CrossFit | May 11 - 16

Monday | Pre WOD

8 Rounds 100m Run while

The other person is holding a plank or sit ups

WOD

Every 2 mins for 20 Mins

1 Bear Complex

5 burpees over the bar

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Tuesday | gymnastics & MetCon

Skill Piece – Kipping Pull-Up Practice (12–15 mins)

Gymnastics Progression

3 Sets

10 Arch/Hollow Swings

5 Beat Swings

3–5 Kipping Pull-Ups OR Jumping Kipping Pull-Ups

Then:

EMOM x 6

Minute 1: 4–8 Kipping Pull-Ups

Minute 2: 20sec Hollow Hold + 20sec Arch Hold

Scaling Options

Ring Rows

Banded Pull-Ups

Jumping Kipping Pull-Ups

Strength Piece (18 mins)

Every 2:30 x 6 Sets

5 Deadlifts

Build Across

WOD – “Grip & Grind”

5 Rounds For Time

10 Deadlifts (225/155)

12 Toes-to-Bar

14/12 Cal Bike

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Wednesday WOD

Warm-Up (10–12 mins)

3 Rounds

• 150m Easy Run

• 10 PVC Strict Press

• 10 Empty Bar Push Press

• 8 Box Step-Ups

• 6 Cal Row

Then:

• Shoulder prep

• Front rack mobility

• Ankles/calves for box jumps

Prep / Primer (6 mins)

Every 90sec x 4

• 3 Push Press

  Building each round

WOD Part 1 – “Drive”

EMOM x 10

Odd Minutes

• 8 Push Press (115/75)

Even Minutes

• 100m Run Sprint

Stimulus

• Push press should take ~20 seconds

• Run should be aggressive but repeatable

• Should get at least 25–30 seconds rest each minute

Scaling

• 95/65

• Dumbbell push press

• 80m run for beginners

Rest 3 Minutes

WOD Part 2 – “Engine”

EMOM x 10

Odd Minutes

• 14/12 Cal Row

Even Minutes

• 12 Box Jumps/Overs (24/20)

Stimulus

• Row should be hard effort but sustainable

• Box jumps smooth and consistent

• Moderate leg fatigue accumulation

Scaling

Row

• Reduce calories

Box Jumps

• Step-ups

• Lower height

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Thursday WOD

“Half Murph Builder”

For Time

• 800m Run

10 Rounds:

• 5 Pull-Ups

• 10 Push-Ups

• 15 Air Squats

  Then:

• 800m Run

Intended Stimulus

• 18–28 mins

• Sustainable effort

• Practice Murph pacing and transitions

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Friday May 15

Warm-Up | 8-10 Min

2 Rounds:

• 200m Run

• 10 Air Squats

• 10 PVC Pass Throughs

• 8 Alternating Dumbbell Hang Clean & Jerks (light)

• 8 Alternating Dumbbell Snatches (light)

• 5 Pull-Up Kip Swings or Ring Rows

Then:

• 1 light practice round of Wall Balls + DB Thrusters + Pull-Ups

Dumbbell Complex

Build to Heavy

5 Sets:

• 2 DB Clean & Jerks each arm

• 2 DB Snatches each arm

Rest as needed between sets.

WOD

For Time

Descending:

10-9-8-7-6-5-4-3-2-1

• Wall Balls Or DB Thrusters

Ascending:

1-2-3-4-5-6-7-8-9-10

• Pull-Ups

Example:

• 10 Wall Balls

• 1 Pull-Up

Then:

• 9 Wall Balls

• 2 Pull-Ups

Continue until completion.

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Saturday May 16

WOD – “Long Haul”

5 Rounds For Time

• 400m Run

• 15 Deadlifts (225/155)

• 12 Box Jump Overs (24/20)

• 10 Push Press (135/95)

• 250m Row