, today you’ll want to let your arms and shoulders recover in the bar facing burpees. Think about it, you go from taxing them in the OHS as well as in Toe2Bars, so how can you recover them in the bar facing burpees? Easy. Do more of a sprawl as you come down on the ground to avoid putting the shoulder through more work, and use the hips to get you off the ground instead of treating it like a push up. You do these little tweaks in the burpee, you’ll have more juice in the arms and shoulders for the Toe2Bars.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig
Well, the weather is getting better, sun is shining earlier, the skies are clear. Time to get some running in! Plus, with “Murph” coming up in less than 2 months, want some good prep work in! Today we focus on the running aspect of “Murph” so if you want to wear a vest, feel free. We are looking for a 2:1 work/rest ratio in this one. Keep a good pace and use the rest time to get your heart rate back down and be ready for the next piece in the set! Can you finish in under 35 Min?
Scaling Options:
Run -> 15/30/60 Cal Echo Bike, respectively -> 250/500/1000M Row (if no Echo Bike is available) (ELITE: Wear vest)
On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kipping Knee Raise, Toe2Bar or Knee Raise
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
5X5 (per leg)
Increase weight ea set
Video courtesy of Training Think Tank.
Our Squat variation this cycle will make each leg fend for itself with the Foot elevated Split Squat. To keep your balance, make sure the core stays engaged through the set. The good news: You won’t have to constantly step onto the plate and off the plate, as you’ll do all the reps on one leg before moving to the other leg. The bad news: these are going to make the legs burn as you do multiple reps!
WOD:
10 Min AMRAP:
6 Box Jumps (24”/20”)
6 Toe2Bar
6 Box Jumps
12 Toe2Bars
6 Box Jumps
18 Toe2Bars
etc…
Add 6 Toe2Bars per round
3 Min break, then…
For Time:
Max unbroken Forearm plank
Video courtesy of Breazeal Gymnastics.
We’ll finish off the week with an ascending Toe2Bar ladder in our 10 Min AMRAP, BUT, don’t forget, 3 min after the WOD, we get to get some core finisher work in!!! The max plank will end up being more of a mind workout over a body workout. Your core can go much longer than your brain thinks it can. Turn off the thoughts of wanting to quit and STAY FOCUSED!!!!!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE – 30/24)
Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups
30’ side bear crawl and back – see video below, courtesy of Movement Cures
10 Bow 2 Bends
10 Cherry pickers
WOD:
EMOM 25:
Min 1 – 8 Dual DB Burpee Deadlifts (50/35)
Min 2 – 10/7 Cal Row
Min 3 – 16 DB Alternating Gorilla Row
Min 4 – 200M Run
Min 5 – Rest
Videos courtesy of Train FTW and CrossFit Federal Hill, respectively. Quick demos for the Burpee Deadlift and the Dual DB Gorilla Row.
Today’s EMOM is focusing on cueing in some muscles in our core and posterior chain we don’t always put a lot of focus on, but the more we train them, the stronger both our legs and back become. As for the cardio movements, looking to get your heart working! Really push the 200M run as you are coming into a minute of rest.
10 Kneeling Thoracic Rotation – see video below, courtesy of The Active Life
3 Wall Walks
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk
S/S/S:
Push Press
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Pressing movement for this cycle will be the Push Press. Still reinforcing hip extension, but using a variation that will still really push the shoulders to get stronger. Make sure to not re-bend the knees once you extend (read: Don’t turn this into a Push Jerk). Best way to avoid the knee re-bend? Squeeze your butt as you extend!
WOD:
12 Min AMRAP:
40 Double Unders
20 Am KB Swings (55/35)
10 Handstand Push ups
Video courtesy of CrossFit HQ.
Classic triplet work today going from a cardio movement, to a weightlifting movement, to a bodyweight movement. Big thing to remember, with this being an AMRAP, don’t make it a sprint from the beginning. Steady pace as you start, and then maybe floor it on the last minute or so.
Scaling Options:
Double Unders -> 80 Single Unders (ELITE: 80 Dubs per round)
KB weight -> 35/25 -> as needed (ELITE- 70/53)
HSPUs -> Pike push ups off box or floor* (ELITE – deficit HSPUs)
Joint Strike CrossFit 