Gymnastics work to kick off your week! With an ascending rep scheme (add three reps every round), find a good pace to keep from the get-go. If you try to go too fast on the smaller rounds, you’ll find grip and shoulder stability wearing out as the reps get higher.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Dual DB push press
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Video courtesy of The Barbell Brigade.
Our pull movement this cycle will be the Sumo Deadlift. With your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.
WOD:
For Time:
200M Run
200 Double Unders
400M Run
150 Double unders
600M Run
100 Double Unders
800M Run
50 Double Unders
Video courtesy of WOD Prep.
Cardio Friday to finish off the week! Nice little opposing numbers on running and dubs. As one increases, the other decreases. Even as the double under numbers drop, focus more on staying as steady as possible through the reps. Less trip ups = getting done faster.
Scaling Options:
Run -> 250M Row for every 200M Run
Dubs -> 2X Single Unders
Cool Down:
Calf Pedals in down dog (slow and controlled) – 2 min
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
WOD:
Every 4 Min for 32 Min:
10 Toe2Bar
100’ Dual KB Front Rack Carry (55/35)
25’ Burpee Broad Jump
Video courtesy of Train FTW.
So, the faster you get through the work in the 4-minute period, the more rest you get before the 4 minutes is up. That said, don’t sprint so hard through the movements to where you can’t catch your breath before the next round. Lastly, when doing the burpee broad jumps, land soft on the feet. Your shins will thank you.
Videos courtesy of CrossFit HQ. Time to build some good ol’ fashioned chest/shoulders/triceps strength with our push movement of this cycle, classic Bench Press work. Focus on keeping the butt and shoulder blades glues to the bench throughout the movement.
WOD:
13 Min AMRAP:
5-10-15-20,…etc
DB Bench Press (50/35)
Strict Pull Ups
-200m Run after each set of Pull Ups
As the reps get higher, try to maintain 5+ rep chunks on the movements. Don’t hit a fail point, but still string a few reps together before having to put the DBs down or come off the pull up rig. Use the run to shake out the arms before the next round.
Barbell Warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, push press, push jerk
WOD:
4 Rounds:
8 Power Clean & Push Jerk (95/65)
250/225M Row
-Rest 1 Min-
3 Rounds:
6 Power Clean & Push Jerk (115/80)
250/225M Row
-Rest 2 Min-
2 Rounds
4 Power Clean & Push Jerk (135/95)
250/225M Row
-Rest 3 Min-
1 Round:
2 Power Clean & Push Jerks (155/105)
250/225M Row
Video courtesy of CrossFit HQ.
Whereas yesterday’s WOD had movements get easier and reps increase from one piece to the next, today we go the opposite route. The loads will increase but rep counts will drop. The one constant – the row. Use the 250/225 as a small recovery piece between rounds of Clean & Jerks.
Scaling Options:
Bar weight -> 50, 60, 70, 80%, respectively, of Clean & Jerk 1RM
4 Box get overs at higher height – see video below, courtesy of Crooked River CrossFit
10 Scorpions
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 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Our new strength cycle begins with our Oly Snatch Complex for this cycle. Each set today will consist of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat. This complex will help us get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat.
WOD:
AMRAP 6:
6 Handstand Push Ups
8 Box Get Overs (30”/24”)
10 Alternating Reverse Lunges
-Rest 1 Min-
AMRAP 5:
8 Hand Release Push Ups
10 Box Jump Overs (24”/20”)
12 Jumping Squats
-rest 1 Min-
AMRAP 4:
10 Push Ups
12 Box Jumps (24”/20”)
14 Air Squats
Video courtesy of Paradiso CrossFit.
Back-to-back-to-back AMRAPs to finish off your Monday! Decided to have the movements ease up in difficulty per AMRAP, but the rep counts to go up. The goal – close to the same score per AMRAP, if not a slight improvement each time. One note, on the jumping squats, focus on not letting yourself lean forward as you go into the squat, and make sure, just like an Air Squat, the crease of the hip goes below the knee at the bottom of the squat.
Scaling Options:
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 3Apr2025
Video courtesy of Catalyst Athletics.
We finish off re-test week with our 5X5 in Overhead Squats. Just like yesterday, aim to go heavier per set than you did on 3Apr. Keep the form locked in, fully engage those shoulders and keep the core tight!
WOD:
EMOM 16:
Odd Min – :30 Max Cal Echo Bike
Even Min – :30 Max Cal Ski Erg
Score = total cals combined
Video courtesy of Train FTW.
High output for 30 seconds, followed by quick recovery for 30 seconds. That is your life for the next 16 minutes. Use that rest time wisely. Deep breaths that you blow out slowly. Allow the heart rate to drop down just a bit.
Re-test week continues with our re-test of our Banded Deadlift 5X5. The goal here is you should add weight to each set you did on 26March. Meaning, if my first set on 26March was 200, and my last set was 250, then today, I should start heavier than 200 on set 1 and finish heavier than 250 on set 5.
WOD:
10 Rounds For Time:
250/225M Row
21 Ab Mat Sit Ups
Time Cap: 18 Min
Video courtesy of ABMAT.
Would suggest having the ab mat pretty close to your rower so you don’t waste too much time transitioning from one movement to the next.
Snatch w/u -With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
C&J w/u (Do this after going for Snatch 1RM, but before starting C&J) – 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, press, push press, push jerk
WOD:
20 Min to establish a 1RM Snatch
20 Min to establish a 1RM Clean & Jerk
Compare to 19Mar2025
Re-test week begins as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!! Looking for some inspiration? Check this out! (video courtesy of Weightlifting House)
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
6 Shuttle Runs (25′ down/25′ back = 1 shuttle run)
12 Toe2Bars
24 Russian KB Swings (70/55)
-Rest 4 Min between sets –
Score each set separately
Goal = 3+ Rounds every Set
Video courtesy of Mayhem Athlete.
So, with 8 minutes to get as many rounds and reps in of the shuttle runs, toe2bars, and Russian KB Swings, don’t treat it like a sprint, but also don’t treat it like a leisurely stroll. Move with a purpose, but don’t hit full burnout. Pick up the pace right at the end since you have a 4 min break before the next 8Min AMRAP.
Joint Strike CrossFit 