Warmup:

200M jog

Walking lunge 30’

10 Push Ups

10 Kneeling Lat stretch

Walking Lunge 30’

:20 Hollow Hold

:20 Superman Hold

Reverse walking lunge 30’

10 Thoracic High Fives

5 Push Up to Down dog

Reverse Walking Lunge 30’

On rig: Complete 5 reps of: Scap Pull Ups, Beat Swings*, Kip Swings**, Strict Pull Ups or Ring Rows, Kipping Pull Ups or ring rows, Toe2Bar

Videos courtesy of Strict Strength and Chalk Fitness, respectively.  Demos of the Beat Swing and the Kip Swing.  Trouble seeing the difference, check out this video (courtesy of CrossFit Thrive ) showing 2 beat swings + 1 kip swing…

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 1

3 Rounds of:

2 x 25-ft DB walking lunge (hang position) (50/35)

20 Toes2Bar

Immediately followed by:

2 Rounds of:

2 x 25-ft DB walking lunge (rack position)

15 Chest2Bar Pull-ups

Immediately followed by:

1 Round of:

2 x 25-ft DB walking lunge (overhead position)

10 Bar Muscle-Ups

Time cap: 20 minutes

Video courtesy of The CrossFit Games.

Today we take our second stop through the 2023 CrossFit Games Age Group Quarterfinal WODs.  This one is spicy!  Good amounts of weighted lunges with arms in different positions as you go through and some challenging gymnastics movements mixed in between.  Steady pace the lunge and try to attack the gymnastics movements!

Scaling Options:

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

Chest2Bar Pull Ups -> Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

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

Muscle Ups ->> Burpee to Pull Up

Cool Down:

Saddle Pose on Med Ball – 2 Min

Roll out Lats – 10 passes per side

Warmup:

Grab single light DB

3 Sets:

5 Cal Ski erg

8 box step ups (or jumps)

:20 DB plank pull throughs – see video below, courtesy of Functional Bodybuilding

2 Renegade Rows per side

8 DB Strict press per side

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second run of Push Press for this cycle today.  Less sets than last time, so aim to go heavier per set than the 5X5 week. The goal is to not start pressing with the arms too early.  Get a good dip and extension to make that bar start to move.

WOD:

EMOM 15:

Min 1 – 16 Renegade Row (35/25)

Min 2 – 10 Box Jump Overs (24”/20”)

Min 3 – 12/8 Cal Ski Erg

Video courtesy of CrossFit Hubtown.

We take the gas off just a little today to give the body a bit of an “Active recovery” as we have some good work coming up Thursday and Friday.  With the renegade rows, remember to alternate arms every row (you’ll end up doing 8 per side each round).

Scaling Options:

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

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side

Warmup:

Side lunge 30’ and back

Heel2Toe 30’

Spider-man Lunge 30’

Inchworm 30’

Stiff-leg bear crawl 30’

3 Wall Walks

10 Shoulder taps in HS

Prep movements in WOD

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Push Ups

20 Air Squats

40 Walking Lunges

Video courtesy of CrossFit HQ.

Adding a little “Murph” movement prep in today along with a couple of additional movements to help reinforce the overall strength in both the legs and shoulder/chest areas.  After the Handstand Push Ups and Push Ups, try shaking out the arms as you begin the Air Squats.  And as you finish the Lunges, shake out the legs a bit before kicking up into the next set of Handstand Push Ups.

Scaling Options:

HSPUs -> Pike push-ups off box or floor (ELITE – deficit HSPUs)

Push Ups -> off a bench

Walking Lunge -> in-place lunge

Cool Down:

Scorpion Stretch – 1 Min per side

Frog Stretch – 1 Min

Video courtesy of Strength Solutions.  Quick demo of the Frog Stretch

Warmup:

Grab light pair of DBs

2X:

10 Cal Row

8 Dual DB RDls

8 Dual DB Front Squat

8 Dual DB Press

4 Dual DB Push Jerk

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, 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)

3@65%

3@70%

2@75% +1 Jerk at the end of each set.

Sets start every 4 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our second time hitting the 3-position Clean for this cycle.  Again, with each subsequent rep of the cleans, we have to use more and more of the VIOLENT hip extension to get the bar to move, so make sure you don’t rush it too fast and not have enough in the hip to make the lifts successful.  Don’t forget, at the end of each set, hit one Jerk.  It is up to you if you want to do Push Jerk or Split Jerk.

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 4

27-21-15-9:

Row (Cals)

Thrusters (95/65)

Time Cap: 15 Min

Video courtesy of The CrossFit Games.

This week, we do a quick visit to the 2023 CrossFit Games Age Group Quarterfinal WODs.  We’ll hit one of the 4 WODs today and a different one on Thursday. Today’s is also a repeat of the CrossFit Open WOD 15.5.  Rowing and Thrusters, baby!  To make it inside the cap, keep a good pace on the row each time and be consistent on the Thrusters.  Don’t look to make it a sprint, as there is a lot of reps to cover in the time. Keep pistoning those legs to make the Thrusters a little less taxing on the shoulders.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side

Warmup:

200M jog w/med ball

5 Med ball Squats

5 MB push press to target

5 Wall Ball shots

10 Iron Cross

10 Squat 2 Stand

10 Spider-Man Lunge w/twist

Barbell warmup: With an empty barbell and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Power Cleans from mid-shin

WOD:

EMOM 24:

Min 1 – 1 Clean Pull + 2 Power Cleans @ 70% of Clean 1RM*

Min 2 – 20 Am KB Swings (55/35)

Min 3 – 15 Unbroken Wall Balls (20/14)

*Increase weight every time you come back to the bar

Video courtesy of CrossFit HQ.

Today’s EMOM is meant to see an increase of intensity in the Power Clean Complex, a stead state in the KB Swings, and one unbroken phase in the Wall Balls.  In the Power Clean Complex, for the clean pull, just looking for a jump Shrug.  No high elbow pulls. On the Am KB Swings, steady motions and keep the KB close to the body.  For the Wall Balls, yes, we want one unbroken set of 15 every time you do them.  That means if you break before you hit 15, start back at 1 and go unbroken until you hit 15.  Believe me, this will be more mental than physical.  I can confidently say each of you can do 15 unbroken wall balls.  Your brain will make you think you are too tired to get through.  Don’t listen to your brain.  Do the work!

Scaling Options:

Bar weight -> start @ 50% of Clean 1RM

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

MB weight -> 14/10 -> as needed (ELITE: 25 Unbroken reps per round)

Cool Down:

Saddle Pose on med ball – 2 Min

Child’s Pose – 1 Min

Warmup:

1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Hollow Rocks

1:00 Row (5K pace or faster)

10 Beat Swings on pull up bar

:30 Row Sprint

10 Kip Swings

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.

This cycle, our pulling movement takes us back to the basics. Good ol’ fashioned deadlift.  No secrets to these. Just keep good form and move weight!

WOD:

15 Min AMRAP:

10/8 Cal Row

5 Pull-Ups

10/8 Cal Row

10 Pull-Ups

10/8 Cal Row

15 Pull-Ups

10/8 Cal Row

20 Pull-Ups

Etc…

Increase Pull-Ups by 5 every round

Video courtesy of CrossFit HQ.

Today we find a nice row mixed in with a Pull Up ladder.  As you go along in this WOD, make the goal to hit big chunks of pull ups if not be unbroken every round.

Scaling Options:

Pull Ups -> Buddha Pull-Ups -> Ring Rows (ELITE: Muscle Ups)

Cool Down:

Lat stretch on rig – 1 min per side

Video courtesy of Harbor Park CrossFit

Iron Cross Hold – 1Min per side

Warmup:

3 Rounds:

:30 Jump Rope

6 KB Deadlifts

5 Russian swings

8 Alternating V-Ups

8 Squat2Stands

Then…

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

WOD:

In 7 Min, complete:

100 Double Unders

50 Russian KB Swings (70/55)

25 Ab Mat Sit Ups

Max Air Squats in remaining time

rest 2 Min

*Repeat for a total of 4 sets

Score = Total Air Squats

Video courtesy of CrossFit HQ.

So yes, Double Unders, KB Swings, and Ab-Mat Sit Ups are your buy-in every round today to get to the air squats.  And you want to get as many Air Squats in as possible in the time caps, right?  What I DON’T want to see happen is form break down in those Air Squats.  That means, keep your gaze straight ahead, not down at the floor.  Keep your chest up throughout the squat.  Otherwise, two fault will likely result; the depth of your squat can be off if you bend the torso too far forward, and at the top if you are bent forward, the hips are not fully open.  For an air squat to count, you must get the crease of the hip to pass below the knee and then at the top of the squat, the knees and hips must be fully locked out.

Scaling Options:

Double Unders -> 200 Single Unders

KB weight -> 55/35 -> as needed (ELITE: American KBS @ 70/55)

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

Cool Down:

Calf Smash on KB – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Row

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind The Neck Push Press

5 PVC OHS

5 PVC Drop Snatches

On Rig: Perform 5 reps of: Scap Pull Up, Beat Swing, 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, 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@60%

3@65%

2@70%

Sets start every 3 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our Snatch Complex for this cycle will be a Three-Position Snatch. One Snatch from floor, hang onto the bar and perform one snatch from below the knee, hold onto the bar and perform one snatch from above the knee.  The goal is all 3 being Squat Snatches, but if that is a LIMFAC, aim for power snatches for the catches and add an OHS on each snatch.  With every rep, the hip extension becomes more important to move that bar high enough for you to drop underneath.

WOD:

3 Rounds For Time:

11 OHS (95/65)

13 Bar Facing Burpees

15 Toes 2 Bar

Video courtesy of Misfit Athletics.

As crazy as this sounds, today you’ll want to let your arms and shoulders recover in the bar facing burpees.  Think about it, you go from taxing them in the OHS as well as in Toe2Bars, so how can you recover them in the bar facing burpees?  Easy.  Do more of a sprawl as you come down on the ground to avoid putting the shoulder through more work, and use the hips to get you off the ground instead of treating it like a push up.  You do these little tweaks in the burpee, you’ll have more juice in the arms and shoulders for the Toe2Bars.

Scaling Options:

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

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

Cool Down:

Kneeling Lat Stretch – 1Min per side

Banded Overhead 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

WOD:

4 Rounds for Total Time:

200M Run

-30-sec rest

400M Run

-1 Min Rest

800M Run

-2 Min Rest

Video courtesy of WOD Prep.

Well, the weather is getting better, sun is shining earlier, the skies are clear.  Time to get some running in!  Plus, with “Murph” coming up in less than 2 months, want some good prep work in!  Today we focus on the running aspect of “Murph” so if you want to wear a vest, feel free.  We are looking for a 2:1 work/rest ratio in this one.  Keep a good pace and use the rest time to get your heart rate back down and be ready for the next piece in the set!  Can you finish in under 35 Min?

Scaling Options:

Run -> 15/30/60 Cal Echo Bike, respectively -> 250/500/1000M Row (if no Echo Bike is available) (ELITE: Wear vest)

Cool Down:

Pigeon Pose – 1 Min per side

Couch Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

8 Box Step ups

8 Alt V-Ups

10 Hollow Rocks

5 Tuck Jumps

4 Box jumps

10 Spider-Man Lunge

10 Single-Leg RDL to kick

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

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

5X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Our Squat variation this cycle will make each leg fend for itself with the Foot elevated Split Squat.  To keep your balance, make sure the core stays engaged through the set. The good news:  You won’t have to constantly step onto the plate and off the plate, as you’ll do all the reps on one leg before moving to the other leg.  The bad news:  these are going to make the legs burn as you do multiple reps!

WOD:

10 Min AMRAP:

6 Box Jumps (24”/20”)

6 Toe2Bar

6 Box Jumps

12 Toe2Bars

6 Box Jumps

18 Toe2Bars

etc…

Add 6 Toe2Bars per round

3 Min break, then…

For Time:

Max unbroken Forearm plank

Video courtesy of Breazeal Gymnastics.

We’ll finish off the week with an ascending Toe2Bar ladder in our 10 Min AMRAP, BUT, don’t forget, 3 min after the WOD, we get to get some core finisher work in!!!  The max plank will end up being more of a mind workout over a body workout.  Your core can go much longer than your brain thinks it can.  Turn off the thoughts of wanting to quit and STAY FOCUSED!!!!!

Scaling Options:

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

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side