Warmup:

1:00 Row

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

10 PVC Pass throughs

10 Scorpions

10 Twisting Push Ups

05 PVC Overhead Squats

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, If doing Muscle Ups hit 1-2 muscle ups

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/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 19Mar 1RM

Video courtesy of Diablo CrossFit.

Fourth time hitting our Snatch complex for this cycle. %s go up from last time, but reps stay the same. Do everything in your power to keep the bar as close as possible from the first pull from the ground.

WOD:

“Amanda”

9-7-5:

Ring Muscle Ups

Squat Snatch (135/95)

Time Cap – 15 Min

Video courtesy of Tyler Jae Hamilton.

“Amanda” is now a classic CrossFit “Girl” workout, but it wasn’t one of the originals (from 2003). This workout was added to the list of “Girls” when Director of the CrossFit Games, Dave Castro dedicated it to its namesake, Amanda Miller, as the first workout of the 2010 Games. If you watch those Games athletes that night in 2010 to how athletes complete this WOD now, you can see the growth of our community’s ability to adapt and improve upon.

Scaling Options:

Ring Muscle Ups -> Bar Muscle Ups -> Jumping Muscle Ups -> Burpee to kipping pull up -> Burpee to jumping pull up (bar lower than top reach)

(Videos courtesy of OPEX Athletics and Movement Link, respectively.)

Bar weight -> 115/80 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

1:00 Row

10 Samson Stretch

10 Iron Cross

10 Scorpion Stretch

10 Kickers per side

10 Kneeling Lat Stretch

10 Air Squats

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

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

WOD:

10 Rounds:

6 Pull Ups

12 Push Ups

18 Air Squats

Goal – Go unbroken on each movement, keep rest to transition between movements

Video courtesy of Mayhem Athlete.

Little bit of “Murph” prep to finish off the week.  Make today about staying as consistent as possible in each movement, and get through each piece unbroken. That means, I should aim to do all my pull ups unbroken, take a second or two and shake out the arms prior to doing the push-ups, then hit those unbroken. Then, as I am standing up, take a breath or two before zeroing in on doing the set of squats unbroken.  Once I have done that, I want just enough rest so I can repeat that performance in the next round.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off bench or bar

Air Squats -> to depth

(ELITE: wear vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Tabata rollout, full body

Warmup:

:30 Jump Rope

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 KB deadlifts

5 Russian Swings

10 Spider-Man Lunge w/twist

:30 Jump Rope

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

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Overhead Squats this cycle.  Working sets go back to 5, but reps drop to 3 per set.  Aim to go heavier this week than you did the 3X5 week.

WOD:

AMRAP 15:

30 Double Unders

15 Russian KB Swings (70/55)

30 Double Unders

15 Deadlifts (185/130)

Video courtesy of CrossFit HQ.

Today is going to test that posterior chain! If done correctly, the dubs will get the hamstrings fired up. That said, make sure to shake out the legs prior to picking up either the KB or the bar.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 55/35 -> as needed

Bar weight -> 165/115 -> as needed (ELITE:225/155)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged.

Warmup:

200M jog

10 Hollow Rocks

10 Air Squats

10 Squat2Stands

10 alternating V-ups

10 Bow2Bends

200M jog

10 light DB alt Snatch

WOD:

Every 10 Min for 40 Min:

600M Run

16 Alt DB Snatch (50/35)

16 Toe2Bar

16* DB Hang Power Clean (50/35)

*On the Hang Power Cleans, do 8 on one arm before switching to the other arm

Time cap per round – 8:00

Videos courtesy of OPEX Fitness.

Today will be a grind, but will give you just the right amount of rest to do this one round after round.  With the 600M, try to finish 3-3:30ish if possible.  The Snatches, Toe2Bar, and Hang Power Cleans should not exceed about a minute per movement. That said, steady flow on the snatches, manageable chunks of the toe2bar, and steady flow on the hang power cleans.

Scaling Options:

Run -> 45/32 Cal Echo Bike

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

Cool Down:

Cobra Pose – 2 Min

Barbell Forearm Mash – 1 Min per side

Warmup:

Bear crawl 30’ and back

Stiff Leg Bear crawl 30’

Reverse Bear crawl 30’

10 Plate Ground to Overhead

10 Plate Air Squat

10 Thread the Needle

5 Cobra to Hip Snap

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk

Video courtesy of Functional Bodybuilding

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

Finish each set with 1 Push or Split Jerk

%s Based on 19Mar 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) this cycle.  The %s stay the same, but the reps go up, so you’ll have a little extra time per set today.

WOD:

10 Rounds for Time:

7 Burpees

100M Run

Time Cap: 17 Min

Video courtesy of CrossFit HQ.

Key to today is efficient movement in the burpees.  The above video is well worth listening to for some good tips on body position so those burpees don’t wear you out.

Scaling Options:

Run -> 125M row

Cool Down:

Scorpion Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

8 Box Step Ups

10 Push up to Down Dog

10 Spider-Man Lunge w/twist

8 Reverse Lunges

10 Iron Cross

8 Box Step Ups w/light KB

5 KB push press per side

WOD:

3 Sets For Max Reps:

2:00 Single KB Box Step Ups (35/25) (Box 24”/20”)

-Rest :30-

2:00 Dual KB Push Press (35/25)

-Rest :30-

2:00 Dual KB In-Place Front Rack Lunge (35/25)

-Rest :30-

Videos courtesy of Martin Dan Jorgensen and WOD Star, respectively.

Reps, reps, and more reps.  That is the name of the game today, accumulate as many resp as possible in 2 minutes in every movement.  You get to hit each movement 3 separate times, so don’t blow all your energy in round one.  Aim to stay at a consistent pace in each movement and maintain that every time you come back to that movement.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

2:00 Row

-then-

8Min AMRAP:

5 empty bar RDLS

5 empty bar muscle cleans

10 Cobra to Down Dog

5 Cobra to Hip Snap

10 Dead Bugs

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

WOD:

“Bruiser”

37 min AMRAP:

4 Deadlift (185/135)

27 Power Cleans (95/75)

11 Cal Row

1 Burpee

Pic courtesy of Luke.af.mil.

Today’s WOD is a tribute/Hero WOD in honor of Lt Col Frank “Bruiser” Bryant.  Click on the link for more info on Bruiser. As with any Hero WOD, you want to push a little harder to honor those no longer here.  That said, try to keep rest as the transition time between one movement and the next. Significance of the number: 4-27-2011, Bruiser’s KIA date. 1 – for his one son, 37- his age.  For more info on Bruiser, click here.

Scaling Options:

DL Bar weight -> 155/105 -> as needed

PC Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded hamstring stretch – 1 Min per side

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

1:00 Ski Erg

10 Thoracic High Fives

10 Over & Backs

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

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Push Jerk this cycle.  With the weight getting heavier, would be a good idea to pull yourself down into the initial dip rather than just dropping into it.

WOD:

For Time:

800M Run

10/7 Cal Ski Erg

600M Run

15/10 Cal Ski Erg

400M Run

20/15 Cal Ski Erg

Video courtesy of Technique WOD.

Time to get outdoors!  Make your run strides as efficient as you can so you can save some energy for the Ski erg.

Scaling Options:

Run -> 12/9 Cal Echo Bike per 200M of running

Cool Down:

Leg Bleeds – 2 Min

Posterior Shoulder Smash – 1 min per side

Video courtesy of Mayhem Athlete

Warmup:

:30 jump Rope

10 Iron Cross

5 Back Roll to V-Sit

:30 Jump Rope

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Jump Rope

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, Press, push press, push jerk. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.Third time hitting our Banded Deadlift this cycle.  With the reps dropping to 3 per set, aim to go heavier per set than you did on the 3X5 week.

WOD:

For Time:

50-40-30-20-10 – Double Unders*

*After each round of dubs, complete…

5 Clean & Jerks (135/95)

5 Burpee Over Bar

Video courtesy of Mayhem Athlete.

Be careful not to get the heart rate up too high in the dubs and the Clean & Jerk and burpee over bar will ramp that heart rate even higher.  Rather, find a good, steady rhythm in the dubs so you are at a more relaxed heart rate prior to picking up the barbell.

Scaling Options:

Dubs -> 2X Single Unders

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Cool Down:

30 Calf Pedals in Down Dog

Banded Bully Stretch – 1 Min per side

Warmup:

:30 Echo Bike

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

:30 Row

5 KB deadlifts

5 Russian Swings

10 Kneeling Lat Stretch

:30 Ski Erg

10 Iron Crosses

WOD:

25 Min AMRAP:

20/16 Cals Cardio machine (rotate through bike/row/ski erg)

18 American KB Swings (55/35)

16 Goblet Squats (55/35)

Videos courtesy of CrossFit HQ and Rec Gym Kirrawee.Today, we work on being comfortable on any cardio piece that gets used, then keeping a steady pace on the KB movements

Scaling Options:

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

Cool Down:

Iron Cross Stretch – 1 Min per side

10 Back Roll to V-Sit (slow and controlled)