S/S/S:

Snatch Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the Snatch Pulls this cycle.  With fewer reps per set, go heavier than last time!

WOD:

EMOM x 18:

Min 1 – 12/9 Cal Assault Bike

Min 2 – 8 HSPUs

Min 3 – 7 Deadlifts (255/180)

Scaling Options:

HSPUs ->3 Wall Walks per set -> Pike Push Ups

Video courtesy of NorCal CrossFit

Bar weight -> as needed (shoot for 65-70% of 1RM)

Cool Down:

Hang from pull up rig – 3 min of hang time

Banded Bully Stretch – 2 min per side

WOD:

21-18-15-9-6:

Wallballs (20/14)

Chest 2 Bar Pull-ups

Hang Power Snatch (95/65)

Box Jumps (30/24)

Kettlebell Swings (70/53)

Bit of a grinder today, with quite a few reps on 5 movements.  If possible, try to go unbroken each time you start a movement (if you need to break them up, take no more than one pause each set), and use your transition time between movements for your recovery.

Scaling Options:

WB -> 14/10

C2B -> Chin Above -> Buddha Pull Ups

Bar weight -> 75/55 -> as needed

Box -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

 Roll out T-spine – 30 passes

S/S/S:

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

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting the clean complex in this cycle.  Weight stays same as last time but reps go up.  With the increase in reps, we will increase the length of each round to 3 minutes to allow proper recovery.  Focus FAST hip extension, and then getting those elbows in front of the bar as quick as possible.

WOD:

AMRAP 15:

200M Run

50 Double Unders

15/10 Cal Row

Scaling Options:

Run -> 250M Ski Erg

DUs -> attempts through 50 rope contacts

Cool Down:

Calf stretch on rig – 1 min per side

Couch Stretch – 3 min per side

WOD:

For Time

Buy In:

20 Box Jump Over (24/20)

Then…

5 Rounds:

10 Pull Ups

20 Push Ups

30 Air Squats

Then…

Cash Out:

20 Burpee Box Jumps (24/20)

With “Murph” right around the corner, what better time to start getting your bodyweight movements dialed in? The box jump overs and burpee box jumps that sandwich this WOD are just a nice little extra spice!

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Push Ups -> off bench

Air Squats -> to depth

Cool Down:

Couch stretch off of box – 2 min per side

Doorway Stretch – 2 min per side

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch Complex this cycle. The % go up, so work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!

WOD:

For Time:

60/40 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)*

35/25 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

20/15 Calorie Row

*DBs are in Front Rack or on Shoulders

For the DB Front Rack Lunges mark off a 25’ section, and lunge that section a total of 4 times (down and back twice)

Scaling Options:

DBs -> 35/25 -> As needed

Cool Down:

Leg Bleeds – 4 min

Roll out lats – 20 passes per side

SHOOTER’S CHOICE DAY!

WOD:

Athletes Choose 1 From Each Section and have 15 Minutes per Section to complete:

Weightlifting

 1RM Deadlift

 1RM Bench Press

 1RM Back Squat

Gymnastics

 Max Unbroken Strict Pull-ups

 Max Unbroken Weighted Pull-up

 Max Unbroken Muscle-ups

 Max Unbroken Strict Handstand Push-ups

Conditioning

 1 Minute Max Calorie Assault Bike

 500 Meter Row For Time

Shooter’s Choice today to work on a bench mark for Strength, Gymnastics, and Conditioning.  You will have 15 minutes per station.  That means in the strength section, get some warm up sets in (helps if you partner up with someone) before you start going heavy.  With a 15-minute cap, you also can’t wait around all day to move heavier weights, so be smart with your jumps and rest between sets.  Again, having a partner works as you’ll have a spotter and built in rest time while they are lifting.  There is no break between 15 min sections, so once you finish with strength, go right into the gymnastics piece.  With the 15 minutes, you have that amount of time to get attempts in of max unbroken reps of your movement.  I would suggest taking no more than 3 or 4 attempts at a move, so that will give you time to practice/warm up for the movement and then enough time to rest between attempts.  For the Conditioning, since the work time is small, you could take some rest right off the bat when you finish the gymnastics piece.  Just make sure you get your conditioning benchmark done before the end of that third 15 minutes.

Scaling Options:

Strict Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Cool Down:

Roll Out anything that is sore

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting Split Jerk this cycle.  With lower sets, look to go heavier per set this time around.

WOD:

3 Rounds:

 AMRAP 4: Row for Calories

 On the 0:00 – 15 Abmat Sit-Ups

 On Minute 1 – 12 Abmat Sit-Ups

 On Minute 2 – 9 AbMat Sit-Ups

 On Minute 3 – 6 Abmat Sit-ups

Rest 2:00 between Rounds

So, your goal per round is max cals on the row, but at the 0:00, 1:00, 2:00, and 3:00 marks, you have ab mat sit ups to do before jumping back on the rower.  With the 2-minute rest between rounds, look to push for a sprint each round!

Scaling Options:

Ab mat Sit Up -> Feet Anchored Sit Up

Cool Down:

20 Cobra to Downward Dog (slow and controlled)

Banded OH stretch – 2 min per side

WOD:

Every 3 Min for 10 Rounds:

1 Power Clean

3 Front Squats

Start @ 60% of Clean 1RM and Increase weight ea round

Each 3 Min Round will consist of 1 Power Clean, then 3 Front Squats, unbroken, meaning, if you put the bar down anytime before you finish the 3 Front Squats, you start back over at the Power Clean.  The goal here is to start light (looking to start at 60% of you Clean 1RM if you have one) and then making jumps every round.  Wit the rounds being three minutes a piece, you will have plenty of recovery time, so make these heavy!

Scaling Options:

If unable to Front Squat, hold in Power Clean Catch position for 30 seconds per round (go off clock, not counting in your head)

Cool Down:

Tricep mash – 2 Min per side

Couch Stretch – 3 min per side

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  More of the good basics!  This time, the sets drop, so goal is to go heavier than you did when we went 5X5.

WOD:

21-18-15-9*:

Cals on Assault Bike

*400M Run between rounds

As weird as it sounds, the running will be more of a recovery after the Assault Bike sprints.

Scaling Options:

Run -> 500M Row per round

Cool Down:

Pigeon Pose

Super Squat Hip Sequence

Video courtesy of Mobility WOD.  DO this today!!!

WOD:

3 Rounds:

60 Double Unders

30/21 Calorie Row

15 Power Snatches (115/80)

5 Min rest, then…

3 Rounds:

15 KB Swings (70/853)

10 Shuttle Runs (30’ each)

Two-fer Thursday!!!   Make sure you use the rest between to get your heart rate back down before the next WOD.  The clock will be continually running, so note what time is on the clock when you finish WOD one, do the quick math to figure out when you start back up.  Note your time when you finish WOD 2 also.  Take that number, and subtract 5 minutes.  That will be your score today.

Scaling Options:

DUs -> 2:1 Ratio, Single Unders

Bar weight -> 96/65 -> 75/55 -> As needed

Cool Down:

Calf stretch on rig – 2 min per side

Leg Bleeds – 4 min