Today is a good day to re-visit this CrossFit Benchmark. Keep the run pace good enough to move through quickly, but not so much of a sprint as you want to be able to go right into the wall balls once you finish the run. IF 30-in-a-row is not going to happen on the wall balls and box jumps, figure out manageable chunks you can do and minimize the rest between chunks to get through the 30s pretty quick.
Scaling Options:
Run –> 500M Row
Box Jumps -> 20/16
Wall Balls -> 14/12. If no wall balls available, do thrusters (95/65) -> 75/55 -> as needed
10 Kickers per leg (front to back and side to side)
10 Standing Quad Stretch
10 Pushup2Downward Dog
10 kneeling Lat Stretch
10 Scorpions
Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
IF, and only if not rowing today, sumo deadlift high pull warmup: Grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
WOD:
Every Minute On the Minute x 30:
Even Minutes – 15/12 Calorie Row*
Odd Minutes – 12 Pull Ups
*If no rower available, do either 15 Sumo Deadlift High Pulls (75/55), 150M run, or 75 Double Unders
Good, efficient reps should allow you to finish each set with a good amount of rest. For the row, make sure you drive through the legs at the start of the movement, once knees are locked, extend the hip, and then, and only then, pull with the arms. That sequence should sound REALLY familiar!
Video courtesy of CrossFit HQ. Some good pointers on pull up efficiency.
If doing sumo deadlift high pulls today, (video courtesy of WODStar)
The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
Scaling Options:
If doing SDHP -> 65/45 -> as needed
If running 0> 100M run -> as needed
If rowing -> 12/9 cals
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, 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, Press, Push Press, Push Jerk. If you don’t have a bar, use light DBs.
S/S/S:
15 Min to Build to a Heavy Complex of:
Power Clean + Front Squat + Jerk
Video courtesy of Will Flemming. Take 15 Min to get good and heavy in this complex, as it will be the same movements, you’ll see in the WOD later. The goal is, by going heavy during this piece, when you put the weights for the WOD on your bar, it will feel much lighter and you’ll be able to go throughout each 3 Min AMRAP in the WOD.
WOD:
AMRAP 3:
Macho Man Complex (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man Complex (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man Complex (185/135)
* 1 Macho Man Complex=
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Video courtesy of CrossFit Hubtown. So, in each 3 Min AMRAP, your goal is to get through as many rounds of “Macho Man” (3 Power Cleans, 3 Front Squats, and 3 Push Jerks) as you can in that time frame. You don’t HAVE to hold onto the bar through the complex, but it is suggested. There is a 3 min rest between rounds, so go all-out! As you see, the weight goes up each AMRAP, so as it gets heavy, keep your form on point!
Scaling Options:
Bar weight -> 115/80, 135/95, 155/105, respectively -> 95/65, 115/80, 135/95, respectively -> as needed (make 3 weight jumps in WOD)
If doing SDHPs, barbell w/u: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
WOD:
5 Rounds:
100′ Walking Lunge
50 Double-Unders
25/18 Calorie Row*
*If no rower available – 25/18 reps of Sumo Deadlift High Pull (75/55), If using KB, then 70/53
If you are doing this WOD outdoors or in your garage, be careful on the lunge. Don’t let your back-knee slam into the ground. If doing sumo deadlift high pulls (video courtesy of WOD Star)…
The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
Scaling Options:
DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops
Pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
Burgener Warm-up: Videos courtesy of the CrossFit Weightlifting Certification. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position
S/S/S:
Overhead Squat:
15 Min to Finish 4 Sets of 8 (Climbing)
In between sets – 30 Hollow Rocks
Video courtesy of CrossFit HQ. Some good pointers on your overhead position. Spend 15 minutes working on a solid OHS position and cranking out those reps!
WOD:
EMOM 16:
Odd – 5 Squat Snatches (95/65)
Even – 8 Chest2Bar Pull Ups
Even though you are under a time crunch each minute to complete your reps, do NOT let your form suffer. You will benefit more from slowing the pace and hitting each rep perfectly than you would from rushing through these.
Scaling Options:
Bar weight -> 75/55 -> As needed (Elite – 135/95)
C2B Pull Ups ->Chin-above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, 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. If you don’t have a bar, use light DBs.
WOD:
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
3 Mini AMRAPs with 4 min break between for today. Remember, the run is a buy-in on each AMRAP. Once you do it at the beginning, the remaining time is power cleans and burpee box jumps. As you notice, the weight on PCs decreases every time. That means, you should finish with higher reps each AMRAP.
Scaling Options:
Run -> 250M Row-> 1 Min or cardio
Bar weight -> as needed, but make sure there are 3 weight drops in the WOD
Box height -> 20/16 -> as needed
Cool Down:
Pigeon Pose on box – 2 Min per leg
Box Shoulder Stretch – 2 Min
Video courtesy of CrossFit NMEsquite. Demo of the Box Shoulder Stretch
Barbell warmup: With an empty bar, perform 5 reps of these movements: good mornings, back squat, elbow rotations, front squat
* For The Calf Stretch in Downward Dog (video courtesy of Any Up)
S/S/S:
15 Min work on Turkish Get-ups
Next two videos courtesy of CrossFit HQ. Jeff Martone going over the basics of the Turkish Get-up. Take 15 Minutes to get more comfortable with the Turkish Get-up. If you don’t have a KB, feel free to use a DB or an empty bar, or any object you can hang onto.
WOD:
21-15-9:
Front Squat (135/95)
Russian Kettlebell Swings (70/53)
100 Double Unders
For the Russian KB Swing, make sure you leave the arm relaxed at the top of the movement.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs
KB weight -> 53/35 -> as needed, or use DB
DUs -> 100 Penguin Hops -> 200 Single Unders -> 200 Bunny Hops
Video courtesy of WOD Prep. Demo of the Penguin Hop. If those who are working on DUs have been following this scale, I should be seeing a lot of folks getting their first Double Under!!!
Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
WOD:
3 Rounds for Time:
400 Meter Run
20 Pull-Ups
30 Push-Ups
40 Ab-Mat Sit-Ups
50 Air Squats
*25 Min Time Cap
Today, your goal is a nice steady pace through the movements. Minimize rest between movements. DO this, and you’ll make it under the time cap.
Scaling Options:
Run -> 500M row -> 2 Min of cardio
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Video courtesy of NotKrisRoe. Buddha Pull Up demo.
Video courtesy of Andrew Heming. Demo of the Table Row.
Push Ups -> Bench Push Ups
Sit ups -> feet anchored
Air Squats -> to med ball
Cool Down:
Roll out lats and hamstrings – 1 min per section
Frog stretch – 2 Min
Video courtesy of Strength Solutions. Demo of the Frog Stretch. Treat this more of a PNF (as they demonstrate here) rather than making it a static stretch
Barbell W/U:In Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean, Squat Clean from Mid Shin, Push Press, Push Jerk, Split Jerk
WOD:
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Video courtesy of Structure Your Strength. Today’s word: GRIT. You will need GRIT to get through this complex each set, if done correctly. To do this correctly, you MUST hold onto the bar through the whole Complex. So, the whole complex (1 rep) is a high hang squat clean (from the pockets), a hang squat clean (above the knee) a squat clean (from the ground), a push press, a high hang squat clean, a hang squat clean, a push jerk, a high hang squat clean, a hang squat clean, and finally, a split jerk. The goal is to increase weight each set. That being said, you will need a good 3-5 min rest between sets to be able to complete the next one.
Video courtesy of Ben Bergeron. To get an idea of what the Complex looks like under tension. This should give you an idea of when to take mini-breaks without dropping the bar.
Scaling Options:
If unable to squat clean due to injury, perform Power Cleans for all clean movements. If no barbell, use DBs.
NOTE: The option for Power Cleans should only be used if there is an actual medical condition preventing you from doing squat cleans. If it is a matter of comfort, stick with squat cleans even if it means going light. Take today to get comfortable in these positions so in the future you can move higher loads.
Barbell warmup:With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Strict Press
S/S/S:
Strict Press:
15 Min to Finish 4 Sets of 8 (Climbing)
In between sets – 1 Min Plank
Video courtesy of CrossFit HQ. Take 15 minutes focusing on keeping a tight core through each set of strict press. For the plank hold, they can be done either at the top of a push up or on your forearms.
WOD:
12 Min AMRAP:
3 Box Jumps (24/20)
3 Handstand Push-Ups
30’ Bear Crawl
6 Box Jumps
6 Handstand Push Ups
30′ Bear Crawl
etc…
Add 3 reps each round
An ascending Ladder AMRAP, where the Box Jumps and HSPUs go up by 3 every round, but the bear crawl stays consistent at 30’. Would suggest taping off a 15’ area, so you can bear crawl down and back each time for your 30’.
Scaling Options:
Box height -> 20/16 -> as needed
HSPUs -> Pike Push Ups off box* -> Pike Push-Ups off the ground -> Hand Release Push ups
Video courtesy of NorCal CrossFit. Pike Push ups off a box
Video courtesy of Mike Collette. Demo of Pike Push-Up off the floor. In both, notice the head makes a triangle with the hands at the bottom and goes through the arms at the top
