Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

10 Twisting Push Ups

10 Air Squats w/3 sec pause at bottom

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

“CANDY”

5 Rounds for Time:

20 Pull-Ups

40 Push-Ups

60 Air Squats

Video courtesy of CrossFit HQ.We’re only a couple months removed from “Murph” so time to get a good bout of pull ups/push-ups/ air squats in.  Attack it with a strategy that works for you. My suggestion?  Manageable chunks.  Don’t go too crazy on a big set of a certain movement and then not be able to finish the set without a ton of rest.  Rather quick stops to allow you to get right back to work.

Scaling Options:

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

Push-ups -> off bench

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Banded quad stretch – 1 min per side

Warmup:

200M jog

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ and back

10 KB deadlifts

10 Russian Swings

200M jog

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 per leg

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting our Bulgarian Split Squat prior to re-testing our 5X5.  Our goal this week is to work a little muscular endurance.  The Set of 10 should be heavy enough where getting 11 reps would be close to impossible. Increase weight each set with the same mindset.

WOD:

24-21-18-15-18-21-24*:

Am KB Swings (55/35)

*200M run after each round

Video courtesy of CrossFit HQ.

Attack the KB swings and then get steady on the run.

Scaling Options:

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

Cool Down:

Leg Bleeds – 2 Min

Cross-body lat stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions

Warmup:

1:00 Row

10 Hollow Rocks

1:00 Echo Bike

10 Cobra to Down Dog

10 Cossack Squats

10 Alt. Toe Touch in Down Dog

WOD:

Every 10 Min for 30 Min, complete:

Row 1K/750M

40 Ab-Mat Sit Ups

30/25 Cal Echo Bike

-Score each round separately

Video courtesy of CrossFit HQ.

You’ll want to hit the row with a purpose but not go so fast that you get too winded to go right into the sit ups. Once you get to the Echo Bike, hit that gas!

Scaling Options:

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

Cool Down:

Roll out T-Spine – 20 passes

Roll out mid-section – 10 passes

Warmup:

6:00 AMRAP:

:30 Jump rope

10 Banded Good mornings

10 Alt V-ups

10 Barbell Elbow Rotations

Then…

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

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, 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 @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. Our %s go up, so stay on task.

WOD:

3 Rounds:

10 Deadlifts (225/155)

15 Toe2Bar

60 Double Unders

Video courtesy of Rebecca Fueslier.

The deadlifts today should be either unbroken or broken once per set.  Go for manageable chunks on the Toe2Bar, and steady, consistent pace the dubs.

Scaling Options:

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

T2B -> Kipping Knee Raise -> V-Ups

Dubs -> 120 Single Unders

Cool Down:

Cobra Pose – 2 Min

Calf Pedal in Down Dog – 30 per side

Warmup:

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

10 single DB deadlift per side

10 DB goblet walking lunge

5 1-DB hang power clean & jerks per side

5 Cobra to hip snap

5 DB burpee deadlifts per side

WOD:

AMRAP 10:

8 Dual DB Power Clean & Jerks

8 Dual DB Front Rack Walking Lunge

-5 Min rest-

AMRAP 10:

8 Dual DB Snatch

8 Dual DB Burpee Deadlifts

DB weight – 50/35

Videos courtesy of CrossFit HQ, Mayhem Athlete, and Train FTW, respectively.

A little back-to-back AMRAPs to start your week off. Make your goal today to go unbroken on each movement and only rest when transitioning from movement to movement.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test.  As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

For Time:

400m Run

30/24 Cal Echo Bike

400M Run

30/24 Cal Ski Erg

400M Run

Time cap: 16 Min

Video courtesy of Constantly Varied Fitness.

We’ll finish off the week with a cardio mini-chipper.  Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

250M Row

Bear Crawl 25’

Crab Walk 25’

Inchworm to Hollow 25’

Broad Jumps 25’

10 light KB deadlifts

10 Russian Swings

:30 Handstand Hold

10 Plank Shoulder Taps

WOD:

EMOM 36:

Min 1 – 45-sec Forearm Plank

Min 2 – 20 Am. KB Swings (55/35)

Min 3 – 10 Handstand Push Ups

Min 4 – 100’ Single KB OH walk (switch arms every 50’) (55/35)

Videos courtesy of OPEX Fitness and Marcus Filly, respectively.

The goal is to finish any given minute’s work in 45 seconds or less.  This should allow enough time to transition to the next movement and give you a quick second to breathe.

Scaling Options:

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

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out t-spine – 30 passes

Warmup:

:30 Jump Rope

10 Push up to Down Dog

10 Hollow Rocks

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

10 Scorpions

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

Then, Warmup to Bench Press working weight

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Videos courtesy of CrossFit HQ.

Last time hitting Bench Press before our 5X5 re-test.  The goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

4 Rounds:

9 Dual DB Power Clean & Jerks (50/35)

15 Toe2Bar

21 Double Unders

On the DB Clean & Jerks, you only need one head from each DB to touch the ground at the bottom.

Scaling Options:

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

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

Dubs -> 50 Single Unders

Cool Down:

Scorpion stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1 Min on Echo Bike (EZ pace)

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

1:00 Row

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

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Compare to 20240715

Time Cap – 8 Min

Rest until clock gets to 10 min, then prep for WOD

Video courtesy of MisFit Athletics.

So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”.  If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!

WOD:

40-30-20-10:

Dual KB Front Rack Lunge (55/35)

Cal Row

Video courtesy of BIRTHFIT.

Today’s lunges can be either walking or in place.  Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.

Scaling Options:

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

Cool Down:

Couch stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

8 Box Step Ups

5 Cobra to Down Dog

10 Spider-Man Lunges

10 Scorpions

8 Box Step Overs

5 Cobra to Hip Snap:10 Top of ring hold

10 PVC Pass Thrus

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups

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 power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch Complex before we re-test our Oly 1RMs.  Our %s go up the highest they have been in this cycle, so keep the form dialed in.

WOD:

AMRAP 15:

4 Chest2Bar Pull Ups

8 Ring Dips

12 Burpee Box Jump Overs (24”/20”)

Video courtesy of Train FTW.

Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP.  With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.

Scaling Options:

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)

Ring Dips -> box or bench dips -> push ups

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