Warmup:

4X 30’ jog down & back

30’ high knees and back

30’ butt kickers and back

30’ bear crawl

30’ side bear crawl and back – see video below, courtesy of Movement Cures

10 Bow 2 Bends

10 Cherry pickers

WOD:

EMOM 25:

Min 1 – 8 Dual DB Burpee Deadlifts (50/35)

Min 2 – 10/7 Cal Row

Min 3 – 16 DB Alternating Gorilla Row

Min 4 – 200M Run

Min 5 – Rest

Videos courtesy of Train FTW and CrossFit Federal Hill, respectively.  Quick demos for the Burpee Deadlift and the Dual DB Gorilla Row.

Today’s EMOM is focusing on cueing in some muscles in our core and posterior chain we don’t always put a lot of focus on, but the more we train them, the stronger both our legs and back become. As for the cardio movements, looking to get your heart working!  Really push the 200M run as you are coming into a minute of rest.

Scaling Options:

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

Run -> 9/6 Cal Echo Bike

Cool Down:

Roll out lats – 1 Min per side

15 Slow and controlled Back Roll to V-Sit

Warmup:

:30 Jump Rope

10 Cobra to Downward Dog

10 Calf Pedals in Down Dog

:45 Jump rope

10 KB deadlifts

5 Russian Swings

10 Plank Shoulder Taps

1:00 Jump rope

10 Kneeling Thoracic Rotation – see video below, courtesy of The Active Life

3 Wall Walks

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

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement for this cycle will be the Push Press.  Still reinforcing hip extension, but using a variation that will still really push the shoulders to get stronger.  Make sure to not re-bend the knees once you extend (read: Don’t turn this into a Push Jerk).  Best way to avoid the knee re-bend?  Squeeze your butt as you extend!

WOD:

12 Min AMRAP:

40 Double Unders

20 Am KB Swings (55/35)

10 Handstand Push ups

Video courtesy of CrossFit HQ.

Classic triplet work today going from a cardio movement, to a weightlifting movement, to a bodyweight movement.  Big thing to remember, with this being an AMRAP, don’t make it a sprint from the beginning.  Steady pace as you start, and then maybe floor it on the last minute or so.

Scaling Options:

Double Unders -> 80 Single Unders (ELITE: 80 Dubs per round)

KB weight -> 35/25 -> as needed (ELITE- 70/53)

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

Video courtesy of Train FTW.

Cool Down:

Banded Bully Stretch – 2 min

Calf smash on KB – 2 min per side

Warmup:

200M Jog

10 kickers per leg

10 Squat2Stands

10 Iron Crosses

10 Scorpions

200M jog

10 Bow2Bends

10 Twisting Push ups

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

For Beat Swings (video courtesy of Strict Strength)

For Kip Swings (video courtesy of Chalk Fitness)

Don;t see a difference, here is an example of two Beat Swings and one Kip Swing (video courtesy of CrossFit Thrive )

For Beat Swing, think arch position to hollow position, whereas the kip swing, we want to think push down HARD on the bar as we move away from the bar

WOD:

In 7 Min, complete:

800M Run

Max reps – Pull ups

Rest 3 Min.

*Repeat for total of 4 Rounds. change Max rep movements:

Round 2 – Max reps – Push Ups

Round 3 – Max reps – Ab-Mat Sit Ups

Round 4 – Max reps – Air Squats

Score each round separately

Today’s “Murph” prep gets us good work on our run times as well as working some good reps on the bodyweight movements on a bit of a time crunch.  Your goal in the max reps should not be total all-out sprint pace, but rather efficiency in the movements and minimal break time between reps.  Take some deep breaths during the breaks to make sure you are ready to go for the next round!

Scaling Options:

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

Push ups -> off a bench

Sit Ups -> feet anchored

Air Squats -> to target

(ELITE: wear vest)

Cool Down:

Calf Stretch on rig – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

2X:

200M Run

8 DB Single-leg RDL per side

10 Squat2Stands

8 Single-DB Goblet Squat

3 Inchworm push ups

6 Single-DB Press per side

10 Huggers

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@60%

3@65%

2@70%

+1 Jerk at the end of each set.

Sets start every 3 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our new Strength Cycle begins with a classic Clean Complex, the 3-position Clean.  We will do one clean from the floor, hold onto the bar, and do one Clean from Below the Knee, hold onto the bar, and finish with one Clean above the knee).  With each clean, you will become more and more dependent on your VIOLENT hip extension to make the bar move fast so you can get under it.  The stronger we make the hips here, the stronger they will be when we shoot for a new 1RM.  Also, 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:

3 Rounds for Time:

12 Dual DB Hang Power Cleans (50/35)

9 Dual DB Front Squats

6 Dual DB Push Press

*100M Dual DB Farmer walk after each round

Video courtesy of Train FTW.

No lie, your grip will get smoked today.  But, push yourself not to give into that fatigue and hold onto these DBs through the set.  IF you need to put the DBs down, try to do it before and right after the farmer walks.

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side

Warmup:

1:00 Ski Erg

Inchworm 30’

Bear Crawl 30’

Side lunge 30’ and back

Backwards Bear Crawl 30’

10 Kneeling Thoracic Rotation -see video below, courtesy of The Active Life

2X:20 top of ring dip hold

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: RDLs, dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk . Move bar to Bench, and perform 2X5 empty bar Close-Grip Bench

S/S/S:

Close-Grip Bench Press

5X5

Increase weight ea set

Compare to 2 Feb2023

Video courtesy of Juggernaut Training Systems.

We finish off our re-test for this strength cycle with Close Grip Bench Press.  Just like with Back Squats, if you hit every session of Close-Grip bench this cycle, you should be able to go heavier per set today compared to 2Feb.  Make these sets good!!!

WOD:

For Time:

21-15-9:

Push Ups

Deadlifts (135/95)

rest 3 Min, then…

15-12-9:

Ring Dips

Hang Power Cleans

rest 3 Min, then…

9-6-3:

Handstand Push Ups

Shoulder2Overhead

Score = Total time

Video courtesy of CrossFit HQ.  Some good efficiency tips on Ring Dips.

We end our week with a triple-header-style WOD! As the reps lower per WOD, the bodyweight movement get more challenging and the barbell movement gets tougher the further you go!  Goal is to stay at the same bar weight through all three mini-WODs. The built-in rest should allow you to tackle these at 100% every time!!

Scaling Options:

Push ups -> off a bench

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

Ring Dips -> stationary dips -> box dips (ELITE: Ring Muscle Ups)

HSPUs -> Pike push ups off the floor or bench

Videos courtesy of NorCal CrossFit and Global Bodyweight Training, respectively.  Demos for both versions of the Pike Push up

Cool Down:

Banded Tricep stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

250M row

10 kickers per leg

10 Squat2Stands

10 Iron Crosses

10 Scorpions

200M jog

10 Bow2Bends

10 Twisting Push ups

WOD:

In 8 Min, Complete:

800M Run

500M Row

Max Cals – Echo Bike

Rest 3 Min

*Repeat for a total of 3 Rounds

Score – Total Cals on Echo Bike

Video courtesy of Dark Horse Rowing.

Time to earn those Cals on the Echo Bike!!! The goal should be to finish the run in 3:30-4:30, finish the row in roughly 2 Min so you should have about 2 Min to crank out as many cals as possible.  That said, find recovery where you can prior to jumping on the bike.  Best place to find it? In the recovery movement on the row (as mentioned in the above video).

Scaling Options:

Run -> Run to where you can finish in 4 Min -> 1000M Row

(ELITE: Run with vest)

Cool Down:

Pigeon Pose – 1 Min per side

Saddle Pose on med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition

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 before 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 11Jan2023

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!!!  For a little motivation (video courtesy of Weightlifting Savage)

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

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

:30 Jump Rope

10 Cobra to Downward Dog

10 Calf Pedals in Down Dog

10 Cossack Squats

:45 Jump rope

10 KB deadlifts

5 Russian Swings

10 Alternating V-Ups

1:00 Jump rope

WOD:

For Time:

100 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings (70/53)

80 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

60 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

40 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

20 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

Time cap: 25 Min

Video courtesy of Train FTW.  Quick demo on the weighted sit ups.

Keeping you busy with a descending ladder on Double Unders with a constant number of plate-weighted  sit ups and Russian KB Swings.  Today, keep the core tight in all movements so at the end, you don’t have a sore back.

Scaling Options:

Double Unders -> 2xSingle Unders (ELITE: Double number of DUs)

KB weight -> 53/35 -> as needed (ELITE: Dual KB 53/35 ea)

Sit Ups -> feet anchored (Elite GHD Sit Ups)

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

10 Spider-Man Lunge

5 Pushup2Downward Dog

10 Heel2Toe

5 Kip Swings

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

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 27Jan2023

Video courtesy of Catalyst Athletics.

Re-test week is here!!  Time to see if the last 9 or so weeks of work have paid off.  We beginning with our 5X5 on Back Squat.  If you hit every session of Back Squat this cycle, you should be able to go heavier per set than you did on 27Jan.  Push for it!!!

WOD:

EMOM for 15 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Video courtesy of WOD Star.

With Memorial Day not too far away, look for some “Murph”-style movement prep to hit our WODs.  Today, we’ll focus on the bodyweight movements in “Murph” but cut the volume back a bit.  Goal is smooth movements and quick transition to allow you to finish in roughly 45 seconds every minute.  Score is total successful rounds.  Should you not make the time cap on one of the minutes, finish the round you were in when you missed the cap, then rest the remainder of that minute before you go again.  One of the movements I see folks lose form on the quickest in the Air Squat.  Don’t look at the ground when doing these.  Keep the gaze in front of you so the spine stays straight, and make sure to get full depth at the bottom and fully lock out the knees and hips at the top.

Scaling Options:

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

Push ups -> off a bench

Air Squats -> to target

(ELITE: wear vest)

Cool Down:

Couch Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

1:00 Row

10 Kickers per leg

10 Alt Toe Touch

2 Rope walks

5 Toe2Rope – See video below, courtesy of Ben Bergeron

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, RDLs, Deadlifts

S/S/S:

10 Min Rope Climb practice

Video courtesy of CrossFit HQ. Take the first part of class to get a little bit more comfortable getting that good clamp on the rope when doing rope climbs.

WOD:

For Time:

21 Deadlifts, weight 1 (lightest)

21 Chest2Bar Pull-Ups

15 Deadlifts, weight 2

15 Bar Muscle-Ups

9 Deadlifts, weight 3 (heaviest)

9 Rope Climbs, 15 ft

Female Bar weight – 155, 185, 205 lb

Male bar weight – 225, 275, 315 lb

Time cap: 15 minutes

Video courtesy of The CrossFit Games.

Our final take on the Quarterfinal WODs will leave the WOD just the way it was written for RX’d. The weight gets heavier and the movements get more advanced as you move along.  Very doable WOD, but it will work you!  Keep good form on the deadlifts, keep the shoulders engaged on the pull ups and muscle ups, and really clamp down on the rope with your feet during the rope climbs.

Scaling Options:

Bar weight -> as needed as long as you increase every round.  Goal = unbroken reps

C2B pull ups -> chin-above -> Buddha Pull ups

Bar Muscle Upss -> burpee to pull up

Rope climbs -> 2 rope walks per climb

Cool Down:

Banded hamstring stretch – 1 min per side

Doorway Stretch – 1 Min per side