Pics courtesy of the CrossFit Games.  Congrats to Tia-Clair Toomey, Justin Mederiros, and CrossFit Mayhem on their wins in the Women’s, Men’s and Affilaite Cup divisions, respectively, at the 2021 CrossFit Games.  Training for the 2022 season begins NOW!!!


Jog 30’ and back x3

High Knees 30’

Butt Kickers 30’

Knee Hug2 Hip Opener 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

Barbell Warmup: With an empty barbell, complete 5 reps of: Good mornings, back squat, Elbow rotations, push press, front squat, dip/shrug (hands in clean grip), hang power cleans, deadlifts

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


“Bring Sally Up Back Squat Test”

Use 50% Bodyweight for bar weight

Video courtesy of Vivendi LAB.  So, let’s have a little fun to start off the week.  For those doing this at home, or at the gym, you’ll need access to Moby’s song “Flower”.  Every time you hear “Bring Sally Up”, you’ll be at the top of a Back Squat. Every time you hear “Bing Sally Down”, you’ll get to the bottom of a back squat and HOLD that position until you hear the next “Bring Sally Up”. This will test your grit, but is make-able, and is over in about 4 Min.  You can do anything for 4 minutes…



For Reps:

Tabata Deadlift (175/125)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total number of reps completed in all 32 intervals.

What makes a Tabata workout even better?  When it has a barbell!!!  Like any other Tabata WOD, you will do all 8 rounds of 20 seconds work, 10 seconds rest on one movement BEFORE going to the next movement.  And between movements, you will get a minute rest to adjust the weight on your bar.  And yes, you read the weights correctly, they do go down from one movement to the next.  We go from a basic movement that allows work of more muscle groups and can move more weight, to more complex movements where your capacity for weight won’t be as great, but efficiency in the movement will make the given weight manageable.

Scaling Options:

Bar weight in “Bring Sally Up” -> weight you can handle 30 unbroken reps with

Bar weight in WOD -> as needed, but make sure there is a drop each time you go to a new movement

Cool Down:

Couch Stretch – 2 Min per side


T-Spine to Posterior Chain rollout – 3 Min

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