S/S/S:

Floor Press

3X5

Increase weight ea set

WOD:

Tabata (8 Rounds :20 work, :10 rest)

On…

Rower (for Cals)

Ski Erg (for Cals)

Assault Bike (for Cals)

Score = total Cals

If there are more athletes than ski ergs, break into groups and start on different machines.  There is no break (other than the 10 seconds between work sets) between the 8^th set of one movement and the 1^st set of the next movement

Scaling Options:

N/A

Cool Down:

Pigeon pose x 2 min per side

Banded lat stretch x 1 min per side

WOD:

For Time:

25 Toe2Bar

20 Deadlifts (225/145)

15 Burpee Over Bar

10 Power Clean & Jerks (135/95)

15 Burpee Over Bar

20 Deadlifts (225/145)

25 Toe2Bar

Each athlete only gets one bar.  Must make the weight changes during the WOD

Scaling Options:

T2B->Hanging Knee Raise

Bar weight -> as needed

Cool Down:

Hang from pull up bar x 2 min

20 downward dog to cobra (slow)

S/S/S:

Back Squat

 3X5

Increase weight ea set

Lower sets this week means go heavier per set.

WOD:

16 Min AMRAP:

200M Run

15 Ground To OH (95/65)

7 Handstand Push Ups

Scaling Options:

Run -> 250M Row

Bar weight -> as needed

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push Ups.  Quick key, look at the box the whole time, and NOT down at the ground.

Cool Down:

Banded bully stretch x 1 min per side

Couch stretch x 2 min per side

WOD:

In 4 Min, Complete:

100 DUs

AMRAP Power Snatch (115/85)

rest 4 min

In 4 Min, Complete:

50 DUs

AMRAP Power Snatch (135/95)

rest 4 min

In 4 Min, Complete:

25 DUs

AMRAP Power Snatch (155/105)

Scaling Options:

DUs -> 2X Sus

Bar weight -> as needed, but make three jumps through WOD

Cool Down:

Calf stretch on rig – 1 min per side

Banded OH stretch x 1 min per side

S/S/S:

Clean + High Hang Clean + Split Jerk

1X65%

1X70%

1X75%

% based on 20 Apr 1RM

Video courtesy of California Strength.  Some good words of wisdom on the High Hang Clean.  Getting good at this will guarantee an excellent hip extension in your clean.

WOD:

3 Rounds:

20 Pull Ups

15 Ring Dips

10 Box jumps (30/24)

5 Bar Muscle Ups

Scaling Options:

Pull Ups -> Buddha Pull Ups

Ring Dips -> Stationary Dips -> Box/bench Dips

BJ ->26/22 -> 24/20

Bar MUs -> Jumping Bar MUs -> Burpee to kipping pull ups -> burpee to jumping pull up

Cool Down:

Doorway stretch x 1 min per side

Tricep mash x 30 sec per side

WOD:

24 Min EMOM:

Min 1 – 10 KB Snatches (5 L, 5 R) (53/35)

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 2 Turkish Get Ups (1 Left, 1 Right) (53/35)

Min 4 – 25 KB Swings (53/35)

Any time left over per minute = rest

Video courtesy of CrossFit HQ.  Quick demo of the Turkish Get Up

Scaling Options:

KB Weight -> As needed

Cool Down:

Couch Stretch – 2 min per side

Banded bully stretch x 2 min per side

S/S/S:

Snatch + High Hang Snatch + OHS

1X60%

1X65%

1X70%

%’s based on 20 Apr 1RM

This will be our complex for Snatch this cycle.  One rep = Squat Snatch + High Hang Squat Snatch + OHS.  Goal is to hold onto bar through rep.

WOD:

3 Rounds For Time:

200M run

3 Rope Climbs

400M run

10 Toe to Rope

Video courtesy of Ben Bergeron.  Quick demo of Toe2Rope.  Think of it like a Toe2Bar, just here you make contact with the rope above your hands.

Scaling Options:

Run -> Row 250 and 500, respectively

Rope Climbs -> 2 Rope Walks per rep

Toe2 Rope -> Hanging Knee raise on rope

Cool Down:

Cobra to downward dog x 20

Roll out forearms

WOD:

1500M row cash in

3 Rounds For Time:

10 Power Cleans (165/115)

10 Pull ups

20 Russian KBS (70/53)

1500M row cash out

Scaling Options:

Bar weight -> As needed

Pull Ups -> Buddha Pull Ups

(Video courtesy of notkrisroe)

KB weight -> as needed

Cool Down:

Banded lat stretch x 2 min per side

Hang from pull ups bar – 2 min

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X5

Increase weight ea set

Video courtesy of Untamed Strength.  This is the style of deadlift we will do this cycle.  Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

WOD:

Teams of two – 12 AMRAP:

15 Team Tire Flips

10 Tire Jumps

15 Team Tire Flips

20 Synchro Air Squats

Scaling Options:

Tire Jumps -> Tire Step Ups

Cool Down:

10 Back Roll to V-Sits

Roll out back – 30 passes

Quick Update, registration is now closed for The Desert Warrior Series.  All divisions are FULL!  Should be a good time

WOD:

For Time:

80 Doubleunders

40 Cal Row

20 Cal Assault Bike

10 Cal Ski Erg

20 Cal Assault Bike

40 Cal Row

80 Double Unders

Scaling Options:

DUs –> attempts through 100 Rope Contacts

Cool Down:

Calf stretch on rig – 2X30 sec per side

Pigeon Pose 2 min per side