Warmup:

2X:

10 Squat2Stands

8 Pushup2Downward Dog

4 Single-arm DB Hang Clean

4 Single-Arm DB Push Press

10-sec Hollow Hold

Then…

2 Wall Walks

20-sec Handstand Hold

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

WOD:

In 8 Min, Complete:

20 Alternating Single-Arm DB Hang Clean & Jerk (50/35)

15 Handstand Push Ups

30 Wall Balls (20/14)

25 Ab-Mat Sit Ups

Rest 2 minutes

*Repeat for a total of 3 Rounds

Score = Total Work Time

Video courtesy of Functional Bodybuilding.

Steady pace on the movements and manageable chunks will allow you to get through all the work in under 8 minutes a round. Save your shoulders in the hang power clean & jerks by using your hips as much as possible to move the weight.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

MB weight -> 14/10 -> as needed

Ab mat sit ups -> feet anchored (ELITE: GHDs)

Cool Down:

Cobra Pose – 2 Min

Banded Bully stretch – 1 Min per side

Pic courtesy of San Diego Personal Training.  Reminder, the Combat PT Tent will be running “Murph” from 0600-0900 this Thursday.  Be there!

Warmup:

1 Min Echo Bike

10 Spider-Man Lunge

6 Inchworm Push Ups

10 Scorpions

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind The Neck Push Press

5 PVC OHS

5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin

S/S/S:

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

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Snatch Complex this cycle before we do our Oly re-test.  The %s go up, so really dial in the technique today!

WOD:

On a 14 Min Clock…

0:00-10:00:

Every 2 Min, :20 Sprint on Echo Bike

(Keep track of Cals each sprint)

10:00-13:00 – Rest

13:00-14:00:

Max Cals, Echo Bike

Score = Cals from sprints + Max Cal from 1:00

Looking to get a full-out effort on these sprints.  Should be at a pace where the remaining time of the 2 minutes is needed for recovery.  That last minute is where you then dig in and go full send…kind of like Tim Paulson in this video (courtesy of The CrossFit Games)…

Cool Down:

Couch Stretch – 2 Min per side

Med ball Thoracic Extension – 2 Min

Video courtesy of Chalk Fitness

Warmup:

3 Rounds:

8 Squat2Stands

6 Inchworm push ups

4 Lunges

8 Hollow Rocks

6 Box step ups or jumps

4 Sit Ups

then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of T-Nation. Last go at the Back-rack Front Foot Elevated Split Squat before we retest the 5X5.  Today, we look to push the muscular endurance a little more with higher rep sets of 10 per leg, 9 per leg, 8 per leg, 7 per leg, and 6 per leg. The set of 10 should be heavy enough where the last rep it takes all you have to keep good form.  From there, make increases depending on how the body feels.  There may be a set or two where you stay at the same weight.  If your body is at that point, play it smart.

WOD:

EMOM 15:

Min 1 – 12 Box Jumps (24″/20″)

Min 2 – 30 Air Squats

Min 3 – 25 Ab-mat Sit Ups

Video courtesy of CrossFit HQ.

Today’s WOD is all about movement efficiency.  Look to finish each minute’s work in roughly 30 seconds.  What I want you to make your big focus in body position on the air squat.  Far too often do I find athletes looking at the ground, thus making their body lean forward during an air squat.  Not only does this prevent a full lock out of the hip (finish position = hips and knees fully extended), but it puts stress on the low back.  Who needs that?

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Air Squats -> to target (ELITE: Goblet Squats w/70/55 KB)

Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

200M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’

10 Kneeling Lat Stretch

10 Scorpion Stretch

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring rows, Kipping Pull Ups or Ring Rows

WOD:

Every 4 Min for 24 Min:

400M Run

Max Weighted Strict Pull Ups

Load – up to athlete

Score =Total Pull Ups

Video courtesy of Train FTW.

Goals today: keep a steady pace on your run and really work some good strength building in the weighted strict pull ups.  How you hold the weight is totally up to you.  As seen in the demo video, you could hold a DB between your thighs, or down by the ankles, or use a belt chain to hold the weight. For those looking to do “Murph” with a vest, why not do your runs and pull ups with that vest?  If you want to add even more weight when doing the strict pull ups, go for it!

Scaling Options:

Run -> 500M Row

Weighted strict pull ups -> Bodyweight strict pull ups -> banded strict pull ups (lightest band possible) (ELITE: Wear vest you plan to use in “Murph”)

Cool Down:

Lat Stretch on rig – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

1:00 Ski Erg

10 Bow2Bends

10 Alt Toe Touch

5 Back Roll to V-Sit

1:00 Ski Erg

10 Scorpions

10 Thread the Needle

8 Twisting Push Ups

10 Over & Backs

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Push Press before we retest our 5X%.  Today, the goal is a heavy set of 5, followed by a heavier set of 4, then a heavier set of 3, followed by a heavier double, and finishing with a heavy single for the day.  If that heavy single is a new 1RM, cool!  If not, make it as heavy as you can safely do it for today.

WOD:

36-24-12:

Ski Erg (Cals)

Hand Release Push Ups

Russian KB Swings (70/55)

Time Cap: 15 Min

Video courtesy of Train FTW.  Quick demo on Hand-Release Push Ups.

Bracing your core will make or break this WOD today.  Bracing in the Ski Erg will allow you to pull down harder on the movement, getting through the Cals faster.  Bracing on the Hand-release Push ups will keep your body in a straight line and save undue strain on the back.  Finally, a braced core in the KB Swings will also keep your back safe with the heavier load and make the movement more efficient.

Scaling Options:

Hand Rel Push Ups -> Push-ups off box (ELITE: Handstand Push Ups)

KB weight -> 55/35 -> as needed (ELITE: American KB Swings @ 70/55)

Cool Down:

Banded Bully stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

10 Plank Shoulder Taps

10 Hollow Rocks

8 Alt V-Ups

1 Wall Walk w/:20 Handstand Hold

Then…

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

WOD:

4 Rounds For Time:

75 Double Unders

30 Toe2Bar

10 Wall Walks

Time Cap: 30 Min

Video courtesy of WOD Prep.  Some good tips to up your Wall Walk game.

Today could turn into a shoulder burner if you focus more on muscling through the first two movements instead of making the movements smooth.  What I mean is, on the dubs, relax the shoulders and keep the spin of the rope in your wrists.  Also, find a rhythm on the jumps rather than trying to go as fast as possible.  Steady rhythm will mean more unbroken dubs, = being done faster.  On the Toe2Bar, utilize your kip and push back from the bar as you lift your feet up.  Make these smooth as well.  This way, your shoulders still have some juice when you get to the wall walks.

Scaling Options:

Double Unders -> 150 Single Unders (ELITE: 100 Dubs)

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise-> Strict Knee Raise -> V-Ups

Wall Walks -> Pike Wall Walk off box -> 4 Plank Shoulder taps per 1 Wall Walk

Cool Down:

Cobra Pose – 2 Min

Calf Stretch on rig – 2 Min per side

Warmup:

8 Box Step ups

Spider-Man Lunge 30’

Heel2Toe 30’

8 Box step overs

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

Barbell warmup: 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, squat clean from mid-shin, press, push press, push jerk

S/S/S:

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

4@70%

4@75%

3@80% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our 3-position Clean complex before our Oly re-test.  The %s go up, but the reps stay the same, so time per set stays at 5.  This will allow you enough time to recover prior to the next set.  By now, the form should be well dialed-in, so make these reps as clean as possible!

WOD:

12 Min AMRAP:

10 Dual DB (35/25) Box Step Overs (24”/20”)

25′ Dual DB Front Rack Walking Lunge (35/25)

10 Devil’s Press (35/25)

25′ Dual DB Walking Lunge (35/25)

Goal = 3+ Rounds

Video courtesy of Training Culture.  Quick demo of the most efficient way to tackle the Box Step Overs.

When coming up with this one, the thought in my head was “death by dumbbells” …but in a good way 😊 .  Best way to set this one up is mark off a 25’ section. Have you box at one end of that section. Start there with your dual DB step overs.  Once done, begin your front rack lunges to the end of the 25’, then use that end spot as where you will do your Devil’s Press.  Once you finish, lunge back to your box.  Look to keep the pace steady throughout.  Aim for a sub-4 minute per round.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box -> 20/16 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring stretch – 1 Min per side

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 row

:30 Ski erg

10 Iron Cross

10 Huggers

10 Over & Backs

WOD:

In 7 Min, Complete:

400M Run

300/250M Row

250/200M Ski Erg

Repeat for total of 5 rounds.

Score = slowest round

Video courtesy of Dark Horse Rowing.

Cardio Friday!!!  So, lots of work to get done per round, but if you stay efficient in the movement, you’ll make it under the 7 minutes every round and get some rest between rounds.  Run should be roughly a 2 min pace for the 400M, then keep your 2 min for a 500M row pace to get through the 300/250M row, and this should give you some extra time to get through the Ski Erg.

Scaling Options:

Run -> 28/20 Cal Echo Bike (ELITE: Wear Vest, for run only)

Cool Down:

Heel cord mash on barbell – 2 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Box Step ups

10 Plank Shoulder taps

6 Box jumps (ez-pace)

10 KB deadlifts

8 Box jumps (WOD pace)

10 Bow to bends

6 Russian KB Swings

10 Iron Crosses

8 Back roll to V-Sit

3 Wall Walks

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts this cycle.  With the rep count dropping to 3 per set, aim to go heavier per set than the 3X5 week!

WOD:

Tabata Triplet

8 Rounds of :20 work, :10 Rest for:

Box Jumps (24”/20”)

Russian KB Swings (55/35)

Handstand Push Ups

*Do all 8 rounds of one movement before moving on to the next

Score = lowest round of each movement

Video courtesy of Train FTW.

20 seconds doesn’t sound like a lot of time, but trust me, if you keep a good pace, by round 3 it will feel like an eternity!  Keep a consistent pace in the movement during the 20-second bursts.  Fight the urge to take the foot off the gas for one round when it gets tough.  Again, your score is the slowest round in each movement.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Videos courtesy of The Active Life, and Train FTW, respectively.

Warmup:

3 Rounds:

:30 Jump Rope

5 Inchworm push ups

10 Spider-Man Lunge

10 Calf pedals in down dog

Then…

Barbell warmup: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press

WOD:

25 Min AMRAP:

60 Double Unders

30 Walking Lunges

15 Push Press (95/65)

Goal = 5+ Rounds

Video courtesy of CrossFit HQ.

When it comes to the dubs, today, “Smooth is Fast”.  Keeping a steady rhythm will get you through these better than trying to sprint through the set.  Will also allow you to hit the lunges without the legs locking up.  Speaking of lunges, biggest thing to remember is to NOT let the knee slam in the ground.  Have it just “kiss” the ground. Lastly, squeeze the butt when extending on the Push Press so you don’t accidentally turn them into Push Jerks.

Scaling Options:

Dubs -> 120 Single Unders (ELITE:100 Dubs per round)

Walking Lunge -> Air Squat + 2 Steps (ELITE:25/15# plate carry in lunge)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Couch Stretch – 1 Min per side

Downward Dog – 1 Min