There are some small changes and big changes that you need to be aware of with the new programming. What you already know is that we are taking some of our S/T and most of the WODs from Rudy Neilson at Outlaw CrossFit so get ready for some challenging work. Another thing you will see is a joint prep added to where the warm up would usually be. These will be the same 5 joint preps and rotated through the weeks so we can take the "warm up" and turn it into a injury prevention tool for our shoulders and lower back and hips. So I made the warm up a little more fun and always changing, but the joint prep will be the same each week and might feel a little boring, but you guys will get strong and we will see a lot less issues with these problem areas.
Monday May The 4th Be With You
Warm Up20 Burpee Long Jumps
Jar Jar Joint Prep3 Rounds10 Back Ext10 Lat/Scap Pull Ups10 Squats
Storm/Trooper1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.
WODeathstar“Princess Leia does Helen”
3 rounds for time of:100 DU21 KBS 53/3512 Pull-ups
L1- 100 Single Unders 26/18, Ring RowsL2- 200 Single Unders 35/26 Jumping Pull UpRx- AboveComp- 70/53, C2B Rest 2 min post WOD and do 3 Legless rope climbs
Tuesday May 5th
Warm Up500m Run
Joint PrepME Back Ext1min Farmers hold AHAP (as heavy as possible)10 PVC OH Squats
S/T5X1 Clean & Jerk – work to a max for the day, rest as needed
WOD“Diane”
21-15-9 of:Deadlifts 225/155#HSPU
L1- 65/45, Push UpsL2- 135/95, Jack Knife PushupsRx and Comp Above
Wednesday May 6th
Warm Up2 Min Row for Max Distance
Joint PrepME Back Ext Hold3 Rounds10 Ring Rows10 Squat JumpsThen3X Wrist Rollers
S/TDeadlift Cycle Week 5Work up to 80% 3 sets x 3 reps (65%) 3 sets x 3 reps (120 sec rest b/w sets)
WODFor time:Run 800m30 Pull Ups30 Ring DipsRun 800m
L1- Ring Dips W/Band, Ring RowsL2- Jumping Pull Ups, Banded DipsRx- AboveComp 15 Muscle Ups
Thursday May 7th
Warm Up10 Burpees1 Rope Climb10 Squats1 Rope Climb
Joint Prep2 Rounds10 Single Arm KB OH Pulses Right side10 Single Arm KB OH Pulses Left side1 min plank hold10 3 points of contact squats
S/T7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed
WOD3 Rounds of:A) 1:00 ME Burpees (100% effort)
rest 1:00
B) 80% of Burpees from A (in 1:00)
rest 1:00
While there isn't a Level 1 or 2 scale if members have issues with getting down and getting back up for burpees they can sub out a calorie row, airdyne ride, or russian KB swings.
Comp- Rest 2 min post WOD and do 20 Alternating Pistols
Friday May 8th
Warm Up30 KB Swings10 Squat High Jumps
Joint Prep1-2-31 KB Snatch1 KB Push Press1 KB Jerk
(switch arms repeat)
2 KB Snatch2 KB Push Press2 KB Jerks
(switch arms repeat)
3 KB Snatch3 KB Push Press3 KB Jerks
(switch arms repeat)
S/T1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.
WOD5 rounds of:2:00 to complete:10 HSPUME DU with the remainder of the 2:00
:30 Rest after each round
Score is total Double Unders
L1- 10 Push Ups(Wall, Knees), Max Single UndersL2- 10 Push PressRx- AboveComp- Strict HSPU, Biggest Unbroken Set of Du's is the only number that counts. 2 Min Rest and 500m Row Time Trial
Saturday May 9th
Warm UpScotty Doesn’t Know Lateral Hop Overs
Joint PrepGroup Warm Up
WOD27-21-15-9-3Wall BallsV-UpsBurpees
L1-10/6L2 14/10Rx 20/14Comp 30/20- Rest 2 min post WOD and do Max Set of Unbroken Wall Balls
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