Warmup:

10 cal Ski Erg

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

Barbell 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

S/S/S:

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

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Today we’ll see our final go at the 3-Position Snatch complex before we re-test our Oly 1RMs.  %s go up, so keep your grip tight, and form on point!  Use the entire 4 min time period per round if needed.

WOD:

10 Rounds:

7/5 Cal Ski Erg

100M Run

15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on the Ski Erg.

Look to keep a good pace on both movements to make it under the cap today.  The WOD is doable in the time frame, but you got to move well on the Ski Erg and be above a jog pace on the run.

Scaling Options:

No Ski Erg -> resistance band ski erg 2 reps = 1 Cal (video courtesy of KIS Fitness)

Run -> 125M Row per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Jog 30’ and back X 3

10 Box step overs

Duck walk 30’

10 Cobra to down dog

10 hollow holds

10 KB deadlifts

5 Russian swings

5 box jump overs

5 V-Ups

WOD:

EMOM 30:

Min 1 – 25 Ab-mat Sit Ups

Min 2 – 12 Wall-balls (20/14)

Min 3 – 30-sec Hollow Hold

Min 4 – 12 Box Jump Overs (24″/20″)

Min 5 – 25 Am. KB Swings (53/35)

Video courtesy of CrossFit HQ.  Some good efficiency tips for Hollow Body Holds. Today’s EMOM is more a technique focus rather than trying to make you work the entire minute.  Each minute, you should be working 30-40 seconds.  Move efficiently, and you’ll hit that goal every minute.

Scaling Options:

Med ball weight -> 14/10 -> as needed

Hollow Hold -> arms down -> legs tucked

Box height -> 20/16 -> as needed

Cool Down:

Side Lying thoracic rotations – 1 per side

Video courtesy of The Active Life

Cobra pose – 2 Min

Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Cobra to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raises, Pull ups (or ring rows)

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Split Jerk prior to re-test of our 5X5. The goal today is simple; hit a heavy set of 5, a heavy set of 4, a heavy triple, a heavy double, and finish with a heavy single.  If that single just happens to be a new 1-rep max, then cool!  If not, then as long as it is heavy for the day.  Make sure form is not sacrificed for weight

WOD:

4 Rounds:

50 Double Unders

15 L-Arm DB Hang Clean and Jerk (50/35)

15 R-Arm DB Hang Clean and Jerk (50/35)

20 Pull Ups

18 Min cap

Video courtesy of Inversion Nation. On the Dubs, the best advice I can give is steady and not missing will fare better than trying to sprint and tripping up.  Not only will a steady pace allow you to get through the reps at a good pace, it will make sure your heart rate isn’t super high going into the DB hang clean and jerks. As the demo video shows, suggest having the DB go through the legs like a Kettlebell swing in the hang C&Js.  For the pull ups, know where your fatigue point normally is on pull ups, and aim to come off the bar prior to that to get a quick recovery right before jumping back on the bar

Scaling Options:

DUs -> 100 Single Unders

Db weight -> 35/25 -> as needed

Pull ups -> Buddha Rows -> Ring Rows (Elite: 10 Bar Muscle Ups)

Cool Down:

Banded OH Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

100’ dual KB farmer walk

10 Bow2Bends

10 Thoracic High fives

L-arm front rack KB walk 50’

R-arm front rack KB walk 50’

5 Back roll to V-sit

5 Cal Bike

20 calf pedals in down dog

WOD:

For Time:

200M Dual KB Front Rack Carry (53/35)

20 Cal Bike

30 Deadlifts (165/115)

400M Run

30 Deadlifts (165/115)

20 Cal Bike

200M Dual KB Front Rack Carry (53/35)

45 Min Cap:

Video courtesy of Caveman Fitness.  Some good KB Front Rack position tips.

Today is meant as a bit of a grind.  The goal should be, in each section, other than the bike and run, going unbroken to the halfway point per movement.  Meaning, try not to break on the Front rack carry until you are at 100M, and get through 15 deadlifts before you have to let go of the bar to re-set.  The time cap is VERY generous, I can see some folks finishing sub-20.

Scaling Options:

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

Bar weight -> 135/95 -> as needed (Elite:225/165)

Run -> 500M row

Cool Down:

Iron Cross – 1 Min per side

Thread the needle hold – 1 Min per side

Warmup:

2 Rounds:

200M jog

5 Inchworm push up to a Squat2Stand

6 Cobra to Downward Dog

7 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, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting Bulgarian Split Squat this cycle before we re-test our 5X5.  This time, we’re going for some higher volume on the sets.  Still look to increase weight each round, but this time, for set one, pick a weight where rep 10 is pushing your limits.  Then, make jumps per set based on how you feel..  Remember, you can do all 3 on one leg before moving to the other leg.

WOD:

21-18-15-12-9-6-3:

Air Squats

Toes to Bar

Push-ups

Time Cap: 14 Min

Video courtesy of The Barbell Physio.  Pamela Gagnon with some good efficiency tips for the Toe2Bars. Efficiency in movement is key today.  Getting out of position and doing sloppy form will most likely take more energy to finish.  Would rather see you keep form perfect and move steady through each round

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench, or low set bar on rig

Cool Down:

Couch Stretch – 2 min per leg

Scorpion pose – 1 min per side

Warmup:

Bear crawl 30’ and back

Seal walk 30’ – see video below, courtesy of Train FTW

Inchworm 30’

Burpee broad jump 30’

10 Scorpions

10 Push ups

Light DB Turkish get up practice

S/S/S:

Bench Press:

5-5-5-5-5

Climb in weight

Rest as needed between rounds

Video courtesy of Starting Strength

Take 3-5 min break before WOD

WOD:

EMOM 12:

Min 1 – one to two Turkish Get Ups per side

Min 2 – 5 Single-Arm DB Power Hang Clean & Jerks per side

Min 3 – 4 DB Plank Pull throughs per side

Pick weight that is challenging for the movement

Video courtesy of Functional Bodybuilding.  Demo of the DB plank pull throughs. We finish off the week with some accessory work in an EMOM-style WOD.  Ever wonder how the Turkish get up can translate to real-life positioning? Check this out (courtesy of CrossFit HQ)

Scaling Options:

Turkish Get-Ups -> if you have shoulder issues, keep KB or DB in front rack position instead of OH

Cool Down:

Doorway Stretch – 1 Min per side

Thread the Needle stretch – 1 Min per side

Warmup:

50 Single Unders

10 Spider-Man lunge w/twist

10 Alt Toe Touch

10 Squat2Stands

10 Thoracic High Fives

10 walking lunges

10 Over & Backs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split 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 ea set.

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Third go at our 3-position Clean Complex this cycle.  As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee.  With the %s stay the same, but reps go up, so time per round goes up to 4.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

AMRAP 14:

20 Ab-Mat Sit-ups

10 DB Single-Arm Overhead Walking Lunge (per arm) (35/25)

Video courtesy of Functional Bodybuilding.  Quick demo for the Single Arm DB OH walking Lunge. Any AMRAP that has an overhead movement should be looked at as trying to maintain a steady state pace throughout.  Today is no difference.  Make you goal to be the pace you have in minute 1 will be the same in minute 14.

Scaling Options:

DB weight -> 25/15 -> as needed

Cool Down:

Banded Bull Stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

2 Rounds:

200M jog

6 box step ups

5 KB Russian swings

5 Kip Swings

Then..

5 DB deadlifts

5 push ups on top of DBs

3 Devils Press

5 DB front squats

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, then 5 Toe2Bars or kipping knee raise

WOD:

With a 35 Min running Clock:

0:00-10:00, complete 3 Rounds of:

10 Chest2Bar Pull Ups

10 Weighted Box Step Overs (20” box for all) (50/35)

10:00-12:00 Rest

12:00-20:00 – AMRAP 8:

3,6,9,12,15 etc…

Am KB Swings (53/35)

Handstand Push Ups

20:00-23:00 Rest

23:00-35:00 For Time: (12 Min cap)

400M Run

20 Wall Balls (20/14)

400M Run

15 Toe2Bars

400M Run

10 Devil’s Press (50/35)

Score each section individually

Video courtesy of Invictus Fitness.  Some good tips for the DB step overs. Essentially, we’re looking at 3 separate WODs today with specific time domains.  In WOD 1, finishing fast will give you extra rest time.  If you finish in, say, 6 minutes, you have the remaining 4 min of the 10-min time cap + the 2 min rest period (6 min total rest right there!).  In part 2, no matter what you are working for 8 min (hence the 3 min break at the end). Part 3 is where you use whatever energy you have left to get through the work.  All very doable in the 12 min time cap.

Scaling Options:

C2B pull ups -> chin above pull ups -> Buddha pull ups -> ring rows

DB weight -> 35/25 -> as needed

KB weight -> 35/25 -> as needed

HSPUs -> pike push ups off box -> pike push-ups off floor

T2B -> kipping knee raise

Run -> 500M row

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Keeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

10 Cal Row

10 PVC pass-thrus

10 Bow to Bends

10 Iron Cross

10 PVC around the worlds

10 Squat2Stands

10 Back roll to V-Sit

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin . Prior to WOD, take empty bar with snatch grip and perform 3 reps of: Snatch grip deadlift, dip/shrug, hang power snatch, power snatch from mid shin

S/S/S:

Deficit Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness. Third run of Deficit Deadlifts this cycle.  The hope is by now, your body has gotten used to the lower set up and you are feeling stronger at the start. The reps drop to 3 per set, but sets go back up to 5, so aim to finish heavier than you did on the 3X5 week. As stated before, the goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

4 Rounds for Calories

In 2 Min, complete:

2 Snatch Grip Deadlifts

2 Hang Power Snatch

2 Power Snatch

Max Calorie Row in remaining time

– Rest 2:00 between rounds

Starting bar weight (95/65).  Increase by 10/5 lbs each round

Score = Total cals rowed

So, while we want to get as much of the 2 minutes as we can on the rower, don’t let your form suffer on the Snatch grip work.  With the weight jumping every round, keep the back nice and straight and depend on a violent hip extension to move the bar

Scaling Options:

Bar weight -> start at 75/55 (or lower if needed) and increase if possible.  If not, stay at same weight throughout (Elite: start at 135/95)

Cool Down:

Back extensions on GHD – 3×10

Video courtesy of CrossFit HQ

Iron Cross – 1 Min per side

Warmup:

5 Cal Bike

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

10 Cal Bike

10 Squat2Stand

10 Thoracic High Fives

10 Huggers

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

WOD:

For Time:

11/8 Cal Bike

21/15 Cal Bike

31/22 Cal Bike

42/30 Cal Bike

31/22 Cal Bike

21/15 Cal Bike

11/8 Cal Bike

*Rest 1 Minute between sections

Time Cap: 30 Min

Video courtesy of Breakaway Fitness & Performance. Today we’re looking to get a little bit of lactate threshold training with an up-and-down-the-mountain WOD on the Echo Bike.  Going in, we know that by the end of this, we’re going to be pretty smoked, so, take the tips on the video to set your bike up properly so you aren’t wasting energy by being out of prime positioning for biking

Scaling Options:

If no bike available, row 250/500/750/1000/750/500/250, respectively

or run 200/400/600/800/600/400/200, respectively

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 2 Min