A little bit of core stability and leg mobility to get you ready for this burner of a WOD
WOD:
20-Min AMRAP:
1,000-Meter Row
50 Ab-Mat Sit-Ups
500M Row
25 V-ups
Video courtesy of The CrossFit Games.
20 Min AMRAP for today, so goal should be steady-state, constant movement. That said, try to pick up the pace when doing the 500M row compared to the pace you have on the 1000M row. Only change between this and what is RX’d for the Quarterfinals is instead of Ab-Mat sit ups, hitting GHD sit ups.
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, press, push press, push jerk
S/S/S:
12 Min EMOM:
Min 1 – 4 Seated Box Jumps
Min 2 – 2 Clean & Jerks (Start at 50% of 1RM)
Increase height each round on seated box jumps
Increase weight each round on C&Js
Videos courtesy of Train FTW. Today we prime ourselves for the WOD by getting that explosiveness of seated box jumps in as well as working on quick 2-rep cycles on Clean & Jerks.
WOD:
5 Rounds For Time:
5 Burpee Box Jump-Overs (24/20)
1 Clean & Jerk @ 75% of 1RM
*Add 1 clean and jerk after each
round.
Time cap: 10 minutes
Video courtesy of The CrossFit Games.
Today’s Quarterfinal-inspired WOD finds us keeping a steady state on 5 Burpee Box Jump Overs and increasing our Clean & Jerks over 5 rounds. Try to keep moving the whole time on the burpee box jump overs. On the Clean & Jerks, make sure you are stable prior to hitting the Jerk, but if you can safely catch the bar and use the stretch reflex to go right into the jerk, have at it. Feel like going for the height and weight the Quarterfinal calls for? See the above video or the notes under Scaling. Get after it!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Bar weight -> 50% of 1RM -> as needed (ELITE:275/185)
Video courtesy of Street Parking. Quick demo of one-arm devil’s press. Looking to prime up the shoulders and core for the Single-Arm DB work coming in today’s WOD.
WOD:
12-Min AMRAP:
8 Dumbbell Snatches, Arm 1
8 Overhead Walking-Lunge Steps, Arm 1
8 Dumbbell Snatches, Arm 2
8 Overhead Walking-Lunge Steps, Arm 2
40 Double Unders
DB weight – 50/35
Videos courtesy of the CrossFit Games.
Today’s Quarterfinal-inspired WOD will get a great burn on your shoulders with the Snatch and OH walking lunge work. Keep the core tight! Other than the DB weight, only change is in the QuarterfinalsWOD instead of Dubs, you would do 40 jump rope crossovers. Feel free to give those a shot.
Pic and video courtesy of The CrossFit Games. This week we will have some fun tacking versions of the CrossFit Games Individual Quarterfinal WODs. We will adjust the majority of them to fit our levels, but feel free to give them a run they way they were originally designed as we’ll post a link for each original WOD through the week. Any of the original movements we alter will be listed as ELITE in the scaling options.
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 perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin
S/S/S:
Every 3 Min for 12 Min:
1 Squat Clean + 3 Front Squats
2 Wall Walks + :20 Handstand Hold
Start light and then build on bar weight
Our goal for this section is a primer for the work in the WOD. With the squat clean, focus on dropping under the bar fast and staying solid in the catch, and then pistoning out two additional Front Squats without leaning forward. On the wall walks, looking keep the core tight and shoulders engaged.
WOD:
For Time:
9 Front Squats, weight 1 (heaviest)
9 Wall Walks
15 Front Squats, weight 2
15 Burpee to Chest2Bar Pull Ups
21 Front Squats, weight 3 (lightest)
21 Handstand Push-Ups
Bar weights – 80%, 65%, and 50%, respectively of 1RM
Time cap: 15 minutes
Today we start off with a different approach and the weight in the Front Squats will drop as the WOD goes on, BUT the reps go up. The bodyweight movements will tax your core and shoulders, so stay tight!
Scaling Options:
Bar weights -> scale as needed to make 3 weight changes (ELITE: Male – 225/185/135. Female – 155/125/95)
Wall Walks – 8 Shoulder taps per rep (ELITE: 25’ HS Walk for every rep)
Burpee to Chest2Bar -Burpee to jumping pull ups (ELITE: Ring Muscle Ups)
HSPUs -> Pike push ups off box or floor (ELITE: Wall-facing HSPUs)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
WOD:
For Time:
100 Pull-ups
125 Ab-mat Sit-ups
150 Push-ups
200 Air Squats
*Break up reps and movements as you like
Video courtesy of WOD Prep. Really good group of folks at WOD Prep. If you have the time, check out the video for some great tips.
Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after. Yes, I’m talking about hitting “Murph” during the Memorial Day weekend. So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of. But today, we also give you the option of how you want to break up the movements. We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.
Scaling Options:
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of Juggernaut Fitness. Final shot on Close Grip Bench Press prior to re-testing our 5X5. So, today, our goal is to find a Heavy Single for the day. Does that mean a new 1RM? That depends on you. If things are moving well, and you feel strong, man, go for it. If the body feel a little beat up, make it heavy for today.
WOD:
For Time*:
100 Push Press (115/80)
*At 0:00, 3:00, 6:00, 9:00, and 12:00 marks, complete a 200M run
15Min Time Cap
Video courtesy of Misfits Athletics.
So, at 3,2,1…Go!, you’ll start with a 200M run. Once you are back in, pick the bar off the ground, get it to your shoulders and begin knocking out Push Presses. You will keep knocking them out until either you hit 100 reps, or the clock hits 3 minutes. When the clock hits 3 minutes, and you haven’t gotten 100 reps, put the bar down, go back out for another 200M run. Once you get back in, pick the bar back up, and begin push presses at whatever rep number you left off on. This pattern continues until you hit 100 reps, or the 15 Min is up. The goal is to get 15-20 reps completed per round. Use those hips to move the bar!
50’ light KB waiter’s walk* (switch hands at 25’) – see video below, courtesy of Kinetic U
5 Single-leg RDLs per side
WOD:
21-18-15-12-9-6-3*:
Toe2Bar
Deadlifts (225/155)
*200′ KB Front Rack Walk (55/35) After Each Round
40 Min Time Cap
Video courtesy of Daillin Pepper.
The goal today should be bigger rep chunks per round than you think you can do. Meaning, if I think I need to drop the bar at rep 7 of the set of 21, then today in that set, I want to try to see if I can get to rep 11 before I need to put the bar down. Yes, the most ideal method is unbroken each round, but let’s be smart of our abilities, and knowing how many resp we have in front of us each round (not to mention the 200’ Dual KB front rack carry after each round). So, while we will need to break up smartly in our rounds, try to push yourself a little further than you mentally think you can do. Surprise yourself today!
Scaling Options:
Toe2Bar -> Alternating Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar – V-Ups
Bar weight -> 185/130 -> as needed (ELITE: 275/195)
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Hang Clean + Jerk
4@70%
4@75%
3@80%
Sets start every 5 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda. Final run of our clean complex prior to re-testing our Oly 1RM numbers. %s go up one more time, so keep your form on point!
WOD:
14 Min AMRAP:
15/12 Cal Echo Bike
7 Burpee to Chest2Bar Pull Up
Goal – 5+ Rounds
Video courtesy of Functional Bodybuilding.
Look to keep a steady, yet fast pace on the Echo Bike and then go right into the Burpee2Chest2Bar Pull Ups. Today, would rather you go into a kip to hit these rather than just jumping like many of us did in the Open during 23.2. Today is about training the body in proper movement patterns, not testing our all-out capacity.
Scaling Options:
Burpee to Chest2Bar Pull Ups – > Burpee to Kipping Pull Up (Chin above) – > Burpee to Jumping Pull Ups (ELITE: Bar Muscle Up)
Video courtesy of Mayhem Athlete. Lots of ways you can do the Single DB Box Step Over. This demo is one of the more efficient ways to knock them out.
Yep, today we will be doing the reps for the benchmark, “Karen”, sandwiched around a 5-rounder of KB Swings and weighted box step overs. Find manageable chunks on the first 75 Wall Balls (read: break up early and often) to allow you to jump right into the 5 Rounds right when you finish. On the last 75 Wall Balls, either stick with the same rep scheme you did at the beginning, or pick the pace up a little more to allow you to finish as fast as possible.
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:
Back Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Last time hitting Back Squat this cycle before we re-test our 5X5. Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single. Now, that does NOT mean you have to hit a new 1RM, but,…If the weights are moving good and you feel strong, feel free to give it a shot on that last set. If not, make it heavy for today!
WOD:
10,9,8,7,6,5,4,3,2,1*:
Cal Row
*100M Run after every round of rowing
Video courtesy of Dark Horse Rowing.
So, while we want you to go fast, we also want every stroke on the rower count. Don’t just try to move yourself fast from catch to extension. Drive with those legs, extend the hips, and lastly pull hard with the arms EVERY stroke.
Scaling Options:
Run -> 7/6 Cal Echo Bike (ELITE: 200M run every round)
Joint Strike CrossFit 