Warmup:

3 Rounds:

1:00 Row (increase speed each round)

8 Spider-Man Lunge w/twist

5 Cobra to hip snap

2 Broad Jumps

then…

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

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

5X3 (per leg)

Increase weight ea set

Video courtesy of T-Nation.

Third go at our foot-elevated split squats.  Reps drop to 3 per leg per set, so aim to go heavier than the 3X5 week.  Big thing to remember, keep you torso as upright as possible.  Some folks have a tendency to lean forward when performing lunges like these.  To save your back, don’t let that happen.

WOD:

3 Rounds:

10/8 Cal Row

50′ Walking Lunges

10/8 Cal Row

50′ Burpee Broad Jumps

Time Cap: 16 Min

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the Walking Lunge and Burpee Broad Jump.

Looking for a good pace on the row, and then smooth movements through the lunge and burpee broad jumps.  With the burpee broad jumps, aim for that soft landing, and dropping back down for the next burpee (don’t shuffle the feet to move further down the path).  Suggest setting up a 25’ section to go down and back.

Scaling Options:

Walking Lunge -> Air Squat + 2 steps

Burpee Broad Jump -> Burpee + 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

5 Med Ball Squats

3 Med Ball Push Press

2 Wall Ball Shots

Then…

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

3rd time hitting our Push Press for this cycle.  Remember to squeeze the butt as you extend as to not re-bend the knees.  With the reps dropping to 3 per set, aim to go heavier than the 3X5 week.

WOD:

12 Min AMRAP:

50 Double Unders

40 Ab-Mat Sit Ups

30 Wall Balls (20/14)

Goal = 3+ Rounds

Video courtesy of CrossFit HQ.

What we are looking for today is steady, smooth pace through your rope work and sit ups, and then try to string big chunks of wall balls in before putting the ball down.  Ideally, I would like to see unbroken on the wall balls, and that is what I challenge you to go for.  If you HAVE to break, try to get through the 30 in as few breaks as possible.

Scaling Options:

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

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Heel cord mash – 2 Min per side

Video courtesy of The Ready State

Saddle Pose on Med Ball – 2 Min

Warmup:

Grab pair of light DBs

8 Box Step Ups

5 Push-ups on DBs

5 DB Deadlifts

6 Box Jumps

5 Dual DB Hang Snatch

3 Devil Press

5 Box Jumps

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

WOD:

5 Rounds*:

10 Box Jump Overs (24″/20″)

15 Devil’s Press (50/35)

20 Pull Ups

*Every 2 Min: 25 Air Squats (WOD begins w/25 Air Squats)

Video courtesy of CrossFit Federal Hill.

You may be asking yourself “Why take a pretty straight-forward WOD and throw 25 Air Squats in every 2 minutes to throw us off pace?”  Well, the answer is…because!  Just kidding.  The real reason is to help you start getting your Air Squat efficiency in when under fatigue.  Why is this important?  Well, in about 3 and a half weeks, you’re going to be hitting 300 Air Squats under some serious fatigue when you tackle “Murph”, so by making you hit a more doable set of 25 while under fatigue will work on reinforcing good form on those air squats so by the time we get to “Murph”, your body will be used to keeping good form even when at a point of fatigue.  So, grind through today’s movements, but every 2 minutes, make the set of 25 air squats your big focus!

Scaling Options:

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

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

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

10 Cal Bike

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

200M jog

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, front squats, high hang squat clean, squat clean from knee, squat clean from mid-shin, press, push press, push jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our 3-position Clean complex.  The %s stay the same, but the reps increase, so you get an additional minute per set.  Keep the form on point, and don’t forget the Jerk at the end of each set!

WOD:

36-30-24-18:

Echo Bike (Cals)

200M Run after every round of Bike

Time Cap: 15 Min

Video courtesy of William Crish. Today is meant to be a bit of a sprint, but with a time cap that takes into consideration what the Echo Bike may do to your legs and lungs.  As strange as it sounds, use the 200M run as a recovery before going all-out on the Echo bike on the next round!

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

10 Box step ups

10 Alternating V-Ups

5 Inchworm Push Ups

6 Box Jumps

10 Heel2Toe

20 Shoulder taps in plank

3 Wall Walks

On Rig: Perform 5 reps of Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar (or as close to T2B as you can get)

S/S/S:

10 Min set Broad Jump max distance

Video courtesy of Overtime Athletes.

One overlooked movement that can translate over to better performance in box jumps, power movements, body control movements, etc… is the broad jump. A movement that combines body control, hip power, accuracy, and flexibility can help make you a better overall athlete .

WOD:

20 Min AMRAP:

10 Handstand Push Ups

15 Toe2Bar

20 Box Jumps (24″/20″)

Video courtesy of CrossFit HQ.

In today’s WOD, I would like to see your primary goal be to do each movement unbroken, or as close to unbroken as possible.  If that means a few extra seconds of rest between movements, that’s fine.  The point of today is pushing efficiency and movement threshold limits.  The rep schemes are not impossible.  Stay dialed in through the movement, then shake out, breathe in a few deep breaths before doing the same on the next movement.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (ELITE: Deficit HSPUs)

Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig

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

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Ski Erg (easy pace)

10 Sit Ups

1:00 Ski Erg (med pace)

10 Hollow Rocks

1:00 Ski Erg (fast pace)

10 Bow to bends

10 Iron Crosses

8 Back roll to V-Sit

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts.  Then, move hands to  Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Hang Squat Clean, Squat Clean from Mid-Shin

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Second run of good ol’ traditional Deadlifts this cycle.  The working sets drop to 3, so aim to go heavier per set this week than you did on the 5X5 week!

WOD:

For Time:

10 Squat Cleans (135/95)

15 Cal Ski Erg

8 Squats Cleans

12 Cal Ski Erg

6 Squat Cleans

9 Cal Ski Erg

4 Squat Cleans

6 Cal Ski Erg

2 Squat Cleans

3 Cal Ski Erg

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.  Some good tips for Ski Erg efficiency.

The Squat Cleans today should be either Touch&Go or fast singles.  Don’t rest too much between reps!

Scaling Options:

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

Cool Down:

Side lying Thoracic Rotations 10 per side

Video courtesy of The Active Life

Iron Cross Stretch – 1Min per side

Warmup:

3 Rounds:

:30 Echo Bike

6 KB Deadlifts

5 Russian swings

4 Am KB Swings

8 Squat2Stands

6 In-place alternating lunges

Then…

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

WOD:

4 Rounds For Time:

56/44 Cal Echo Bike

40 American KB Swings (55/35)

50 Walking Lunges (no weight)

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Putting a bit of a grinder in the middle of the week for ya!  First thing, do not try to hit this with a sprint pace.  Lot of work to be done, so don’t blow the gas early.  Keep a good pace going on the bike but make sure you have enough in the tank to get big chunks of the KB swings done unbroken.  With the lunges, just keep moving through them.

Scaling Options:

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

Walking Lunges -> Air Squat + 2 steps (ELITE: lunge w/KB in goblet position)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

200M jog

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind-the-Neck Push Press

5 PVC Overhead Squats

5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 4 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our second take on our Snatch Complex for the cycle, the 3-position Snatch. By going from the floor, then below the knee, then above the knee, we will make the FAST hip extension more important as you go along in this complex.  The %s go up, so each round gets a little more time as well so you can recover for the next one.

WOD:

EMOM 15:

Min 1 – 50′ Dual KB OH Walk (55/35)

Min 2 – 20 KB Gorilla Rows

Min 3 – 10 Dual KB Hang Power Clean & Jerk

Videos courtesy of Functional Bodybuilding, T-Nation, and Marcus Filly, respectively.  Quick demos of the three movements in today’s WOD.

Today’s EMOM-style WOD is meant to not only get you more familiar with some KB movements (introducing the Gorilla Row!), but also making you keep that core stability through each movement.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1Min per side

Banded OH stretch – 1 Min per side

Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’ and back

Calf stretch in Downward Dog – 30 sec per side

10 Twisting Push Ups

10 Pause 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

WOD:

“Half Murph”

For Time:

800M Run

50 Pull Ups

100 Push Ups

150 Air Squats

800M Run

800M run done first, then Pull Ups/Push Ups/Air Squats broken up however you want, but all must be completed before doing final 800M run

Time Cap: 35 Min

Video courtesy of Whoop.

We continue our “Murph” prep with a run of “Half Murph” today.  As the name implies, we cut everything in “Murph” in half.  So, we know the runs (800m at a time) are done un-partitioned. Now, for the pull ups, push ups, and air squats, partition in a way that makes sense for your fitness level.  Meaning, if you are still new at CrossFit, maybe do 10 rounds of 5 pull-ups, 10 push ups, and 15 air squats.  If you’ve been at it a while longer, maybe push the reps and go 10 pull ups, 20 push ups, and 30 air squats for 5 rounds.  Or, if you’re an OG at this, go un-partitioned (50 pull ups, then 100 push ups, then 150 air squats).  Remember, our goal is to get us ready to improve our “Murph” time when we run it around Memorial Day, so train smart!

Scaling Options:

Run -> 56/44 Cal Echo Bike or 80/60 Cal Row per 800M run

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

Push Ups -> off a box

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

3X:

:30 Jump rope practice

8 Bow2Bends

:20 Hollow Hold

200M jog

then…

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

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

3X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Second time hitting the Foot-elevated Split Squat this cycle.  Get nice and deep in those lunges to really make parts of the leg work that you didn’t know you had!

WOD:

In 3 Min, complete:

30 Double Unders

400M Run

-Rest 1 Min

Repeat for a total of 5 Rounds

Score = total successful rounds

*If you miss the time on one round, sit out next round

Video courtesy of Kristi Eramo O’Connell.  Some good words of wisdom on Dubs!

I equate this WOD to squealing the tires of your car before speeding off.  The quick set of dubs will get the calves ready to move fast in the run.  Aim to finish each round in around the 2:30 mark to get an extra 30 seconds of rest each round.  Again, if you don’t make one set in the given 3 minutes, simply finish, and then sit out the next round as to rest up to be ready to hit the round after the one you sat out.  These are meant to be SPRINTS!

Scaling Options:

Double Unders -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Stretch on rig – 1 Min per side

Spider-Man Lunge hold – 1 Min per side