Warmup:

10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

10 DB push press per side

8 Alt DB snatch

5 DB Floor Press per side

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

Sumo Deadlift

5, 3, 2, 1, 1

Increase weight ea set

Video courtesy of Rogue Fitness.  Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  Today, looking for two good heavy singles.  If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.

WOD:

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 Alt DB Snatch (50/35)

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 DB Floor Press (50/35)

Score = Successful Rounds

*No breaks between EMOMs

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

So, no breaks between EMOMs, so when you finish the 4^th round of the rowing, the next minute, you go right into the 1^st round of DB Snatch.  Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).

Video courtesy of The Power Athlete.  Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground.  No one wants a broken arm.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55 -> as needed

Cool Down:

Iron Cross Hold – 1 Min per side

Scorpion Hold – 1 Min per side (feel stretch in pec)

Warmup:

400M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

5 Cobra to Hip Snap*

Grab light KB

10KB deadlifts

10 Russian KB Swings

10 Goblet Squats

Saddle Pose – 1 Min

Video courtesy of Invictus Fitness.  For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster

WOD:

For Time:

800M Run

Directly Into…

3 Rounds:

21 Russian KB Swings (70/53)

15 Lateral Burpee Over KB

9 KB Goblet Squats (70/53)

Directly Into…

800M Run

Video courtesy of CrossFit HQ.  Some pointers on the Russian Swings.  Really focus on hinging at the hip, and then using the hip to move the weight.  The arms are just along for the ride.

Video courtesy of Jennie Lachapelle.  Demo of the Burpee over KB.  JUMP over the KB handle on these.

Scaling Options:

Run -> 1K Row -> 4 Min Cardio

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

Burpee over KB -> step over instead of hop

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 attempts

30’ Duck Walk

30’ Crab Walk

10 Huggers

10 Over & Backs

3 Wall Walks

Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar.  If doing laying Toe2Bar or V-Ups, practice the move   

Burgener Warmup:  Videos courtesy of the CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our fourth time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  The %s go up from last time, but reps go down, so the time per round stays at 4 Min.  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS

WOD:

AMRAP 15:

30 Double Unders

15 Handstand Push Ups

30 Double Unders

15 Toes to Bar

Scaling Options:

DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Calf Stretch on rig or wall – 1 Min per side

Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)

Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side Lunge

30’ Walking Kicks

10 Pushup2Downward Dog

10 Thread the Needle

Barbell Warmup: With and empty bar, and in clean grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean (start above knee), Push Press

S/S/S:

12 Min to work up to a

Heavy Hang Squat Clean

Video courtesy of Rogue Fitness.  Current Titan Games champ, Matt Chan demonstrating the Hang Squat Clean.  Today, just getting used to that violent hip extension needed to get the bar high enough for you to drop under it and catch it at the bottom of a Front Squat.  We are re-doing our Clean & Jerk 1RMs next week, so best to keep the body used to feeling that heavy weight.  Am I looking for you to hit a new 1RM?  Not really, but I do want you to push for some that feels very heavy!

WOD:

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Time Cap: 15 Min

With the weight being lighter, the ultimate goal would be to do each section unbroken.  If that isn’t in the cards for you, then shoot to break up into chunks of 10 reps.  Try to stick with that throughout, but if fatigue kicks in, drop to manageable chunks, but don’t rest too long!

Scaling Options:

Bar weight -> 75/55 -> As needed

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

High knees 30’

Butt kickers 30’

Walking kicks 30’

Side lunge 30’

Leg cradle 30’

Inchworm 30’

Thread the needle – 30 sec per side

S/S/S:

Strict Press

5,3,2,1,1

Increase weight ea set

Video courtesy of CrossFit HQ.  Our fourth time hitting Strict Press this cycle.   This week, the reps drop per set, with the last two sets being 1 rep each.  The goal is to heavier than you have through the whole cycle.  If you hit a new 1RM, awesome!  If not, aim to go as heavy as you safely can.  Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending).  And make sure you finish with your head through the “window” (formed by your arms).

WOD:

4 Rounds of:

3 Min to complete

 – 200M Run

 – Max Reps Double Unders

1 Min Rest

Scaling Options:

Run -> 250M Row -> 1 Min cardio

DUs -> No scale

Cool Down:

Calf stretch on rig or wall – 2 X 1 Min per side

Child’s Pose – 2 Min

Warmup:

10 Over & Backs

10 Huggers

10 Kneeling Lat Stretches

10 Scorpions

5 In-place Inchworms

10 Thread the Needle

Barbell Warmup: With an empty bar, in Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, Power Snatch from mid shin

Pull Up  warmup on rig: On rig, perform 5 reps of: Scall Pull ups, Kip Swings, Strict Pull Ups, Kipping Pull ups.  If doing Buddha Pull ups of ring rows in the WOD, practice those. If doing Table rows, set up table row area.

S/S/S:

12 Min practice:

Muscle Up work or Pull Up work

Video courtesy of CrossFit HQ and Rogue Fitness, respectively.  I know it’s been a while since we have done any committed work on muscle ups, but it is something to add into your training for sure!  If you are not at the muscle up level, work on your pull up strength or technique during this time.  If you are at the muscle up level, try a few of these tips and tricks.

WOD:

AMRAP 18:

30 Power Snatch (95/65)

15 Pull-ups

30 Am. KB Swings (53/35)

15 Pull-ups

High volume on reps with a lighter weight in the lifting pieces of today’s WOD, so look for smooth, fluid reps.  Don’t let the light weight make you start muscling the bar or KB up.  Use technique to save the arms/shoulders for the pull ups.

Scaling Options:

Bar weight -> 75/55 -> as needed

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

KB weight -> 35/25

Cool Down:

Roll out lats – 2 Min per side

Roll out T-Spine – 2 Min

Warmup:

15 Cal Row or 200M run

10 Air Squats w/3 sec hold at bottom

10 Alt Toe touch

Duck walk 30’

Crab walk 30’

10 Thread the Needle

Toe2Bar Warmup on rig: On the rig perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toe2Bar.  If no rig is available on you are doing V-Ups, do 3×5 V-ups with a 10 sec Cobra pose between each set

Barbell warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Last time this cycle, doing the 3-Position Clean complex before we re-test our Clean & Jerk 1RM.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s go up from last time, but the reps drop, so our time per set stays at 4 Min.  Still utilize the hook grip and push yourself to hold on to that bar!

WOD:

21-15-9:

Row Calories*

Toes to Bar

200M KB Farmers Carry (70/53)

*If no rower available – Sumo Deadlift High Pull (95/65) 1 Rep per Cal

Video courtesy of WOD Star.  As this WOD goes on, your grip is going to get taxed.  Be especially careful on the Toe2Bars.  Don’t want anyone falling off a pull up bar and crashing to the ground.  Be safe.  If you feel your grip going, drop off the bar, shake out the hands and go again.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

If doing SDHP -> 75/55 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

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

Cool Down:

Barbell forearm rollout – 1 Min per arm

Video courtesy of 3rd Element Fitness

Cobra Pose – 2 Min   

Warmup:

200M jog

10 Bow to Bends

10 Squat2Stands

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

5 DB push press per side

6 Alt DB snatch

10 DB Goblet Squats

WOD:

3 Rounds:

800 Meter Run

30 Wall balls* (20/14)

30 Alternating Dumbbell Snatches (50/35)

*If no wall ball area available, Thrusters (95/65)

Video courtesy of CrossFit HQ.  Some tips and tricks for a successful string of wall ball shots.

After the first round, think of using the run as a recovery period.  That way you can attack the wall balls and Db snatches with as much energy as possible!  And, I know quite a few of you are still doing work at home, so if there isn’t a wall ball and a wall with either a 10’ target for guys or a 9’ target for ladies, go with barbell thrusters at 95/65.  Pretty close to the same stimulus as wall balls.

Scaling Options:

Run -> 1000M Row -> 4 Min cardio

Med ball weight -> 14/10

DB weight -> 35/25 -> as needed

If doing thrusters, bar weight -> 75/55 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Thread the needle hold – 1 Min per side

Warmup:

10 Box Step ups

10 Spider-man lunges

10 Bow2 Bends

8 Box Jumps

10 Push Ups

10 V-Ups

Pigeon pose on box – 30 sec per side

10 PVC Pass throughs

S/S/S:

Overhead Squat

5,3,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our fourth time hitting Overhead Squat this cycle.  This week, the reps drop per set, with the last two sets being 1 rep each.  The goal is to heavier than you have through the whole cycle.  If you hit a new 1RM, awesome!  If not, aim to go as heavy as you safely can.  At this point, you should be more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.

WOD:

For Time:

30 Box Jumps (24″/20″)

3 Rounds:

  5 Strict Pull-ups

  10 Push-ups

  15 Air Squats

  20 Sit-ups

Directly into…

30 Handstand Push Ups

2 Rounds:

  5 Strict Pull-ups

  10 Push-ups

  15 Air Squats

  20 Sit-ups

Time cap: 17 Min

Think of today as back-to-back WODs that both have buy-ins followed by 3 and 2 rounds of work, respectively.  So, you’ll knock out 30 Box Jumps, then go into 3 rounds of 5 strict pull ups, 10 push-ups, 15 air squats, and 20 sit ups.  Once you complete that, immediately go into 30 Handstand Push-ups, followed by 2 rounds of the 5-10-15-20 sets from the first piece.  Can you make the 17 Min time cap?  I think you can!

Scaling Options:

Box height -> 20/16

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

Push-ups -> Off bench

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups

Cool Down:

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy

Kneeling Lat Stretch – 1 min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 Twisting Push Ups

10 Air Squats

Grab light DB

5 DB deadlift per side

5 DB High Pulls per side

6 Alt DB Snatch

5 DB Floor Press per side

WOD:

EMOM 24:

Min 1 – 15 DB Floor Press (50/35)

Min 2 – 12 DB Front Squats (50/35)

Min 3 – 10 Alt DB Snatch (50/35)

Video courtesy of The Power Athlete.  Been a while since we hit any Floor Pressing, so wanted to give you a good variation that can be done either in the gym or at home.  Dumbbell Floor Press.  Just like bar Floor Press, lay flat on the ground (legs can either be out straight or bent at the knees as in the video), keep your forearms vertical the whole time.  The bottom of the movement sees the elbows touch the ground.  From here, press up like a bench press until the arms are fully locked out.  Two big things, when pressing to the top, keep your shoulder blades glued to the ground, the same way you drive them into a bench when bench pressings.  Secondly, when you bring the weight down, stay in control and let the elbows just kiss the floor before going into your next rep.  Do NOT slam the elbows into the ground.  No one wants a broken arm… Also, for the DB Front Squat, keep both DBs in the front rack position during the squat.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Scorpion Pose hold – 1 Min per side (feel stretch in pec)

Couch Stretch – 2 Min per leg