2X:
:30 Jump Rope
10 Huggers
10 Over and Backs
:30 Row
10 Squat 2 Stand
10 Samson Stretch
:30 Row
Time cap per round – 4 Min
Score = Slowest Round
Video courtesy of Train FTW.
If you do the quick match, aim to finish each piece in a minute or so and you’ll make it under each round’s cap.
Scaling Options:
Dubs -> -> 50 Double Unders per round -> 150 Single Unders (ELITE: 150 Dubs per round)
200M jog
Spider-Man lunge 30’
Heel2Toe 30’
Side lunge 30’ and back
Inchworm 30’
10 Thoracic High Fives
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Push Jerk this cycle. With the goal of heavier sets than the 5X5 week, really use that leg drive you move the weight prior to dropping and punching.
Video courtesy of WOD Prep.
Before you know it, it’ll be Memorial Day weekend, and with that weekend, we WILL do “Murph”. So, look for some days with a “Murph” prep focus. What better way than to hit a CrossFit Benchmark that has the gymnastics movements in Murph. If this is your first time doing Cindy, steady movement is your friend.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> off bench or box
Air Squats -> to depth
ELITE: Do WOD with Vest
:20 Row – arms only
:20 Row – Legs and hips
:20 Row – full body
10 Med Ball Squats
10 MB push Press
5 MB Thrusters
5 Wall Ball Shots
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Strict Knee Raise
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Video courtesy of WOD Prep.
The goal for the 1000M row should be sub-4 Min. But make your strokes as efficiently as possible.
Time Cap – 18 Min
Video courtesy of CrossFit HQ.
Aim to take out big chunks on the Wall Balls to get through the bigger sets.
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups
1:00 Ski Erg
10 Plank Shoulder Taps
10 Empty Bar Good Mornings
5 Inchworm push ups
5 Bow to Bends
1:00 Ski Erg
10 empty bar RDLs
2 Wall Walks
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts
Increase weight ea set
Video courtesy of Rogue Fitness.
Second time hitting our Banded Deadlift this cycle. With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week.
Video courtesy of WOD Prep.
Believe it or not, 15 Min will not last long, so if you want to get high in the numbers on this one, move with a purpose. The make or break will likely be the Wall Walks.
Scaling Options:
Wall Walks -> Scaled Wall Walks -> 8 Plank Shoulder taps per wall walk
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
200M jog
5 Inchworm Push Ups
10 Spider-Man Lunge w/twist
10 Hollow Rocks
5 Cobra to Down Dog
10 Thread the Needle
10 Kneeling Lat Stretch
5 Cobra to Hip Snap
10 Cossack Squats
Video courtesy of Mayhem Athlete.
Today will be a grind. There is no short cut or way to speed through this one. Just strap in and keep going.
Scaling Options:
Run -> 1000M Row
Lunges -> walking Air Squats
3X:
10 Box Step Ups
10 PVC Pass Throughs
5 DB deadlifts per side
5 DB Push Press per side
6 Alt DB Snatch
4 Box Step Overs
-then-
Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin
%s Based on 19Mar 1RM
Video courtesy of CrossFit Diablo.
Second week hitting our Snatch Complex of 1 Snatch Pull, one Power Snatch, and one Low Hang Squat Snatch. Like we mentioned last time the Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.
Videos courtesy of Mayhem Athlete and CrossFit St. Landry, respectively.
This one can sneak up on you quick. Make the Push Press quick and effective. You can break those Push Press up between your arms any way you want. Would probably be quicker to do all 10 on one side so you can get back to the WOD, but up to you.
Scaling Options:
Box height -> 16 -> as needed (ELITE: 24”)
DB weight -> 25/15 -> as needed (ELITE: 50/35)
:30 Echo Bike
10 Kickers
10 Air Squats
:30 Row
5 Inchworm Push Ups
10 Cossack Squats
:30 Ski Erg
10 Huggers
10 Cobra to Down Dog
10 Scorpion Stretch
-3 Min rest, then-
-3 Min rest, then-
Pic courtesy of Make A Meme.
Cardio, cardio, and more cardio to finish off the week! Not saying to sprint the first set of 5, but move with a purpose so you can move back and forth from machine to machine at a pretty good pace.
Scaling Options:
If one piece of equipment is not avail able, sub either run (start at 100M, increase by 100M every round) or double unders (start at 50, increase by 50 every round, if doing single unders, start with 100, add 100 ea round)
10 PVC Pass throughs
10 PVC around the worlds
10 Huggers
10 Over& Backs
10 Torso twists
10 Spider-Man Lunge
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
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
Increase weight ea set
Video courtesy of Catalyst Athletics.
For our Squat variation this cycle, we will focus on the Overhead Squat. The more comfortable you are in the OHS, the more comfortable will get you in the Snatch. Use the lack of speed in these reps to keep the core solid and really engage the shoulders and upper back so you stay stable throughout the lift.
Time Cap – 18 Min
Video courtesy of Train FTW.
No secret to this WOD. It’s just a good ol’ fashioned grind.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 155/105)
Bar facing burpees -> burpee to bar step over
Toe2Bar -> Alt single-leg T2B -> Kipping Knee Raise -. Strict Knee Raise -> V-Ups
Video courtesy of Barbell Shrugged
2X:
1:00 Jump Rope
10 Huggers
10 Over and Backs
8 Box step ups
20 Calf Pedals in Down Dog
10 KB deadlifts
5 Russian Swings
Video courtesy of Train FTW.
At “3,2,1..Go!” hit 20 American KB Swings, then 8 box jumps, then 19 KB Swings, the 30 Dubs, then 18 KBS, then 8 box jumps, then 17 KBS, then 30 dubs, etc.… With this descending ladder, start with a conservative pace in the KB Swings. This will allow you to stay at a good rate through either the box jumps or double unders. As the reps on the KB Swings go down, then pick up the pace, but not too much. Realize in this one, you are hitting 10 sets of box jumps and 10 sets of dubs.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)
1:00 Echo Bike
4 Shuttle Runs (25’ out and back)
Side lunge 30’ and back
Crab walks 30’
Stiff-leg bear crawl 30’
1:00 Echo Bike
Barbell warmup -With an empty barbell and hands in clean grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk.
**Prior to WOD, with an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, Power Snatch from mid-shin
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Our Clean Complex this cycle will consist of 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean. The Clean Pull will get us used to using leg drive to move the weight. The Power Clean will get you used to pulling the bar high and beginning to pull yourself under. The Hang Squat Clean will put those pieces together while also getting you used to keeping tension in the low hang (right below the knee).
Time Cap – 15 Min
Video courtesy of Mayhem Athlete.
Nice little “up and down the mountain” chipper for today. Would suggest fast singles on the Power Snatch today over going all touch and go. Maybe save that for the last 10, but for the first and middle 10, conserve some energy to get through the cardio pieces.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Joint Strike CrossFit 