Warmup:

10 Cal Bike

10 Cherry Pickers

10 Iron Crosses

8 Box Step overs

10 Cat/Cow stretches

10 Scorpions

4 Box Jump overs

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Deadlifts, Deadlifts w/3 sec hold at mid-shin.

WOD:

EMOM 25:

Min 1 – 5 Dead stop Deadlifts at 70%*

Min 2 – 8 Box Jump Overs (24/20)

Min 3 – 10/8 Cal Bike

Min 4 – 16 Russian KB Swings (70/53)

Min 5 – Rest

*No touch-and-go on deadlift.  Try to add 5-10 pounds each round

Video courtesy of 3FoxTrot.  Today’s EMOM will work both hip hinging (with the deadlifts and Russian Swings) and hip extension (Box jump overs and Russian Swings).  For the Dead-Stop Deadlifts, let the bar come to a complete stop and reset the hips every rep.  Every round, try to increase the deadlift wight by 5-10 pounds, as long as you can maintain good form.

Scaling Options:

Box height -> 20/16 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps (slow and controlled)

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

Jog 30’ and back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

Duck Walk 30’

20-sec hold top of ring dip

10 Cobra to Downward Dog

Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, Snatch-grip RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang(right below knee) Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Our Snatch complex this cycle will consist of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch.  The Snatch pull will help reinforce the 1^st and 2^nd pull in the Snatch and work to help prevent early arm bend in the snatch.  The Power Snatch will be to help work full extension on catching the bar high.  The low hang squat snatch will increase the range of control in a hang position and work on FAST drop under the bar after a Violent Hip Extension.

WOD:

5 Rounds:

6 Thrusters (95/65)

7 Ring Dips

8 Burpee Over Bar

Video courtesy of CrossFit HQ.  Some words of wisdom on body position for the ring dips. Today’s WOD should be viewed as more of a sprint.  The reps are low and weight is manageable.  That said, if you hit a sprint pace, know that fatigue will catch up if body position and form are not still in place.  If you try to just muscle your way through or let the body just flail on the movements you will either injure yourself or waste too much energy and die out by the end.  Rather keep the body in good positions throughout and move efficiently through each exercise.

Scaling Options:

Bar weight -> 75/55 -> as needed

Ring Dips -> Box dips

Cool Down:

Triceps mash on barbell – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

500M row

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Pushup2Downward Dog +10 Calf pedals in DWD

20 Double Unders or 4 attempts

WOD:

In 6 Min, complete:

100 Double Unders

200M Run

300M Row

Max Cals – Ski Erg

Rest 1 Min

Repeat for 5 total sets

Score = Total Cals on Ski Erg

Video courtesy of CrossFit Park City.  Some Double Under efficiency tips. So, at first glance, 6 minutes might seem like a ton of time per round, but you are going to have to move pretty fast and efficiently to get to the Ski Erg. Your goal should be 2 Min-1:30 min of Ski Erg time per round.

Scaling Options:

Double Unders -> cut to 50 DUs -> 200 Single Unders -> 100 Single Unders

Run -> .4 mile on Bike

If no Ski Erg -> Banded Ski Erg – see video blow, courtesy of KIS Fitness

Cool Down:

Calf Stretch on rig – 1 Min per side

Roll out hamstrings – 1 Min per side

Thread the needle hold – 1 Min per side

Warmup:

2 Min row

8 Back Roll to V-Sit

10 Iron Cross

10 Laying Thoracic Rotations – See video below, courtesy of The Active Life

10 Bow2Bends

10 Cherry Pickers

10 Hollow Rocks

On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), Toe2Bars (or Kipping Knee Leg Raise).  Once done, warmup on Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength. Our pulling motion goes back to the basics for strength building.  Good, ol’ fashion Deadlifts!  Brace your core throughout the lift and don’t let the body roll forward.  Focus on driving the ground away from you rather than pulling the weight off the ground.

WOD:

15 Min AMRAP:

12 Toe2Bar

25 Ab Mat Sit Ups

7 Burpee to Kipping Pull Ups (Muscle Ups for RX+)

Core killer today for sure!  Keep the Toe2Bars as smooth as possible, use the Ab Mat Sit Ups, as just a small recovery for your shoulders before jumping into either the Burpee to Kipping Pull Up (RX) or the Muscle Up (RX+).  If you do the muscle ups, they can be bar or ring.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Ab mat Sit ups -> feet anchored

Burpee kipping pull ups -> burpee to jumping pull ups

Cool Down:

Dead hang on pull up bar – accumulate 2 min of hang time

Banded shoulder external rotation Stretch – 1 Min per side

Video courtesy of Barbell Shrugged

Warmup:

10 Cal Ski Erg

10 PVC Pass thrus

10 PVC Around-the-worlds

10 PVC OHS

10 Spider-Man lunge w/twist

10 Thoracic High Fives

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

Barbell warmup: With an empty barbell, and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle snatch, OHS, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch

WOD:

“Tabata Overhead”

8x :20 work/:10 rest:

Hang Power Snatch (75/55)

Ski Erg (Cals)

OHS (75/55)

Score = Total reps + total cals

1 Min break between movements

Do all 8 sets of one movement before moving on

Video courtesy of ZOAR Fitness.  Some good cycling tips for the Hang Power Snatch. What better way to spend a Thursday than knocking out some Tabata work?!  So, quick reminder, with Tabata, you will do all 8 sets of 20-sec work/10-sec rest on one movement before you move on to the next movement.  And, lucky you, we are also giving you a FULL MINUTE of rest when you transition from one movement to the next one, yay!  So, you’ll hit all 8 sets on Hang Power Snatch, then have a minute break, then do all 8 sets for Ski Erg, take a minute break, then do the final 8 sets for OHS.  With the weight being a little lighter, the goal is good barbell cycling, especially on the Hang Power Snatch.

Scaling Options:

Bar weight -> 65/45 -> as needed

Ski Erg -> Banded Ski Erg

Video courtesy of KIS Fitness

Cool Down:

Thoracic Extension Stretch – 2 Min

Video courtesy of Movement Enhanced

Thread The Needle Hold – 1 Min per side

Warmup:

2 Rounds:

10 Cal Bike

10 Pushup2Downward Dog

10 Scorpions

10 Shoulder Taps

1 Wall Walk

Then…

2X5 empty bar bench press

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be the Bench Press.  Time to get some good time under tension with doing a press that incorporates the chest, shoulders, and triceps.  Also, you’ll need to keep the lats and core engaged in this movement to keep the lifts solid.  As always, when doing a 5X% week, the goal is to have a weight where the 5^th rep of set 1 pushes you just a little to finish.  You can then make your weight jumps based on how that set goes.  One quick note, if you hit a set that it takes everything you have to finish the last rep, you can stay at that weight on the next set.  Go by feel in theses progressions.

WOD:

21-15-9:

HSPUs

Renegade Rows (per arm) (50/35)

Cals – Echo Bike

Time Cap – 17 Min

Video courtesy of Functional Bodybuilding. Not going to lie, your chest, shoulder, and triceps will be pretty spent after today.  For the Renegade row, remember there is a pushup between each arm rowing.  And yes, each round the reps are per arm, so in round one you will do 21 renegade rows with your left arm and 21 with your right.  Alternate sides each rep as in the video.

Scaling Options:

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Row DB weight -> 35/25 -> as needed

If no bike is available -> 25/18/12 Cal Row

Cool Down:

Banded OH stretch – 2 min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Iron Cross

10 Scorpion

30 Dubs or 4 attempts

10 Cobra 2 Down Dog

5 Cobra to Hip Snap

8 box step overs

3 burpees

5 box jump overs

WOD:

For Time:

Cash-In: 50 Double Unders

then…

25 Burpee Box Jump Overs (24/20″)

200M Run

20 Burpee Box Jump Overs

400M Run

15 Burpee Box Jump Overs

600M Run

10 Burpee Box Jump Overs

800M Run

then…

Cash-Out: 50 Double Unders                        

Time Cap – 30 Min

Video courtesy of Kari Pearce.  Looking to push the endurance a bit today, both in a cardio movement (running) and in a gymnastic movement (burpee box jump overs).  With the BBJOs, try to move at a constant pace so you don’t waste time just standing around trying to catch your breath.  As the run increases, try to keep the same pace you had on the run before it.

Scaling Options:

Double unders -> 35 DUs -> 100 Single Unders

Box height -> 20/16 -> as needed

Run -> Row 250M per 200M run

Cool Down:

Calf Stretch on rig – 1 Min per side

Pigeon Pose on Box – 2 Min per side

Roll out hamstrings – 10-15 passes per side

Warmup:

500M row

Walking lunge 30’

Bear crawl 30’

Side lunge 30’ and back

Inchworm 30’

Samson lunge 30’

Kneeling wrist stretch–30 sec

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Welcome to our new Strength Cycle!  This cycle’s Clean variation will give us a complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean.  With the low hang, the goal is to come to a stop right below the knee.  When you are in that position, make sure you stay tight!

WOD:

3 Rounds:

150′ Dual KB Farmer Walk (53/35)

10 Curtis Ps (110/70)

50′ Dual KB OH Walk (53/35)

Time Cap – 18 Min

Videos courtesy of CrossFit Federal Hill and Boxlife Magazine, respectively.  Quick demos of the Curtis P and the Dual KB OH Walk. Today’s WOD will test both your grip stamina and core stability.  Suggest marking off a 25’ section and do 3 down & backs for the farmer walks, and a down & back for the OH walk.  With the Curtis Ps, for the lunges, just have the knee kiss the ground, don’t slam it into the ground.

Scaling Options:

KB weight -> 35/25 -> as needed (IF you can do the farmer walk with RX weight, but not the OH, have 2 sets of KBs out)

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring Stretch – 1 Min per side

Downward Dog – 2 Min

Warmup:

10 Cal Ski Erg

10 Twisting Push Ups

30 sec downward dog hold

10 Spider-Man Lunge w/twist

20 Calf stretches in downward dog

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, put bar on back and perform 5 elbow rotations per arm

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 18Jan

Video courtesy of Catalyst Athletics. We finish up Re-Test week with one more visit back to the 5X5 week with Push Press.  By now, your body should be dialed in to keeping the core braced, the feet planted as to drive through those heels as you dip and drive UP to get that back moving.  Make sure to squeeze the but to prevent a re-bend of the knees once you extend.  Remember, goal is heavier weights today than what was used on 18Jan.

WOD:

In 4 Min, Complete:

400M Run

Max Cals Ski Erg

Rest 1 Min

Repeat for a total of 4 Rounds

Score = Total Cals on Ski Erg

Video courtesy of Invictus Fitness. Some good efficiency tips for the Ski Erg. So, not looking to sprint the 400M runs today, but want to have the pace be fast so you get a good amount of time to knock out cals on the ski erg.  Goal should be 1.5-2 Min per round for the ski erg.

Scaling Options:

Run -> 500M row or ¾ Mile, Echo Bike

Ski Erg -> Banded Ski Erg – see video below, courtesy of KIS Fitness

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded shoulder external rotation Stretch – 1 Min per side

Video courtesy of Barbell Shrugged

Warmup:

Grab 2 light Dumbbells

250M Row

10 DB Box Step ups

30 sec hollow hold

10 Hollow rocks

8 DB Box Step overs

10 Scorpions

10 Lying Thoracic Rotations – see video below, courtesy of The Active Life

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

WOD:

25 Min AMRAP:

1000M/800M Row

20 DB (35/25) Box Step Overs (24”/20”)

15 Pull Ups

Goal = 5+ Rounds

Best advice I can give you is, stay moving through the row and box step overs, and then if you don’t have 15 unbroken pull ups in you, break up into manageable chunks.  This way, you can get back to the row faster.

Scaling Options:

DB weight -> 25/15 -> as needed

Box height -> 20/16

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on Box – 2 Min per side