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

Warmup:

3 Rounds:

1:00 Row (increase pace ea round)

5 Push Ups on top of DBs

5 Light DB deadlifts

5 Light DB Push Press

2 Broad jumps

-Then…

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

WOD:

3 Rounds For Time:

100’ Burpee Broad Jump

50/40 Cal Row

30 Pull Ups

Time Cap: 30 Min

Video courtesy of Train FTW.

Scaling Options:

Burpee Broad Jump -> Burpee + two steps -> Up/down + 2 steps or hop

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

Cool Down:

Spider-Man Lunge – hold for 1 min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10PVC pass throughs

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

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. Prior to WOD, Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin

S/S/S:

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

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

-Add 1 Jerk at the end of each set-

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Clean & Jerk complex this cycle.  %s are going up so focus on driving that floor away from you as you explosively open those hips!

WOD:

CrossFit Open 12.2

AMRAP 10:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

Compare to 20210216

Video courtesy of The CrossFit Games.

Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Scaling Options:

Bar weight -> As needed, as long as you increase weight every 30 reps

Cool Down:

T-Spine Roll out w/arms overhead – 2 Min

Back roll to v-sit – 10 reps, slow & controlled

Warmup:

1:00 Jump Rope

20 Calf Pedal in Down Dog

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Shoulder Taps in plank

1:00 Jump Rope

1 Wall Walk

:30 Handstand Hold

WOD:

For Time:

300 Double Unders

30 Wall Walks

30 Devil’s Press (50/35)

*Work partitioned anyway you want

**Starting at 0:00 and every 4:00, complete a 200M run

Time Cap: 36 Min

Video courtesy of CrossFit Federal Hill.

Little bit of “Choose Your Own Adventure” in today’s WOD.  With having the freedom to break the movements and reps up however you like, you could make this very small sets to avoid burning out body parts, but then you have lots of transitions. Or, you could do big chunks of one movement before moving on, but then you run the risk of fatigue kicking in early during one movement. Can you find that happy medium and chip away at this WOD without going too deep in the pain cave?  Don’t forget, at the start of the WOD, and then every 4 min thereafter, hit that 200M run.

Scaling Options:

Dubs -> 600 Single Unders

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

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

Video courtesy of CrossFit Burgos.

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Banded 7s*, then..

8 Min AMRAP:

6 Box Step Overs

10 Hollow Rocks

5 Tuck Jumps

5 PVC OHS

Then…

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

Video courtesy of Mayhem Athlete. 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

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second stab at Overhead Squats this cycle.  With the working sets dropping to 3, aim to go higher per set than you did in the 5X5 week.  AS these get heavier, don’t let your body position get compromised.  Stay engaged!

WOD:

15 Min EMOM:

Min 1 – 10 Dual DB Box Step Overs (35/25) (24”/20”)

Min 2 – 25 V-Ups

Min 3 – 15 Box Jumps (24”/20”)

Video courtesy of The Progrm.

The goal should be to finish every minute in :45 or less.

Scaling Options:

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

Box height -> as needed

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHD sit ups)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Decided to step out of my comfort zone and give the Hyrox race a shot.  Did the doubles with a friend.  Didn’t die. Try new things folks!  Enjoy life!

Warmup:

1:00 Row

Walking Knee Hugs 30’

Heel2Toe 30’

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

Video courtesy of Runify

WOD:

2 Rounds of:

In 5 Min, complete:

400M Run

Max Cals – Ski Erg

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Row

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Echo Bike

Rest 2 Min

Score = Combined cals

Video courtesy of CrossFit HQ.

All cardio, all the time!!!  40 minutes of fun!! With each section being about the cals, you want to get the run buy-in out of the way at a good pace, but not so fast that you’ll be out of breath trying to tackle whatever machine you are coming on to. Keep your normal 400M pace, and maybe the last 5 meters, slow down and take a few deep breaths so you are ready to go for the rower, ski erg, or bike.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Hamstring Roll out – 2 Min per leg

Warmup:

8:00 AMRAP:

5 Back Roll to V-Sit

10 Dead Bugs

5 Scap Pull Ups

5 Deficit Deadlifts (build in weight)

Then…

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

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

S/S/S:

Deficit Deadlift

3X5

Add weight ea set

Video courtesy of Rogue Fitness.

Second time tackling deficit deadlifts this cycle.  With the lower starting point, make sure you brace the core as you get into position.

WOD:

With a Running Clock…

From 0:00-7:00:

  7 Wall Walks

  Max Reps, Toe2Bars

From 7:00-12:00:

  5 Wall Walks

  Max Reps Toe2Bar

From 12:00-15:00:

  3 Wall Walks

  Max Reps Toe2Bar

Score=Total Toe2Bars

Videos courtesy of WOD Prep and Constantly Varied Fitness, respectively.

Today, the more efficient you are at wall walks, the more time you’ll have to knock out Toe2Bars.  As you can see above, there is no break between the pieces of this WOD.  From “3,2,1..Go!” until the 7-minute mark, you need to first do your buy-in of 7 Wall Walks.  Once done take the rest of the time to get as many Toe2Bars as you can, but make sure you keep track of the clock.  Once the clock hits 7:00, you immediately go into 5 Wall Walks, then pick up where you left off on your Toe2Bars. You’ll continue until the clock gets to 12:00, then you’ll hit your final 3 wall walks, and then continue where you left off on the Toe2Bars until the clock hits 15:00.  For the Toe2Bars, break these up earlier than you think you’ll need to.

Scaling Options:

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

Courtesy of CrossFit Burgos.

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

Cool Down:

Thread the Needle – 1 Min per side

Cobra to Downward Dog x 20

Warmup:

3X:

:20 Row just arms

:20 Row Legs & Hips

:20 Row full body

Then…

10 Squat2Stands

5 Med Ball Squats

10 Kickers

5 Med Ball Thrusters

5 Wall Ball Shots

WOD:

CrossFit Open 19.1

AMRAP 15:

19 Wall Ball Shots (20/14) (10’/9′)

19 Cal Row

Video courtesy of The CrossFit Games.

Our trip back through past CrossFit Opens takes us to Feb 22^nd, 2019. With this one being 15 Minutes, it does you absolutely no good to try to hit the gas from the start of this one.  Rather, try to make every pull of the row count.  Try to make the strokes per min number as low as you can.  Focus on that while rowing and the next thing you know, the cals will be done.  For the wall balls, smooth is fast.  Also, make your breaks (if you take any on the wall balls) very strategic.  Take the break before you red-line.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Calf Pedal in Down Dog – 20 Per side