Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’ – See video below, courtesy of Runify

Spider-Man Lunge 30’

Inchworm 30’

5 Cobra to hip snap

10 Box Step overs

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

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

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk

2@60%

2@65%

1@70%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Keeping with some good basics for our Clean & Jerk Complex this cycle.  Each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk.  The hang will hang force you to get the hips fully involved on moving that bar up high enough for you to drop under.

WOD:

For Time:

400M Run

21 Toe2Bar

21 Burpee Box Jump Overs (24”/20”)

400M Run

15 Toe2Bar

15 Burpee Box Jump Overs

400M Run

9 Toe2Bar

9 Burpee Box Jump Overs

Video courtesy of CrossFit HQ.

Today will get you pretty lit up by the end.  Keep a steady run pace and then attack the reps on the T2B and Burpee Box Jump Overs.

Scaling Options:

Run -> 500M row

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> kipping knee raise -> strict Knee raise -> laying Toe2rig -> V-Ups

Box height -> 20/14 -> as needed

Cool Down:

Pigeon Pose on Box – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M Jog w/Med ball

10 Med Ball Front Squats

10 Med Ball Push Press

5 Wall Ball Shots

10 Scorpions

10 Iron Cross

10 Twisting Push Ups

10 Kneeling Lat Stretch

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

WOD:

24 Min AMRAP:

5 Dual DB Bench Press (50/35)

10 Dual DB Bent Over Row (2-sec pause at top) (50/35)

20 Wall Balls (20/14)

Video courtesy of Functional Bodybuilding.

Little bit of a full-body pump session for the day.  Keep the DB Bench reps smooth and then keep the core good and braced for the DB Rows.  Make sure you squeeze as you hold that 2-second pause at the top of each rep (when the DBs are closest to the body).

Scaling Options:

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

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch –1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

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

Barbell warmup –  With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5 Per side

Increase weight ea set

Video courtesy of Training Think Tank.

Our Squat variation this cycle is a going to give us some good unilateral practice and hit some areas of the leg we don’t normally get to hit.  Make sure your foot is firmly laces on the plate (or plates) before dropping into the Split Squat.  Don’t let your torso bend forward excessively in this movement.

WOD:

For Time:

35/25 Cal Echo Bike

100M Run

25/18 Cal Echo Bike

100M Run

20/15 Cal Echo Bike

100M Run

15/10 Cal Echo Bike

100M Run

10/7 Cal Echo Bike

100m Run

Time Cap: 18 Min

Best advice I can give; keep your cadence number on the Echo Bike no lower than 60, and attack the 100M sprints.  Other than that, buckle in and know this one is gonna get fun real fast!

Scaling Options:

Run -> 125M Row

Cool Down:

Couch Stretch – 2 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

2X:

10 KB Deadlifts

10 Bow2Bend

10 Iron Cross

8 V-Ups

5 KB Sumo Deadlifts

Then…

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

S/S/S:

Every 2 Min for 10 Min:

-5 Deadlifts (Start at 50% of 1RM – add weight ea round)

-10 Hollow Rocks

Rest 5 Min prior to WOD

Video courtesy of CrossFit HQ.

The first part of today is meant to fire up the mid-line and posterior chain prior to today’s WOD.  Weight jumps are up to the athlete.  Feeling strong?  Make a little bigger jump each round.  Back not feeling it? Make small jumps or stay at the same for all 5 rounds.

WOD:

15 Min AMRAP:

2-4-6-8, etc..

Toe2Bar

KB Sumo Deadlift High Pull (75/55)

Video courtesy of Train FTW.

Grip, shoulders, abs, and low back.  All of those will be pretty toasty by the end of this WOD.  That said, make an effort to keep a steady pace going from rep to rep.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

Bear Crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Inchworm to Hollow 30’

10 Scorpion Stretch

5 Cobra to hip snap

10 Push up to Down Dog

S/S/S:

Standing Dual Dumbbell Strict Press

5X5

Increase weight ea set

Video courtesy of 3v.

Changing things up with our Strict Press by using Dumbbells this cycle.  I’m a big supporter of DB lifting as it allows you to see which side is stronger and allows you to work the weaker side to help it catch up.  With these standing DB press, set your legs and core like you would a barbell Strict Press.  Keep the palms facing in throughout the lift.  This will allow a more stable position for your elbows and will move through the shoulder’s natural path.

WOD:

27-21-15-9*:

Burpee Over DB

Single Arm DB OH Reverse Lunge (per arm) (50/35)

*5 Shuttle Runs after each round of OH lunge

1 Shuttle Run equals 25′ down/25′ back

Time Cap: 20 Min

Video courtesy of OPEX Fitness.

Not gonna lie, the lungs should be pretty taxed by the end of this one.  Use the same standards on the burpee over DB as we used in this year’s Open.  For the DB OH rev lunge, aim to get all reps on one side done unbroken.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

2X:

1:00 Jump Rope

20 Calf pedal in down dog

5 Side lunges per side

10 Alt Toe touch in down dog

200M jog

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 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

WOD:

5 Rounds:

400M Run

7 Clean & Jerks (135/95)

50 Double Unders

Time Cap – 30 Min

Video courtesy of CrossFit Mayhem.

The make-or-break piece for this WOD is going to be how efficiently you can cycle the Clean & Jerks.  We know for the run and Dubs, steady rhythm will be key.  But, can you keep good form and cycle the barbell work?

Scaling Options:

Run -> 500M Row

Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)

Dubs -> 100 Single unders (ELITE: 100 Dubs)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Single Leg Forward Fold – 1 min per side

Warmup:

Jog 30’ and back x 4

Twisting lunge 30’

Walking kicks 30’

Side lunge 30’ and back

Inchworm 30’

10 PVC pass thrus

10 PVC around the world

10 PVC OHS

10 PVC Drop Snatches – see video below, courtesy of Catalyst Athletics.

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

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

2@60%

2@65%

1@70%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Our Snatch Complex this cycle will focus on quick drops to the receive position for snatch and stability in that catch position.  On the first Snatch, get tall with the pull and then a split second later get under the bar FAST!  Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up.  Just like in the first snatch, get under that bar FAST!  Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more Overhead Squat.

WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Pull Ups

The second 8 intervals are Push Ups

The third 8 intervals are Sit Ups

The last 8 intervals are Air Squats

There is no rest between exercises

Score = Total Reps

Compare to 20200914

A classic CrossFit bodyweight WOD.  The good news: You only work for 20 seconds at a time!  The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so.  Otherwise, the later rounds will be very low reps.  Your goal should be to hit the same number of reps each round for a given movement.  So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round.  Also, keep a running total in your head as the WOD goes on.  That way, you’ll know your score at the end.

Scaling Options:

Pull Ups -> Strict Banded Pull Ups->  Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push Ups -> Off a bench (ELITE: HSPUs)

Sit Ups -> Feet anchored (ELITE: GHD)

Air Squats -> To depth

Cool Down:

Scorpion Hold – 1 Min per side (feel it in the pec)

Barbell Shoulder Stretch – 2 Min

Video courtesy of The Ready State

Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Power Clean from mid-shin

WOD:

9 Sets for Load:

Power Clean

5-5-3-3-3-1-1-1-1

Aim to set new 1RM

Video courtesy of TOROKHTIY.

We finish off transition week with a little fun time getting heavy on some Power Cleans.  Use the sets of 5 and 3 to prime up to the heavy singles.  Rest as needed between the sets so you ae as fresh as possible for each attempt.

Scaling Options:

Power Clean (if low back is injured) -> Hang Power Clean

Cool Down:

Child’s Pose – 2 Min

Banded Hamstring Stretch – 1 Min per side

Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

10 Kneeling Lat Stretch

Then…

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

S/S/S:

10 Minutes to establish 1RM weighted pull up

Compare to 20240313

Video courtesy of Paradiso CrossFit.

Always look to get stronger in the strict versions of movements.  That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced.  Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up.  If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.

WOD:

For Time:

9 Pull Ups

12/9 Cal Echo Bike

15 Pull Ups

15/11 Echo Bike

21 Pull Ups

21/15 Cal Echo Bike

21 Pull Ups

15/11 Cal Echo Bike

15 Pull Ups

12/9 Echo Bike

9 Pull Ups

Time Cap: 18

Video courtesy of CrossFit HQ.

“Smooth is Fast”.  Don’t forget this little bit of knowledge when it comes to Pull ups and the Echo Bike.  Instinctively, your body will try to sprint the early pieces when the reps/cals are lower.  Fight the urge and maintain a speed on both that you can do in the bigger sets.

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)

Cool Down:

Banded Quad Stretch – 1 Min per side

Video courtesy of Rockstar Health & Performance

Cross Body Lat Stretch – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

1:00 Row (EZ pace)

10 Hollow Rocks

10 Alt Lunges

1:00 Row (med)

10 Push-Up to Down Dog

10 Side Lunges

10 Back Roll to V-Sit

1:00 Row (Hard pace)

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

WOD:

For Time:

1000M Row

20 Dual DB Front Rack Lunge (50/35)

16 V-Ups

750M Row

16 Dual DB Front Rack Lunge

12 V-Ups

500M Row

10 Dual DB Front Rack Lunge

10 V-Ups

250M Row

Time Cap – 20 Min

Video courtesy of CrossFit HQ.

Today’s WOD is meant to be that grind, meaning; grit the teeth, put the head down and do the work. For the Dual DB Front Rack Lunge, it is total, not per leg.

Scaling Options:

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

V-Ups -> Leg’s bent V-up -> Ab mat Sit Ups

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 Min