Warmup:

2 Rounds:

1:00 jump rope

8 Cobra2Downward Dog

10 Hollow Rocks

10 Spider-Man lunge w/twist

8 Back Roll to V-sit

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Final time hitting our Strict Press prior to our 5X5 re-test.  Today, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

35 Shoulder to Overhead (115/80)

15 Plate Sit Up w/press (25/15)

75 Double Unders

25 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders

15 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders                            

Time cap: 15 Min

Video courtesy of Sasquatch Strength.  Quick demo on the Plate Sit-up to Press.

For the Shoulder2Overhead, use whichever movement (strict press, push press, push jerk) that will allow you to finish as quickly as possible. Be ready for the shoulders to continue to get some work in the plate sit up to press.  The hope is all the shoulder work in the first two movements will force you to relax your shoulders during the jump rope work.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE:135/95)

Plate weight -> 15/10 -> as needed

Dubs -> 150 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos

Warmup:

2X through:

1:00 Row

Side lunge 30’ and back

Inchworm 30’

1:00 Echo

Bear crawl 30’

Reverse Bear Crawl 30’

:30 Ski Erg

WOD:

4 Rounds for Cals:

2:00 – Max Cals Ski Erg

:30 rest

2:00 – Max Cals Row

:30 rest

2:00 – Max Cals Echo Bike

2:00 Rest

Score = Total Cals

Video courtesy of Misfit Athletics.

Looking to push your cardio endurance up a bit today.  While we’re looking at 2-minute chunks of work, the goal should be equal output throughout the first 1:30 and then an all-out sprint for the last :30.  Re you up to the task?

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

200M run w/med ball

Bear crawl w/med ball 30’

Reverse Bear Crawl w/med ball 30’

8 Wall ball shots

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

4@70%

4@75%

3@80%

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of Train FTW.

Last time hitting our Snatch Complex for this cycle.  We’re looking at re-testing our Snatch 1RM on 16 Aug, so we’ll still get some more practice in prior to that, but today we want to up our % and make these sets challenging.

WOD:

12 Min AMRAP:

21 Wall Balls (20/14)

12 Toes 2 Bar

9 Power Snatches (115/80)

Video courtesy of Misfit Athletics.

As I’ve said numerous times, key to any AMRAP is consistency in movement and not burning yourself out too fast. This will apply to today’s WOD for sure.  With the rep range on these movements, I’m not looking to sprint through anything, but rather do a long (possibly unbroken) set on each movement.  With the Wallballs, keep the feet planted on the ground and use leg drive to move the ball up rather than resorting to jumping at the end of the movement.  On the T2Bs, stay smooth on the movement as you push away from the pull up bar in your kip. Lastly, on the Power Snatches, on the way back down, make contact with the hip and then ride the bar down the leg.  This will allow you to keep a flat back and not round.

Scaling Options:

MB weight -> 14/10 -> as needed

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Bar weight -> 95/65 -> as needed (ELITE:135/95)

Cool Down:

Cobra Pose – 1 Min

Scorpion Stretch – 1 Min per side

Warmup:

8 box step ups

10 Alt Toe Touch

10 Push Up to Toe Touch – see video below, courtesy of LQuinn Training

6 Box jumps to step downs

10 Alternating V-Ups

10 Kneeling lat stretch

6 Box Jump Overs

On Rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups, kipping or butterfly pull ups

S/S/S:

Every 2 Min for 10 Min:

4-12 Strict Pull Ups

Video courtesy of WOD Prep.

Take the first 10 minutes of today to work some bodyweight strength.  Remember, in the strict pull up, always get into a scap pull up first so the shoulders and lats are engaged.

WOD:

Every 4 Min for 20 Min, complete:

25 Ab-mat Sit Ups

20 Box Jump Overs (24″/20″)

15 Pull Ups

Score = Slowest Round

Video courtesy of CrossFit Inguz.

A lot of times you’ll hear me say to find a good pace and not go all out.  Well, today, I’m telling you aim for an all-out sprint every time!  The rep scheme should allow if not unbroken reps, at least big chunks before taking a breather.  The faster you go, the quicker you get to your rest.

Scaling Options:

Strict Pull Ups -> same scales as pull ups below (ELITE: strict Chest2Bar)

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Prayer Stretch on box – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Warmup:

200M run

30’ side lunge and back

30’ inchworm

30’ duck walk

30’ crab walk

10 PVC pas throughs

10 PVC around the worlds

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Third time hitting our current Clean Complex for this cycle.  %s stay thew same as last time, but reps go up, so you get an extra minute per set.  Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders.  And finish each set with one good Push Jerk or Split Jerk!

WOD:

2 Rounds for Time:

800M Run

20 Overhead Squats @ 55@ of 1RM

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.

This WOD could not be anymore straightforward.  Go run, come in and knock off a big set of Overhead Squats.  Rinse and repeat.  That said, steady pace on the run so you have the juice to stay stable in the OHS.

Scaling Options:

Run -> 1000M row

Bar weight -> 45% of OHS 1RM (ELITE: 165/115)

Cool Down:

Banded OH stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

3 rounds:

:30 jump rope

5 cobra to  downward dog

5 cobra to hip snap

8 light KB deadlifts

8 KB Russian Swings

5 vertical jumps

Then…

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

WOD:

For Time:

20-1 (20-19-18-etc…)* of…

American KB Swings (55/35)

*After Even Rounds, do 10 Burpee to 6″ target above reach

*After Odd Rounds, do 30 Double Unders

Video courtesy of Train FTW.

On paper, this one doesn’t look too bad, but don’t be fooled!  There are a lot of reps in this one.  Try to find a steady pace per movement that you can maintain.  As you get towards the last few rounds, then look to pick up the speed.

Scaling Options:

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

Dubs -> 2X Single Unders (ELITE: 50 dubs)

Cool Down:

Roll out T-spine – 2 Min

Calf Stretch on Rig – 1 Min per side

Warmup:

1:00 row (EZ pace

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 Scap Pull Ups

10 beat swings

:30 row sprint

5 kipping knee raises

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Third time hitting our Snatch-grip Deadlifts this cycle.  With the reps dropping to 3 per set, aim to go even heavier than the 3X5 week!

WOD:

14 Min AMRAP:

12/9 Cal Row

10 Toe2Bar

14/11 Cal Row

10 Toe2Bar

16/13 Cal Row

10 Toe2Bar

…etc

(add 2 cals to row every round)

Video courtesy of Breazeal Gymnastics.

Today we’ll hit a little ascending ladder on our rower with consistent sets of 10 Toe2Bars between rounds.  Good steady pace on the row and smooth sets on the Toe2Bars will let you get quite a few rounds in today!

Scaling Options:

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

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Warmup:

8 Box Step Ups

8 Pushup2Downward Dog

10 Thread the Needle

10 Spider-Man Lunge w/twist

8 Box Step overs

6 Lateral box step overs

10 Squat2Stands

10 Knee Huggers

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: hang muscle cleans, hang power cleans, strict press, push press, push jerk

WOD:

For Time:

21-15-9:

Shoulder To Overhead (115/80)

Single DB Box Step Ups (35/25) (24″/20″)

-rest 3 Min

15-9-6:

Shoulder To Overhead (135/95)

Dual DB Box Step Up (35/25) (24″/20″)

-rest 3 Min

9-6-3:

Shoulder To Overhead (155/110)

Dual DB Box Step Overs (35/25) (24″/20″)

Video courtesy of Online WOD.

Three mini-WODs that look the same, but increase in both load and skill as you progress.  In part 1, the Shoulder2Overhead is a bit lighter, so you could get away with strict press or mixing in some push press.  But either way, with the lighter load, goal is to move through those reps rather quickly.  With the single DB box step ups, you can hold the single DB in the suitcase position, or in the front rack, or across your back.  Your choice. In part 2, the load goes up, so you’ll want to use either a push press or push jerk to get through those S2OHs.  Now on the step ups you go to 2 DBs.  So again, hold them any way you can.  For the final piece, the load should be heavy enough where we’re looking at push jerk, and most likely the first set won’t be unbroken, but if you get the strength and the gas in the tank, go for it!  The final DB/box work sees us go to box step OVERs.  So, with those, look at maybe using more of a lateral movement to get through these.

Scaling Options:

Bar weight -> 55, 65, and 75% of Push Jerk 1RM. (ELITE: 135/95,165/115, 185/130)

DB weight -> 25/15 -> as needed (ELITE:50/35)

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 2 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Echo Bike

10 Alt Reverse Lunge

10 push up to downward dog

250M Row

10 Squat2Stands

10 Kickers per leg

:30 Wall sit

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Paused Back Squats this cycle. Our goal is to get even heavier this week than the time we hit these for 3X5.  With an increase in weight, make sure you still keep that tight hold at the bottom for a good 2 seconds each rep.

WOD:

For Time:

30/24 Cal Echo Bike

500M Row

-rest 2 Min

20/16 Cal Echo Bike

350M Row

-rest 1 Min

10 Cal Echo Bike

250M Row

Time Cap – 16 Min

Video courtesy of Dark Horse Rowing.

Some sled-dog work today on the cardio!  Would suggest trying to keep your cadence at about a 65-70 to move through those cals efficiently.  Then, hard leg drive to get through the rowing distance.  Use your rest to let the heart rate come back under control along with the breathing.  This should allow you to hit the next piece just as hard!

Cool Down:

Couch stretch – 2 min per side

Roll out hamstrings and glutes – 30 passes per side

Warmup:

1:00 Row

10 KB deadlifts

5 KB Russian Swings

5 Inchworm push ups

10 Hollow Rocks

1:00 Row

10 Russian Swings

10 Tuck Jumps

On rig: Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

24 Min AMRAP:

21 Russian KB Swings (70/55)

15 Toes 2 Bar

9 Box Jumps (30”/24”)

Video courtesy of CrossFit HQ.

As Chubbs Peterson famously said in Happy Gilmore, “It’s all in the Hips!”  Today hip engagement will make or break this WOD.  With a heavier KB for the Russian Swings, use the hips more than the arms, as you’ll need the arms and shoulder more in the Toe2Bar.  In those T2Bs, still get a good hip opening and closing to get the kip working for you.  And lastly, with a higher box, really open those hips FAST to get the needed height covered.

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: Am KB swings at 70/55)

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Box height -> 24/20 -> as needed (ELITE: 33”/27”)

Cool Down:

Iron Cross – 1 min per side

Cobra Pose – 2 Min