S/S/S:

Prep for WOD

WOD:

3 Rounds For Time:

21 Wall Balls

18 Pullups

15 Russian Kettlebell swings 70/53

12 Handstand Push Ups

Scaling Options:

-WB – 14/12

-Banded Pullups

-KB…53/35

-HSPU…Piked position on box

X-tra:

Turkish Getup

Develop technique with light to moderate weight

video courtesy of CrossFit HQ

S/S/S:

Back Squat w/ 3 sec pause at bottom

5X5

Increase weight ea set

Compare to 28 Mar

Today is the retest of our latest 5X5.  Remember, stay tight in the hole for these pauses.  Goal is higher weight than what was used on 28Mar

WOD:

4X4 Min Rounds of…*

8 Burpees

10 Air Squats

12 Hand Release Push-ups

Max Double Unders

Score is total DU completed in all 4 rds.

*So, in the first four minute, get through the burpees, air squats and hand rel push ups.  Rest of the 4 minutes, go maw reps DUs.  At the 4 min mark, do another round of the burpees, air squats, and hand rel push ups, then back to DUs until the 8 min mark.  Keep this cycle going until the 16 min mark.  Then count up all DUs.  That’s your score.

Scaling Options:

Hand rel push ups – regular chest to deck push ups

DUs – no scale.  If you don’t have DUs yet, each round you will be attempting them.  I bet you get your first one!

X-tra:

5 x 3 Bulgarian Split Squats with bar in Front Rack.

video courtesy of CrossFit SOAR

S/S/S:

Close Grip Bench Press

10,9,8,7,6

Increase weight ea set

WOD:

15 min AMRAP:

10 Wall Balls 20/14

10 Med Ball Pushups*

*Video courtesy of MRT Bootcamps.  Demo of the Med Ball Push Up

Scaling Options:

Wall Ball – 14/12

MB Push Up – 30 sec MB hold at top of push up

X-tra:

Pendlay Row 3 x 5

 (Increase weight each round if possible.)

S/S/S:

Hang Snatch + Full Snatch

5×1 + 4 OHS

Increase weight ea set

WOD:

2 RNDS:

15 Hang Power Snatch 75/55

15 OHS 75/55

2 min rest…..

2 RNDS

15 C2B Pullups

15 Burpee Box Jump Overs 30/24

Scaling Options:

Hang PS – 65/45, same for OHS

C2B – Chin above

Burpee over box 26/22

X-tra:

 Banded OH stretch x 2 min per side

Heel cord mash x 2 min per

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

High rep week on our strength movements, so plan accordingly.  Keep form perfect, but choose a weight that takes everything you have to maintain that from throughout.

WOD:

Prep work:

Hand stand Walk Technique

Then….

8 x Max Distance Hand Stand Walk

Scaling Options:

8X max reps shoulder touch in HS.  If not there, 8 X Wall Walk to as high as possible + 30 sec hold at top

X-tra:

Weighted pull ups 3 x 5

WOD:

“Chelsea”

EMOM for 30 Min:

5 Pull Ups

10 Push Ups

15 Air Squats

Good benchmark to try out as we are about a month out from “Murph”

Scaling Options:

Pull ups – ring rows

Push Ups – off a bench

AS – to where mobility will let you

X-tra:

Snatch Grip RDL 3 x 5

Lat Stretch 2 min per

Couch stretch 2 min per

S/S/S:

Hang Clean + Full Clean

5×1 + 4 Split Jerk

Increase weight ea set

Each set, perform one hang clean,  stand all the way up, keep hold of the bar and return it to the ground for a touch and go right into a clean from the ground.  Once you stand up all the way, perform 4 Split  Jerks.  You can alternate feet each split jerk if you’d like.

WOD:

For Time:

150 Double Unders

20 Alternating Pistols

150 Double Unders

Scaling Options:

DU – 2:1 SU + 10 min DU practice after WOD

Pistols – banded pistols

X-tra:

Roll calves –  2 min per

S/S/S:

Back Squat w/ 3 sec pause at bottom

1-1-1-1-1

Increase weight ea set

So, no 10-9-8-7-6 for pause movements.  You’d be there all day, and likely pass out.  So, there are heavy singles. But do not sacrifice form for weight.

WOD:

5 Rounds For Time:

200M Run

10 OHS (95/65)

50 Double Unders

Scaling Options:

Run – 250M row

OHS (75/55, 65/45)

DU – 2:1 SU w/10 min practice after WOD (mandatory)

X-tra:

10 min HS Walk practice

Heel cord mash x 3 min per

Come watch CS defend the Squadron Fitness challenge at the track

S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)*

Video courtesy of CrossFit HQ.

*For weighted pullups, you can either use a vest, a weight belt with a chain, or a thick resistance band to keep the weight between your legs.  Or, grab a kettlebell or dumbbell and hold it with you foot.

If you haven’t done regular “Fran” RX’d yet, go for that today.  No need to push to a heavier load if you haven’t conquered the RX movements first.

Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

X-tra:

Roll out forearms

Roll out legs

S/S/S:

Hang Snatch + Full Snatch

5×1 + 3 OHS

Increase weight ea set

Per set, pick up bar and stand with hips fully open.  Dip, then drive up into a hi hang squat snatch, stand all the way up, under control, bring bar back to the ground and perform a full squat snatch.  Once fully locked out at the top, perform 3 Overhead Squats

WOD:

20 Min AMRAP:

30 OH plate lunges (45/25)

15 Power Cleans (155/110)

10 Toe 2 Bar

5 Handstand Push Ups

Would suggest starting your lunges right by your bar, lunge out 15 steps, lunge back to the start for 15 reps.

Scaling Options:

OH plate – 25/10

PC – 135/95, 115/85, 95/65

T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig

HSPU – One pad under head.  If no-go – Wall Walks

X-tra:

10 x 100m sprints (rest while walking back to start)

Couch stretch x 2 min per