Warmup:

Jog 30’ and back x3

High Knees 30’

Butt Kickers 30’

Side Shuffle 30’ and back

Inchworm 30’

5 Cobra to Hip Snap

10 Tuck Jumps

Barbell Warmup: With an empty bar and with hands in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin

WOD:

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24”/20”)

30 Burpees

20 Power Snatches (115/80)

A wise man once said, “how do you eat an elephant? One Bite at a time”.  Same goes for this WOD.  There is quite a bit in this WOD, but focus on getting through one piece at a time.  If today’s Power Snatch weight is light enough where you think you can cycle the reps, check out the below video, courtesy of Train FTW (NOTE: if the weight is more in the range where you might get two in a row before having to drop it, don’t use these tips on cycling.  Rather focus on good form each rep).

Scaling Options:

Mile run -> 2K Row

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

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed

Cool Down:

Calf stretch on rig – 1 Min per side

Pigeon Pose on box – 1 min per side

Warmup:

10 Cal Row

10 Cobra to Downward Dog

10 Scorpion

10 Iron Cross

10 Cherry Pickers

20 Sec Hollow hold

10 Hollow Rocks

5 V-Ups

5 Cal Sprint on Rower

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).

S/S/S:

Deficit Deadlifts

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting Deficit Deadlifts this cycle before we re-test our 5X5!   With the reps per set being 5,4,3,2,1, respectively, the goal is to hit something heavy in each set.  The last set should be a heavy single.  If it happens to be a 1RM, cool!  But focus more on just getting something heavy up rather than chase a 1RM.

WOD:

AMRAP 10:

Row for Cals

On the 1:00 – 1 Ab-Mat Sit-Up

On the 2:00 – 2 Ab-Mat Sit-Ups

On the 3:00 – 3 Ab-Mat Sit-Ups

On the 4:00 – 4 Ab-Mat Sit-Ups

On the 5:00 – 5 Ab-Mat Sit-Ups

On the 6:00 – 6 Ab-Mat Sit-Ups

On the 7:00 – 7 Ab-Mat Sit-Ups

On the 8:00 – 8 Ab-Mat Sit-Ups

On the 9:00 – 9 Ab-Mat Sit-Ups

Think of this as an EMOM with a continuous row involved!  On the early minutes, with the lower Ab-mat sit up reps, try to crank on the cals!

Scaling Options:

AB mat sit ups -> Feet Anchored

If no rower, do Sumo Deadlift high pulls with 95/65. Every rep = 1 Cal

Cool Down:

10 Back roll to V-Sit (slow and controlled)

Roll out back – 30 passes

Pic courtesy of WOD Prep.  So, you survived the 2021 CrossFit Open.  Time to get back to work for the 2022 Open!!!

Warmup:

Grab light KB

200 M jog

10 KB Deadlifts

8 Russian Swings

8 Goblet Squats

4 Push Press per side

2 Turkish Get ups per arm (see video below, courtesy of CrossFit HQ)

S/S/S:

Turkish Get Ups

Spend 10 minutes working technique

So, take the first 10 minutes of class and work on your Turkish Get Up technique.  You don’t have to stick with kettlebells.  Feel free to use a DB, or a bar, if you prefer.  This goes for in the WOD as well.

WOD:

AMRAP 25:

6 Alternating Turkish Get Ups*

12 Goblet Squats (53/35)

24 KB Sumo Deadlift High Pull (53/35)

* For Turkish Get Ups, you can either pick a weight and stay with it the whole WOD, or try to increase weight each round.

So, as stated above, the goal is to climb in your Turkish Get U weight through the WOD.  But, if your technique is still fairly new, then it’s fine to pick a weight and stay with it through the whole WOD.  I’m not assigning a prescribed weight as I will eave it up to you to pick the starting weight that you can control, but it still makes you work for it.

Video courtesy of CrossFit Arsenal.  Demo of KB Goblet Squats

Video courtesy of Train FTW.  Demo of KB Sumo Deadlift High Pulls

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross Hold – 1 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

10 Kickers per leg
10 Squat 2 Stands
10 Thoracic High Fives
10 Spider-Man Lunge w/Twist
10 Push up to Downward Dog
10 Over & Backs
On Rig:
5 Scap Pull Ups
5 Kip Swings
5 Kipping Knee Raise
5 Kipping Pull ups
3 Toe2Bars
3 Chest2Bar Pull Ups
Barbell Warmup: With an empty bar and with hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Cleans, Power Clean from Shin, Front Squat, Thrusters, Push Jerk.

WOD:

The Final WOD(s) of the 2021 CrossFit Open are upon us!  And it wouldn’t be the Open without a twist.  We have 21.3!!!…..AND 21.4!!!!

Videos courtesy of The CrossFit Games.

“Open WOD 21.3”

For Total Time:

15 Front Squats
30 Toes-To-Bars
15 Thrusters (95/65)

Then, rest 1 minute before continuing with:

15 Front Squats (95/65)
30 Chest-To-Bar Pull-Ups
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 min.

NOTE: Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

“OPEN WOD 21.4”

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

For Movement Standards, Workout description, and score card click here

Scaling Options:

For 21.3

For Total Time:

15 Front Squats (65/45)
30 Hanging Knee-Raises
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chin-Over-Bar Pull-Ups
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chest-To-Bar Pull-Ups
15 Thrusters (65/45)

No scale for 21.4

Cool Down:

Lat Stretch on Rig – 1 Min per side

Couch Stretch – 2 Min per leg

Pic courtesy of The CrossFit Games. Open Workout 21.3 will be announced live on Thursday, March 25, at 12 p.m. local time. Don’t miss the sibling showdown as Scott, Saxon, and Spencer Panchik take on the workout as soon as it’s announced at the CrossFit Home Office in Scotts Valley, California.

Warmup:

10 Kickers per side

10 Bow 2 Bends

10 Squat 2 Stands

10 Cossack Squats

10 Pushup2Downward Dog

10 Spider-Man Lunge w/twist

10 Hollow Rocks

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, Back Rack Lunges (3 per leg), Kang Squat, RDL

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last go at the 2-Second Pause Back Squat prior to re-testing our 5X5.  Just like we did with Push Jerk this week, the heavy single does not have to be a 1RM, but if you’re feeling good, and the weights are moving good for you today, feel free to go for it!

WOD:

21-15-9:

Barbell Walking Lunge* (95/65)

Ab Mat Sit Ups

*One Lunge Rep equals L+R step

Video courtesy of Barbell Shrugged.  Demo of Walking Barbell Lunges. Try to mark off a good 30-50 foot section you can use for the walking lunge.  A shorter area will make you have to turn around way too many times.  And just have the back knee kiss the ground.  Don’t slam it down

Scaling Options:

Bar weight -> 75/55 -> As needed

Ab Mat Sit Ups -> Feet Anchored

Cool Down:

Oly Wall Sit – 3 Min

Pigeon Pose – 1 Min per side

Warmup:

Grab set of light DBs

200M Jog

10 DB deadlifts

5 DB Hang Power Cleans

5 DB Push Press

5 Double DB Swings

5 Push Ups on DBs

5 Devil Press

10 Huggers

10 Over & Backs

Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, 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-testing our 5X5.  This week, we’re looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  Does the heavy single need to be an attempt for a 1RM?  No, but if you are feeling good, and the weights feel good, why not go for it?

WOD:

12 Min to get as far as possible…

10 Devil Press (50/35)

200M Run

8 Devil Press

200M Run

6 Devil Press

200M Run

4 Devil Press

200M Run

2 Devil Press

200M Run

Video courtesy of CrossFit Federal Hill.  Sometimes, the goal isn’t finishing a WOD, but working all the way to the time cap.  This WOD is doable in the time limit, but you need to move!

Scaling Options:

DB Weight -> 35/25 -> As needed

Run -> 250M Row

Cool Down:

Child’s Pose – 2 Min

Cobra Pose – 2 Min

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

30 Double Unders or 5 Attempts

10 Med Ball Squats

5 Med Ball Push Press to Target

5 Wall Ball Shots

WOD:

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

1,200 Meter Run

Break up reps/distance any way you want.

Video courtesy of Invictus Fitness.  Tips on Wall Ball efficiency.  A great shooter’s choice WOD.  You can either grind through and do each section all the way through before moving on, or break up the distances/reps into sets and rotate through the movements.  Just remember, if you break it into sets, you’re looking at more time used to transition from one movement to the next.

Scaling Options:

Row -> additional 1200M Run

Med Ball weight -> 14/10 -> As needed

Cool Down:

Calf Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

5 Toe2Rope (see video below, courtesy of Ben Bergeron)

1 Rope Climb

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS

Demo of Toe2Rope.  This is teaching you to get the feet up high prior to wrapping them, that way it is easier to climb up the rope faster.

S/S/S:

Power Snatch + Overhead Squat

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 4Feb 1RM

Video courtesy of Will Flemming.  Our final run of our Snatch Complex prior to re-testing our 1RM.  As you know by now, perform 1 Power Snatch, then go into 1 Overhead Squat.  Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  The %s go up, so use as much of the 4 Min per round as you need.

WOD:

15 Min AMRAP:

1 Rope Climb

12 Handstand Push Ups

1 Rope Climb

200′ Bear Crawl

Time to get some good practice on rope climbing today.  Just like you practiced in the warmup, get the feet high up the rope prior to wrapping and locking the rope between the feet.  This will make it easier to move the hands up the rope.

Scaling Options:

Rope Climb -> 6 Strict Towel Pull Ups or Strict Chin Ups -> 10 Supine Ring Rows -> 10 Ring Rows

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand-release Push Ups

Cool Down:

Forearm rollout – 1 Min per side

Thread the Needle Hold – 1 Min Per side

Warmup:

Grab one light DB and box
10 DB deadlifts per side
10 Box Step Ups
5 DB High Pulls Per side
8 Box Jumps
10 DB Press Per Side
5 DB Snatches per side
6 Box Jump Overs
4 Burpees
2 Burpee Box Jump Overs
Kneeling OH stretch on box 30 sec

Video and pics courtesy of The CrossFit Games.  21.2 is a repeat of 17.1….which we just did a couple weeks ago….so you should be primed and ready to kill it!!!

WOD:

“CrossFit Open 21.2”

For Time:

10 DB Snatches (50/35)

15 Burpee Box Jump Overs (24″/20″)

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs

*20-min Time Cap

For Score Sheets, click here

NOTES
Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the box on the center of that line.This workout begins with the dumbbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1… go!” the athlete will begin the dumbbell snatches, alternating arms after each repetition. Once 10 reps are complete, they will move to the box and perform 15 burpee box jump-overs. Following this sequence, the number of snatch repetitions will increase each round while the burpee box jump-overs will remain the same. This workout ends when the athlete’s feet land on the ground on the other side of the box after the final rep.The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

TIEBREAK
Record the time at the end of each set of burpee box jump-overs.If the athlete completes the workout before the time cap, there will be no tiebreaker. If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps completed as well as the time at which they completed their last full set of burpee box jump-overs. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

Scaling Options:

DB weight -> 35/20

Burpee Box Jumps -> 20” box, Step Ups allowed

For Foundations, Equipment Free, and adaptive options, click here

Cool Down:

Banded Bully Stretch – 2 min per side

Leg Bleeds – 3 min

Pic courtesy of BoxRox. The second CrossFit Open workout live announcement drops at 5pm local Thursday and will see “Youth vs. Experience” go head-to-head. Scheduled to match up are top American athletes Samuel Kwant and Justin Medeiros.  What movements will we see? Tune in to the CrossFit Games site or YouTube page to find out!

Warmup:

20 Cal Row

10 In-place lunges

10 Pushup2downward dog

10 Cherry Pickers

5 Cobra2Hip Snap

10 Huggers

10 Over & Backs

4 Burpees

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, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk   

S/S/S:

Power Clean + Front Squat

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set. Sets start every 4 min

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Third stab at our Clean Complex.  One Power Clean and one Front Squat per rep.  As simple as this is, remember to keep full control at the end of one complex move and then maintain stability into the strength movement.  We get strong in these; your squat cleans will get better.  The %s stay the same as last time, but resp go u, so each round will be 4 Min.

WOD:

12 Min AMRAP:

20/15 Cal Row

10 Walking Lunges

5 Burpees

Video courtesy of CrossFit HQ.  The movement that could bite you in the butt is the Walking Lunge.  Don’t be in such a rush that you slam your knee into the ground.  Just let the knee kiss the ground and then come back up to fully standing.  Remember, you only get one set of knees.  Don’t wreck them!

Scaling Options:

Walking Lunge -> Air Squat

Cool Down:

Leg Bleeds – 2 Min

Triceps mash on barbell – 1 Min per side