20240606

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

20240605

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

20240604

Warmup:

10 front/back line hops

10 side-to-side line hops

10 Scorpion Stretch

5 Cobra to Down Dog

5 Cobra to hip snap

10 DB deadlifts

5 DB push press

3 Wall Walks

S/S/S:

EMOM 12:

Min 1 – :30 L-Tuck Hang

Min 2 – :30 Handstand Hold

Min 3 – :30 Hollow Hold

Min 4 – :30 Plank Hold

Video courtesy of Functional Bodybuilding.

Little core stability practice to work prior to the WOD. Feel like really pushing things? Increase the holds to :45 each.

WOD:

3 Rounds:

15 – Dual KB Deadlifts (70/55)

21-15-9 – Handstand Push Ups

15 – Devils’ Press (50/35)

21-15-9 – Burpee over DBs

Time cap – 15 Min

Videos courtesy of Marcus Filly and Sarah Rippel, respectively.

At it’s core, today’s WOD is a push/pull going from a pull-centric to a push-centric move each time. The way the reps go, at 3,2,1…Go!..perform 15 Dual KB Deadlifts, then 21 HSPUs, then 15 Devil’s Press, then 21 Burpee over DBs, then 15 Dual KB Deadlifts, then 15 HSPUs, then 15 Devil’s Press, then 15 Burpee over DBs, then 15 Dual KB Deadlifts, then 9 HSPUs, then 15 Devil’s Press, then 9 Burpee over DBs. If you do the math, the total reps per movement are the same for each movement. We just spice it up with two movements starting with higher volume and finishing with less volume, and the other two movements staying consistent throughout. On the KB deads, look to keep your legs pretty close to being together to allow better balance.

Scaling Options:

KB weight -> 55/35 -> as needed

HSPUs -> Pike Push ups off box -> Pike Push up off floor -> high kneel DB press

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

Cool Down:

Iron Cross – 1 Min per side

Banded Bull Stretch – 1 min per side

20240603

Warmup:

200M Jog

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30’

B-Skip 30’ – For both, see video below, courtesy of Runify

30 Calf Pedals in Down Dog

WOD:

For Time:

200M Run

Rest 1:00

300M Run

Rest 1:30

400M Run

Rest 2:00

500M Run

Rest 2:30

600M Run

Rest 3:00

700M Run

Rest 3:30

800M Run

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

We enter transition week with some good cardio on the road. The goal here is to be as close to or better than a 1 for 1 on work/rest ratio, meaning, in the 200, finish in a minute or better, in the 300, finish in 1:30 or better. Again, this is the goal. If not, do as best as you can.

Scaling Options:

Run -> 250M row per 200M run

Cool Down:

Single Leg Forward Fold –1 Min per side

60 Calf Pedals in Down Dog

20240531

Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

5 Cobra to Hip Snap

10 Spider-Man Lunge w/twist

2 Wall Walks

:20 Wall-facing HS Hold

Barbell warmup – With an empty bar and grip right outside the shoulders, perform 5 reps of: Strict Press, Dip/hip pop (don’t press the bar with arms, just pop the hips to feel it float in the air for a split second), Push Press

S/S/S:

Push Press

5X5

Increase weight ea round

Compare to 27Mar2024

Video courtesy of Catalyst Athletics.

Re-test week finishes with our 5X5 for Push Press. Use that good technique you have been working on over the last 9 weeks and you should be able to go heavier today than you did on March 27th.

WOD:

AMRAP 7:

Burpee to Plate (45/25)

Video courtesy of Functional Bodybuilding.

WOD begins in the standing position. At 3,2,1..Go! drop down to chest and thighs on the ground, pop up and either hop onto or step onto plate. Must lock knees and hips while standing on top of the plate for the rep to count.

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

20240530

Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Iron Cross

:20 Hollow Hold

10 Push up to Down Dog

10 V-Ups

1:00 Jump Rope work

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, move hands out to snatch grip and put bar on your back and do 5 Overhead Squats

S/S/S:

Banded Deadlift

5X5

Increase weight ea round

Compare to 4Apr2024

Video courtesy of Rogue Fitness.

We continue re-test week with hitting a new 5X5 on Banded Deadlifts. Use the same band you used on 4Apr, and aim to go heavier per set than you did that day.

WOD:

2 Rounds for Time:

50 Double Unders

25 Hang Power Cleans (95/65)

50 Double Unders

25 OHS (95/65)

50 Double Unders

25 Ab-mat Sit Ups

Video courtesy of Kristi Eramo O’Connell.

Your goal in today’s WOD? Just. Keep. Moving! IF possible, go as close to unbroken per section as you can, especially in the barbell pieces.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Ab mat sit ups -> feet anchored (ELITE: GHD)

Cool Down:

Iron Cross – 1 Min per side

60 Calf Pedals in Down Dog

20240529

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk w/u (Do this after going for Snatch 1RM, but before starting C&J) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 20 Mar2024

Video courtesy of Frankie Chavez.Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

20240528

Warmup:

Heel2Toe 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Duck walk 30’

Inchworm 30’

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

Barbell warmup – With an empty barbell perform 5 reps of: Good morning, Back Squat, Back Squat w/2 sec pause, Elbow Rotations, Front Squat, Push Press, Thrusters. Then, move bar to rack and work up in weight for Back Squat

S/S/S:

Back Squat

5X5

Increase weight ea round

Compare to 29Mar2024

Video courtesy of Catalyst Athletics.

We kick off re-test week with our Back Squat 5X5. The goal is to go heavier per round than we did on the 29^th of March. If you hit these every time we had them programmed, then you should be set up for success!