Warmup:

2 rounds:

200M run

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Shoulder taps in plank

:30 Handstand Hold

Then…

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, strict press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our strength cycle continues with a return to basics on pressing with the Strict Press.  Focus on keeping your core tight, legs locked out (think squeeze the butt throughout the lift), and driving the bar upwards constantly.  Always end with the head through the arms.

WOD:

3 Rounds For Time:

6 Wall Walks

12 Power Cleans (135/95)

400M Run

15 Min Time Cap

Video courtesy of WOD Prep.

Best advice I can give is a quick attack on the wall walks and either unbroken or quick sets on the power cleans to allow you to use the run as more of a recovery in rounds 1 and 2.  Then, on that last run, go for broke!

Scaling Options:

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

Bar weight -> 115/80-> as needed (ELITE:185/130)

Run -> 500M row

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the needle hold – 1 Min per side

Warmup:

250M row

Grab light KB

8 single leg KB RDLs per side

8 KB deadlifts

8 KB Russian swings

10 hollow rocks

L-arm KB suitcase carry 30’

R-arm KB suitcase carry 30’

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

WOD:

In 5 Min, complete:

25 Russian KB Swings (70/55)

10 Burpee to Kipping Pull Up

150′ Dual KB Farmer Walk (70/55)

20 Ab-mat Sit Ups

-Rest remaining time

Repeat for 6 Sets

Score = slowest set

Video courtesy of Functional Bodybuilding.

So, do you try to sprint through these movements to get as much rest between rounds as possible, or find a steady rhythm that may take you longer but ensures your heart rate doesn’t sky-rocket, therefore allowing you to maintain the work pace for more rounds? The answer is….it depends on you.  If you are a seasoned athlete that knows they can fully recover from small rest periods, go a bit faster through these movements to get as much rest prior to the next 5-min section starting up. If you are more of an athlete that of they go for a sprint early, they find their performance going south later in a longer WOD, maybe it would be best to stay at a more consistent pace the allows you to finish the work in under 5 min, but does not give a ton of rest time after. If that steady pace doesn’t blow you up, you should be able to stay at the pace through each round.

Scaling Options:

KB weight -> 53/35 -> as needed (ELITE: Am Swing w/70/55)

Burpee2Kipping Pull Up -> Burpee to Jumping Pull Up (ELITE: Muscle Ups)

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

Cool Down:

Barbell forearm smash – 1Min per side

Video courtesy of 3rd Element Fitness

Cobra Pose – 2 Min

Warmup:

1:00 row EZ pace

10 Spider-Man lunge w/twist

10 Squat2Stands

1:00 jump rope

10 Iron cross

10 Scorpion

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

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)

3@60%

3@65%

2@70%

Sets start every 3 min

% Based on 7June 1RM

Video courtesy of Train FTW.

New Strength Cycle begins today!  We kick off with our new Snatch complex.  Going opposite order of our last complex and we begin at the high hang, then go to the hang, then to the floor. This will allow us to put an emphasis on explosive hip extension and fast drops under the bar. The secondary emphasis is adding the pull from lower with each rep.  If you can, hold onto the bar throughout the complex, but if you need to drop between the hang snatch and snatch from the ground, that’s fine.

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1: Cal Row

10-20-30-40-50-60-70-80-90-100: Double Unders

16 Min Time Cap

Video courtesy of Elite SRS.

Nice little cardio couplet to finish off your Monday!  As you row cals go down, your Double under numbers increase (order goes 10 cal row, 10 dubs, 9 cal row, 20 dubs, 8 cal row, 30 dubs, etc…)  Steady pace on both so your transitions from one movement to the next go fast!

Scaling Options:

Dubs -> 2X Single Unders (ELITE: Cross-Overs)

Video courtesy of CrossFit HQ

Cool Down:

Calf Pedal in Downward Dog – 20 per calf

Couch Stretch – 1 Min per side

Warmup:

Jog 30’ and back x 3

High knees 30’ and back

1:00 row (slow pace)

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

1:00 Row (med pace)

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift, then perform at least 3-4 warmup sets to first Deadlift working weight

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 13Apr2023

Video courtesy of Starting Strength.

We’ll finish off re-test week with hitting our 5X5 on traditional deadlifts once again.  All the hard sessions should allow you to go heavier today than you did on 13Apr.

WOD:

For Time:

1 Mile Run Time Trial

Compare to 20211116

10 Min Time Cap

At 10 Min Mark, 5 Min Rest then…

For Time:

500M Row Time Trial

Time Cap: 2:30

Video courtesy of CrossFit HQ.

One, well…two…final tests for this week.  Getting a little bit of cardio time trials in.  We’ll take today to give our 1-mile run a re-test, and then a short break, and give our 500M row a test as well.  Knowing where your cardio thresholds are is very important, and today should give some good benchmarks for you.

Scaling Options:

Run -> Scale distance to finish in 10 min or less

Row -> Scale distance to finish in 2:30 or less

Cool Down:

Child’s Pose – 2 Min

Iron Cross Hold – 1 Min per side

Warmup:

200M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’

10 Kneeling Lat Stretch

10 Scorpion Stretch

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

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 bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5 (per leg)

Increase weight ea set

Compare to 7Apr2023

Video courtesy of T-Nation.

Re-test week continues with our Split Squats.  By now, you know the importance of keeping that chest up during these and driving through the front leg. Stay tight and see if you can beat your numbers from 7Apr.

WOD:

For Time*:

100 Walking Lunges

100 Ab Mat Sit-Ups

*Every Minute on the Minute, perform 5 Pull-Ups

(WOD starts with 5 Pull Ups)

Video courtesy of CrossFit HQ.

Look to maintain a steady, but controlled pace to get through as many reps in a minute as you can.  If you hit the gas and try to sprint, chances are you may be too gassed to get through the next round of pull ups at a good pace.  Plan on being in this one for a few minutes.

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring stretch – 1 Min per side

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

C&J warmup (do after Snatch and before Clean&Jerk): Prior to Clean & Jerk, 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 29Mar2023

Video courtesy of Weightlifting SAVAGE.

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:

Banded OH stretch – 2 min per side

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Warmup:

3 Rounds:

:30 Bike (keep cadence at 65)

5 Cobra to Downward Dog

10 Plank Shoulder Taps

10 Hollow Rocks

:30 jump rope

1 Wall Walk w/:20 Handstand Hold

Then…

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

WOD:

20 Min AMRAP:

5 Toe2Bar

10/8 Cal Bike

10 Handstand Push Ups

10/8 Cal Bike

20 Double Unders

10/8 Cal Bike

Video courtesy of Rogue Fitness.

Not gonna lie, this is a Bike WOD, disguised with a few other movements.  Best suggestion I can give you is, when on the bike, don’t focus on how many Cals you have left, but try to keep your cadence (number at the top right of the Echo Bike display) between 65 and 70.  This is a fast enough pace to get the work done quick without going into a full-on sprint.

Scaling Options:

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise-> Strict Knee Raise -> V-Ups

Double Unders -> 40 Single Unders (ELITE: 40 Dubs)

HSPUs -> Pike push up off box or floor (ELITE: deficit HSPUs)

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 2 Min per side

Warmup:

8 Box Step ups

Spider-Man Lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: Strict Press, Shrugs with bar locked out overhead, push press, push press with pause in dip

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 5Apr2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with a re-test of our 5X5 on for Push Press.  The goal is, you should be able to go heavier per set than you did on 5 Apr.  Keep the core tight, shoulder and lats engaged, and you got this!

WOD:

3 Rounds:

15 Med Ball Sits Ups (20/14)

20 Alt Single DB Step Box Step Ups (24/20”) (50/35)

25 Wall Balls (20/14)

Video courtesy of Pure Physio.

Today’s stimulus will hit core stability first, followed by leg fatigue, and then combine those two in the last movement.  So, keep the core tight int h MB sit ups, shake out your legs between the step ups and wall balls.  On the step ups, you can hold the DB any way you like.

Scaling Options:

MB weight -> 14/10 -> as needed (ELITE: GHD Sit Ups)

Box height -> 20/16 -> as needed

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

:30 jump rope practice

Jog 30’ and back x4

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

:30 jump rope practice

Inchworm 30’

Spider-Man Lunge 30’

:30 easy row

:30 med row

:20 row sprint

WOD:

Age Group Semifinal WOD 1

For Time:

1,000M Row

100 Double Unders

20 Shuttle Runs (25’ out, 25’ back = 1 shuttle run)

750M Row

75 Double Unders

15 Shuttle Runs

500M Row

50 Double Unders

10 Shuttle Runs

250M Row

25 Double Unders

5 Shuttle Runs

Time Cap: 25 Minutes

Video courtesy of The CrossFit Games. We finish our salute to the Semifinals with WOD 1A from the age group semifinal WODs as it was written.  All cardio!!! Good, hard pulls on the row, smooth rhythm on the rope work, and stayed pace on the shuttle runs will win they day!

Scaling Options:

Dubs -> 2:1 Single Unders

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out low back and T-Spine

Warmup:

10 Squat2Stands

10 Bow2Bends

10 Iron Crosses

10 Scorpions

10 Pushup2downward dog

10 plank shoulder taps

2 wall walks

:20 handstand hold

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

WOD:

Age Group Semifinal WOD 3A and 3B Inspired

Part A

5 intervals of 2 minutes of work followed by 1 minute of rest:

7 Deadlifts

5 Power Cleans

3 Shoulder2Overheads

Bar weight – 75% of C&J 1RM

Part B

One minute after last interval, you will have 5 minutes to establish a max unbroken handstand hold.

Time cap: 5 minutes

Video courtesy of The CrossFit Games.

Your score is the total number of repetitions completed (the sum of all reps completed in each interval).   After the final 2-minute interval of Test 3A, rest 1 minute, then begin Test 3B. You have 5 minutes to established the longest unbroken handstand hold.

Scaling Options:

Bar weight ->   65% of C&J 1RM (ELITE: 185/135)

HS Hold -> Pike hold off of box (ELITE: Free-standing HS Hold)

Cool Down:

Iron Cross – 2 Min per side

Banded Bully Stretch – 1 Min per side