Warmup:

3 Rounds:

1:00 Row (increase pace ea round)

5 Med ball Squats

5 med ball thrusters

5 hang muscle cleans

5 Front Squats

-Then…

On Rig – Perform 5 reps of: scap pull ups, kip swings, Strict knee raise, kipping knee raise

Barbell warmup – With an empty barbell and hand in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin

WOD:

CrossFit Open 11.5

20 Min AMRAP:

5 Power Cleans (145/100)

10 Toe2Bars

15 Wall Balls (20#/14#) (10’/9’)

Video courtesy of The CrossFit Games.We finish up our trip down CrossFit Opens of the past with a trip all the way to the first CrossFit Worldwide Open.  11.5 is a test of grip endurance, leg drive, and mental grit.  20 minutes is a good chunk of time to move, so don’t come in on fire.  Find a pace at the beginning that you can maintain throughout the 20 min.  Haven’t signed up for the Open yet?  There is still time!  Click here to go to the Games website to register.

Scaling Options:

Bar weight -> 130/75 -> as needed

Toe2Bar -> alt single leg T2B -> Kipping Knee/Leg Raise -> Strict Knee/leg raise

MB weight -> 14/10 -> as needed

Cool Down:

Cobra Pose – 2 Min

Roll out quads and hamstrings – 1 min per body part per side

Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

8 box step overs

Spider-Man Lunge 30’

Inchworm 30’

5 KB deadlifts

5 Russian swings

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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk, split jerk

Video courtesy of Runify

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

-Add 1 Jerk at the end of each set-

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Clean & Jerk complex this cycle.  Time per set goes up as the reps and %s increase.  Don’t rush these!

WOD:

3 Rounds For Time:

400M Run

25 Am KB Swings (55/35)

10 Single DB Box Step Over (50#/35#) (20”)

Time Cap – 16 Min

Video courtesy of Mayhem Athlete.

How you choose to hold the DB in the box step overs is completely up to you as long as A) your hand stays in contact with the DB, and B) the DB does not rest against the leg as you step up on or off the box.

Scaling Options:

Run -> 500M row

KB weight -> 35/25 -> as needed (ELITE: 70/55)

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

Box height -> 16 -> as needed (ELITE: 24”)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Alt Lunges

10 Bow to Bend

:30 Kneeling wrist stretch

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Scorpions

10 Over & Backs

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Pups of Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

Double EMOM Day!

EMOM 10:

Odd – AMRAP of 4 Alt DB Front Rack Lunges + 4 Dual DB Deadlifts

Even – :45 Max cals – Rower

-Rest 3:00

EMOM 10:

Odd – AMRAP of 4 Pull Ups + 4 DB Push Press

Even – :45 Max cals – Ski Erg

DB weight – 35/25

Score = total cals + total completed rounds

Video courtesy of CrossFit HQ.

All about the reps and cals today!  On the odd minutes, even though it says AMRAP, make sure to stop maybe 10 seconds prior so you can transition to the movement in the even minutes (no break between minutes).

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Pull ups -> Banded strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle Stretch – 1 Min per side

Warmup:

Banded 7s*, then..

8 Min AMRAP:

5 Inchworm push ups

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

:30 Bike

Then…

Squat Hip Sequence**

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third time doing Overhead Squats this cycle.  With the working sets back up to 5, but the reps dropping to 3, aim to go higher per set than you did in the 3X5 week.  Make sure to keep the shoulders engaged the whole time!

WOD:

5-4-3-2-1*:

Wall Walks

*After every set, complete a 15/12 Cal Echo Bike

Time cap: 16 Min

Video courtesy of CrossFit HQ.

With the reps of the wall walks dropping each round, don’t get into too much of a rush to complete that your form goes south.  Keep the core and shoulders engaged throughout each rep.

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Video courtesy of CrossFit Burgos. Demo of a scaled wall walks

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Pic courtesy of CalanderDate.com

The Combat PT Tent will be closed in observation of President’s Day

Warmup:

1:00 Row

5 Back Roll to V-Sit

10 Dead Bugs

10 Iron Cross

10 Pike Push Ups on floor

1:00 Row

On Rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

5X3

Add weight ea set

Video courtesy of Rogue Fitness.

Third time knocking out deficit deadlifts this cycle.  The goal at the end of all this will be a stronger starting position and less chance of a sticking point coming off the floor.

WOD:

4 Rounds For Time:

20/16 Cal Row

15 Dual DB Shoulder to OH (50/35)

12 Pull Ups

Video courtesy of Strength in Depth.

Finish your week with some great push and pull work! Going from pull ups right back to row, try to use more hip/leg drive than arms on the row.

Scaling Options:

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

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Thread the Needle – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

2 Rounds:

5 Bow2Bends

5 Squat2Stands

5 Pushup2Downward Dog

10 Plank Shoulder taps

1 Wall walk

Then…

Barbell warmup – With an empty bar in and in clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin

WOD:

CrossFit Open 15.4

AMRAP 8:

3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Video courtesy of The CrossFit Games.

Our trip through past CrossFit Opens takes us to March of 2015 with 15.4.  The goal to getting into the higher rep rounds is steady work on the Handstand Push Ups and fast cycling on the barbell.  That said, if the weight is in the 75% or higher of your 1RM, this does not mean you have to go touch and go on the cleans.  Quick singles will save your arm strength, allowing you to get through the HSPUs better. Take a good 10 minutes to work up to the weight you need for the WOD, and focus on quick elbows through the bar every time.

Scaling Options:

Bar weight -> 75% of Power Clean 1RM -> as needed

HSPU -> Pike Push ups off box or floor -> High kneel DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out posterior chain and then T-Spine – 20 passes per area

Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needed

1:00 Echo Bike

8 push up to down dog

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Runify and Mayhem Athlete, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Push Press

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third time with our Push Press progression this cycle.  Just like last time, use the dip as a chance to load up the hips and knees to really get a good explosion coming up.

WOD:

In 4 Min, complete:

400M Run

Max Cals – Echo Bike

-rest 2 Min

*Repeat for 3 total rounds

Score = total cals on Echo Bike

Video courtesy of Monroe Miller.

Aim to finish each 400M run in 2-2:30 minutes, giving you plenty of time to crank out some cals!!  Go to the beep as well since you are going into a 2:00 break.

Scaling Options:

Run -> 500M Row

Cool Down:

Scorpion Pose – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

8:00 AMRAP:

1:00 jump rope

5 KB deadlifts

5 Russian Swings

5 Goblet Squats

10 Calf Pedal in Down Dog

WOD:

5 Rounds for Reps:

1:00 Max Reps – Am. KB Swings (55/35)

-Rest :20

1:00 Max Reps – Double Unders

-Rest :20

1:00 Max Reps – Goblet Squats (55/35)

-Rest :20

Video courtesy of WOD Prep.

So, two big things about today. 1)While it says “Max Reps” on each movement, that should not mean you try to go completely crazy on your pace in round one.   Remember, you have FIVE rounds of each movement in this workout, so aim to be as consistent as you can from round to round. 2) You read the below scale options correctly.  Barring a physical limitation, there is NO scale for double unders.  For those who do not have double unders, you have been given a gift today.  5 minutes of dedicated time to practice and attempt dubs!  Know what normally happens on this kind of a day?  At least one person who does not have dubs will get their very first one today!  Pretty damn exciting!

Scaling Options:

KB weight  -> 35/25 -> as needed (ELITE: 70/55)

Double Unders -> No scale

Cool Down:

Childs Pose – 2 Min

Calf Pedal in Down Dog – 20 Per side

Warmup:

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Cobra to hip snap

10 PVC pass thrus

10 PVC OHS

5 PVC Drop Snatch -see video below, courtesy of Catalyst Athletics

On rig – Perform 5 reps of: Beat Swings, Kip Swings, Kipping Knee Raise

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle. With %s and reps going up a little, you’ll get an extra minute per set, so don’t rush these.

WOD:

2-4-6-8-10-12-10-8-6-4-2:

Toe2Bar

Burpee to 6” Target

Video courtesy of Mayhem Athlete.

Little gymnastics-focused “up & down the mountain” for today!  On the way up, keep the pace steady.  Only try to pick up the pace on the last few sets for that sprint home.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg or Knee Raise -> Strict Leg or Knee Raise -> Laying Toe2Rig -> V-Ups

Burpee To Target -> Burpee -> Up/Down (ELITE: Burpee to jumping pull up)

Cool Down:

Doorway Stretch – 1 Min per side

Cobra Pose – 2 min