Warmup:

3 Rounds:

6 Box Step ups/Jumps

10 Spider-Man Lunge

5 Tuck Jumps

5 Kip Swings

Then…

Pigeon Pose on box – 30 sec per leg

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat, RDL

S/S/S:

Spend 10 minutes working on pull up efficiency/progression

Video courtesy of WOD Prep.  Some good progression tips here. The goal for the first 10 minutes is to work on wherever you are in pull ups skills.  If you do not have at least 7-10 strict pull ups, take this time to work on building strength (ring rows, buddha pull ups, bent over rows, banded pull ups, etc…).  Once you can get around 10 strict pull ups, then, and only then would be when you start looking at kipping pull ups.  There is a misconception of learning to do kipping pull ups before you get strict to help you get pull ups.  Not a good way to do things.  Before you get to advanced gymnastics movements like stringing multiple kipping pull ups together, you need to have a good foundation of back, core,  shoulder, and arm strength.  Not building these prior to moving to a kipping pull up sets you up for injury.

WOD:

10-9-8-7-6-5-4-3-2-1:

Box Jump Overs (30″/24″)

Front Squats (135/95)

Chest to Bar Pull-ups

The standards for today’s WOD are a bit higher, but it’s all good.  It is good to push past the comfort threshold on movements. But, if you have NEVER done the weight or movements as RX, then make sure you scale appropriately

Scaling Options:

Box height -> 24/20 -> as needed

Bar weight -> 115/80 -> 95/65 -> as needed

C2B -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

OH Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

10 Back roll to V-sit (slow and controlled)

Video courtesy of The Nate Chambers

Warmup:

Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Side lunge 30’

Inchworm 30’

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Jonathan Miller. Second run of our Clean Complex this strength cycle.  As mentioned before, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our %s go up this week, so really work to get to the bottom of the squat FAST!

WOD:

Track WOD

6 Rounds:

100M Sprint

300M easy jog pace

*No rest between reps or rounds

Today’s WOD is meant to be done at a track, just so it is easy to see where the 100M section is.  But, if you are stuck at home, you can do this on a treadmill, or mark off a 100M section on your street.  You’ll just have to turn around a few times to do the 300Mof easy jogging.  Remember, no stopping AT ALL in this WOD.  Once you finish the sprint, you go into a light effort pace. NO STOPPING!!!

Scaling Options:

Run -> Row 125M sprint -> easy pace 375M per round (no rest between any)

Cool Down:

Calf stretch – 2X1 min per side

Saddle Pose – 2 Min

Warmup:

3 Rounds:

10 Samson Stretch

10 Box Step Ups/Jumps

10 Pushup2downward dog

5 Kip Swings

2 Wall Walks

S/S/S:

10 Min Gymnastic work:

Pick 1 or 2 gymnastic movements you want to improve on and work technique and/or progressions

WOD:

21-18-15-12-9:

Handstand Push Ups

Box Jumps (30/24)

Muscle Ups (bar or ring)

High Gymnastic Skill day!  If you don’t have Muscle Ups or HSPUs, don’t skip today.  Use the scale options to continue to improve your performance so down the road you CAN do these movements.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground -> Hand Rel Push Ups

Box height -> 24/20 -> 20/16 -> as needed

Muscle Ups -> Jumping Muscle Ups** -> Muscle Up Transitions*** -> Burpee to Kipping Pull Up -> 3 Pull ups and 3 ring dips per rep

Video courtesy of Black Iron Gym.  Demo of Pike Push Up off a box.

Video courtesy of Train FTW.  Demo of Jumping Bar Muscle Up.  Same can be done with Rings.

Video courtesy of Gymnastics WOD.  Demo of Banded Muscle Up Transitions.

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 PVC Pass throughs

10 PVC OHS

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 Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop).  Put down bar, shake out arms.  Pick bar up in clean grip and perform 3 reps of: Dip/Shrug/Dip/Shrug/High Elbows, Hang Power Clean, Power Clean from mid shin, Front Squat, Push Press, Back Squat, BTN Push Press

S/S/S:

Power Snatch + OHS + Snatch Balance

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of CrossFit Trajectory.  Our Snatch Complex this cycle follows the same type of progression as our Clean Complex did. We are working on continued stability in the OH position through an OHS, but we also introduce the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch.

WOD:

Every 4 Min for 20 Min:

400M Run

1 Bear Complex* (Climb in Weight)

Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

Video courtesy of CrossFit Sage. So, for those not familiar with the Bear Complex, one rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck (BTN) Push Press.  Feel free to combine the Front Squat and Push Press into a Thruster, and the Back Squat and BTN Push Press into a BTN Thruster.  Start at roughly 50-60% of either you Thruster or Push Press 1RM and then build from there.  If you don’t have a 1RM in either of those, then do a few warmup sets to find a weight you can handle for the first round, and then add weight each round.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 1 Min per side

Iron Cross Hold – 1 Min per side

Warmup:

10 Cal Assault Bike

10 KB Deadlifts

10 KB Russian Swings

10 Spider-Man Lunge

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap – See video below, courtesy of Invictus Training

5 Burpees

On Rig: On a pull up bar, complete five reps of: Scap Pull Ups, Kip Swings,  Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

AMRAP 15:

15 Russian KB Swings (70/53)

15 Burpees

Rest 2:00

AMRAP 10:

12 Pull Ups

12 Cal Assault Bike

Scaling Options:

KB weight -> 53/35 -> 35/25 -> as needed

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

If no assault bike, row for those cals or 200M running sprint

Cool Down:

Roll out T-Spine – 30 passes

Roll out pec/shoulder tie-in – 10 passes per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warm up:

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  CrossFit Football Seminar instructor Tex McQuilkin instructs participants on the heavy, horizontal press. Our pressing Movement for this cycle will be the Floor Press.  This is a good alternative for a heavy horizontal press if there is either no benches in the gym, or they’re all taken.  It is best of you can pair up with someone on this so you have a spotter, but if you don’t it’s okay as well.  You can set the hooks on a squat rack upper low to have the bar in place.  Things to remember.  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground

WOD:

For Time:

800 M Run

60 Double Unders

40 Push Ups

20 Toe2 Bar

400 M Run

60 Double Unders

40 Push Ups

20 Toe2Bar

Little mini-chipper to finish out your Tuesday.  Keep a good, constant pace on the run and Dubs so you can attack the Push Ups and Toe2Bars!

Scaling Options:

Run -> 1000M and 500M row, respectively

DUs -> 2X SUs

Push Ups -> off bench

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

Cool Down:

Banded Shoulder Stretch* – 2 Min

Video courtesy of Train FTW.

Calf Stretch on Rig – 1 Min per side

So often we get too caught up in making sure we’re using a wide variety of equipment in a WOD.  Sometimes it just makes sense to keep it simple.  Today, the only thing you need is a plate and some space on the floor (preferably a 40’ section).

Warmup:

Grab plate (15/10)

2 Rounds:

10 Plate Ground to OH

10 Plate around the worlds per side

10 Squats w/plate out front

10 Plate OH Walking lunges

5 Burpee to Plate

WOD:

5 Rounds:

40′ Plate Suitcase Carry R-Hand (45/25)

40′ Plate Suitcase Carry L-Hand

30 Plate Ground to Overhead

20 Alt. Lunges with plate*

10 Burpee to Plate

*Bear Hug plate to hold

Videos courtesy of Train FTW and martystrength.com, respectively.  Demos for Plate Groudn toOH and our Plate Suitcase Carry.    With the plate suitcase carry, you will pinch the top of the plate, rather than grabbing it in the middle.  Still keep the hips level when doing the walk.  Don’t lean to one side or the other

Scaling Options:

Plate weight -> 25/15 -> as needed

Cool Down:

Barbell rollout on forearm – 1 Min per side

Spider-Man Lunge hold w/foot elevated on plate – 1 Min per side

Warmup:

Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

50 Single unders

25 high-jump Single Unders

25 Double Unders

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

2X5 empty bar back squat

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squat for this cycle will be good ol’ fashioned Back Squats.  The classics always do the trick!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

WOD:

3 Rounds:

400M Run

500M Row

100 Double Unders

Cardio, cardio, cardio!  Just. Keep. Moving.  Maintain a good pace in each movement.  If you rest at all, do it when moving from one movement to the next

Scaling Options:

DUs -> 200 SUs per round

Cool Down:

Pigeon Pose – 2 Min per side

Cal Stretch on rig – 1 Min per side

Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

DB Warmup: Grab one light DB and perform 5 reps of: Single Arm DB Deadlift per side, Single Arm High Pull per side, Single Arm Front Squat per side, Single Arm Snatch per side

WOD:

50-40-30-20-10:

DB Front Squats (50/35)

Hand Release Push Ups

Alt DB Snatch (50/35)

30 Min Time Cap

Words to remember today: Manageable Chunks.  The first few rounds of this WOD have a high number of reps.  The last thing you want to do is hit muscle failure early in the WOD.  Try to take quick breaks prior to hitting muscle failure in any of the movements.  This will allow you to get right back in their much faster.

Scaling Options:

DB Weight -> 35/25

Push Ups -> off bench

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

10 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

5 Burpees

10 PVC Pass Thrus

10 PVC Around the worlds

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift.  Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch).  Do NOT make these reps touch & go.  Reset the hips and torso every rep.

WOD:

EMOM 15:

Min 1 – 12/10 Cal Row

Min 2 – 3 Hang Power Snatch (Climbing)

Min 3 – 10 Bar Facing Burpees

On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there.  The goal is to make the rep count in each minute.  No failures!

Scaling Options:

If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal

Cool Down:

Barbell rollout on forearm – 1 Min per side

Iron Cross hold – 1 Min per side