Pic courtesy of The Morning Chalkup.  CrossFit releases its list of equipment we’ll need for the 2022 Open.  Get ready for some fun!  If you have not registered yet, click here.  You can do a search for our affiliate, Joint Strike CrossFit, to join our affiliate team.  Will be three fun weeks of WODs, so why not see where we land?

Warmup:

200M jog

10 Spider-man Lunge

10 Box Step Ups

10 Cobra 2 Downward Dog

10 Squat2Stand

10 Thoracic High Fives

5 Box Jumps

10 Hollow Rocks

On Pull Up bar : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups , kipping knee raise, Toe2Bar

WOD:

AMRAP 24:

25 Toes-to-Bars

50 Walking Lunges

75 Push-ups

50 Box Jumps (24″/20”)

25 Pull-ups

Video courtesy of Invictus Fitness.  Some good tips on Toe2Bar efficiency. Today’s bodyweight bonanza will give you some good time under tension to work good body control through a wide array of movements.  The rep counts are a little on the higher side.  So, if you are a gymnastic ninja, do your thing today.  If gymnastics skills are still a work in progress, your goal is manageable chunks and very short breaks before continuing on.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push up -> go to knees on the up

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion pose – 1 min per side

Warmup:

3 Rounds:

100M jog

5 Cherry Pickers

5 KB deadlifts (light KB)

5 Russian Swings

5 American Swings

5 KB Windmills per side – see video below, courtesy of ONNIT Fitness

8 Walking lunges

Then…

Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength. Second run through of Snatch Grip Deadlifts this cycle.  Again, we are looking at getting our first pull in the snatch very solid by getting stronger with these.  On each rep, re-set your hips to make the lift perfect.

WOD:

27-21-15-9-3*:

American Kettlebell Swings (53/35)

*50′ Single Arm KB OH Walking Lunge after each round

Video courtesy of Functional Bodybuilding.  Quick demo for Single Arm Kettlebell OH Walking Lunge. All you need for today’s WOD is a kettlebell and 25’ of room.  Set the 25’ area.  When doing the OH Walking lunge, lunge down the 25’ with the KB in one arm.  At the 25’ mark, turn around, switch hands and lunge back to the start

Scaling Options:

KB Weight -> 35/25 -> as needed

Cool Down:

Lat/armpit smash – 2 Min per side

Video courtesy of STRONG ATHLETE

Saddle Pose – 2 Min

Warmup:

50 Single Unders

8 Box step ups

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

5 Box Jumps

25 Dubs or 4 attempts

5 Cobra to hip snap

10 Spider-Man Lunges w/twist

On rig: On the rig, perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

WOD:

4 rounds, 60 seconds work, 30 seconds rest per station of:

Cal Ski Erg

Burpees

Pull Ups

Box Jumps (24/20)

Double Unders

Alternating Lunges

Score = Reps + Cals

Goal: after 1^st round of each movement, stay in +/- 5 reps/cals every subsequent round

Today is about repeatable efficiency in movements.  With having a minute of work, not looking for an all-out sprint, but taking full advantage of the whole minute (remember, you have a break right after the minute of work).  Think of the first round of each minute as the benchmark to hit in each subsequent round.  Can you maintain that pace?  Push yourself!  And yes, below you’ll see there is no scale for double unders today.  If you don’t have dubs, guess what?  You will get 4 separate minute opportunities to work on getting your first one. For some good tips, see video below, courtesy of WOD Prep

Scaling Options:

If no Ski Erg -> Banded Ski erg -2 reps per cal

Video courtesy of KIS Fitness

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Box height -> 20/16 -> as needed

DUs -> no scale

Lunges -> Air Squats

Cool Down:

Pigeon pose on box – 1 Min per side

Calf Stretch – 1 Min per side

Warmup:

400M jog

10 Cobra to downward dog

10 Thread the needle

10 kneeling Thoracic rotation – See video below, courtesy of Riot Athletics

10 Squat2Stands

10 Thoracic High Fives

On rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

Barbell warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch

S/S/S:

Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Second time hitting Hang Squat Snatch this cycle.  Again, our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.

WOD:

4 Rounds:

20/15 Cal Row

15 Dual DB Snatch (50/35)

10 Toe2 Bar

Video courtesy of Street Parking.  The Dual DB Snatch is one we haven’t done that often.  Think of it similar to the movement in Devil’s Press one you are on your feet.

Today’s classic triplet will help improve all areas of fitness for you.  Keep your breathing as steady as possible during the row.  Keep your core engaged and use some violent hip extension on the DB Snatch.  On the Toe2Bar, again, core engagement + hard push down on the bar to push your body back away from the bar to give you the room to get the toes up to the bar.

Scaling Options:

DB weight -> 35/25 -> as needed

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Cobra Pose – 2 Min

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:

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

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.  Quick note, you can do Power or Squat Cleans.  Highly suggest Power Cleans

Scaling Options:

HSPUs -> Push Press (95/65, scale weight as needed)

Bar weight for cleans -> 155/110 -> 135/95 -> 115/75 -> as needed

Cool Down:

Banded Bully stretch – 1 Min per side

Video courtesy of Self Holistic Health

Roll out T-Spine – 2 min

Join Max at 0600 M-W-F for Warrior training classes. These classes will incorporate functional training with a little competitiveness and community to feel to encourage getting fitter. This is a great way to get ready for that PT Test!

Warmup:

10 Cal Bike

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Super Squat Hip Sequence -see video below courtesy of Mobility WOD

S/S/S:

Back Squats

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our second visit to Back Squats on this Strength Cycle.  Again, we’re working on some good foundational strength here.  With the work sets dropping to 3, look to go heavier than the 5X5 week.  Still keep form perfect and protect your back by keeping that core tight!

WOD:

For Time:

10 Cals Bike

200 M Run

15 Cals Bike

400M Run

20 Cals Bike

800M Run

Time Cap: 15 Min

Looking to push the lungs a bit today!  Looking to keep right under a sprint pace on the bike and then a steady quarter-mile pace on all the runs. 15 Minutes if VERY doable.

Scaling Options:

Run -> 250M Row per 200M of running)

Cool Down:

Couch stretch – 2 Min per side

Roll out hamstrings – 1 Min per side

Warmup:

Grab light pair of DBs

Jog 30’ and back x3

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Walking lunge 30’

5 DB deadlifts

5 Cobra to Hip snap on Dumbbells

5 Devils press

6 walking front rack lunges

WOD:

20 Min AMRAP:

4 Devil’s Press (50/35)

30′ Dual DB Front Rack Lunge

4 Renegade Rows

6 Devil’s Press

30′ Dual DB Front Rack Lunge

6 Renegade Rows

etc…

Every round, add 2 reps to Devil’s Press and Renegade Rows

Videos courtesy of CrossFit Federal Hill, Train FTW, and CrossFit Hubtown, respectively.  Quick demos on Devil’s Press, DB Front Rack Lunge, and Renegade Rows.

The best way to set up for today is mark off a 30’ section on the floor.  Each end will server as a start/stop spot for your front rack walking lunges. At the end points, you will either perform Devil’s Press or Renegade rows.  On the Renegade rows, each time you row in a DB, that is one rep.  So, in the first round, where your rep count is 4, you will do 2 per side (alternate sides every rep).

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Doorway stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

400M jog

10 Bow to Bends

10 Cherry Pickers

10 Squat2Stands

10 Iron Cross

10 Scorpion

5 Back roll to V-sit

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs.  Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean

S/S/S:

Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set. Sets start every 3 min

%s based off 16-Dec 1RM

Video and description courtesy of Catalyst Athletics.

Execution: With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the upper thigh as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around and up into the clean rack position as you sit into the squat, stabilize, and recover to a standing position.

WOD:

For Time:

3 Deadlifts (315/225)

200M Run

6 Deadlifts (315/225)

400M Run

9 Deadlifts (315/225)

800M Run

Time cap: 13 Min

Today’s WOD is meant to give push a little muscular and aerobic capacity in you.  Try to increase pace on the longer runs and keep tight core on the lifts.

Scaling Options:

Run -> row 250M for every 200M of running

DL weight -> 75% of 1RM

Cool Down:

Iron Cross Hold – 1 Min per side

Roll out T-spine, 3 min

Warmup:

200M jog w/med ball

5 med ball front squats

5 med ball push press to target

5 wall ball shots

10 huggers

10 Over and Backs

On rig: Perform 5 reps of: Scap pull ups, kip swings, large kips swings (hips close to bar if doing muscle ups), pull ups

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

WOD:

CrossFit Open 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots (20/14)

Time cap: 20 min.

Video courtesy of the CrossFit Games. As we get closer to the 2022 CrossFit Open, we’ll take a trip back to some past Open WODs to get used to pushing ourselves for a certain time range.  Today you get 20 minutes to figure out how to knock out 40 muscle ups, 80 cals on the rower, and 120 wall ball shots.  You can break them up any way you like.  If you want to do 10 rounds of 8 cal row and 12 wall balls, then spend the remaining time doing muscle ups, cool.  You want to just go straight through as written, cool.  You want to do all the rowing, then break up the rest, up to you.  Shooter’s choice, but make the 20 minutes as effective as you can.

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> Burpee to Kipping Chest2Bar Pull Ups -> Burpee to Kipping Pull up

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

Cool Down:

Scorpion pose – 1 Min per side

Oly Wall Sit – 3 Min

Warmup:

Grab a box

10 Cal Bike

10 Box Step ups

10 Squat2Stands

10 Thoracic High Fives

10 Scap Push-ups – See video below, courtesy of Functional Bodybuilding

1 min Kneeling shoulder stretch on box – See video in cool down area, courtesy of Train FTW

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow rotations, press, push press

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our pushing movement this cycle will be the Push Press.  Besides continuing to make the shoulders stronger, the Push Press will also reinforce VIOLENT HIP EXTENSION.  The more violent, the more force you exert on the bar, the more weight you can jam overhead.  Just remember, don’t turn these into Push Jerks.  Make sure once you extend the hips, squeeze your butt to prevent the legs from re-bending.

WOD:

For Total Cals/seconds/reps:

3 Min Max Cal Bike

3 Min Rest

3 Min L-Sit: Accumulate as many seconds as possible in 3 min

3 Min Rest

3 Min Max Burpee Box Jump Overs (24/20)

Score=Cals + Sec + Reps

Video courtesy of RARE CrossFit.  Demo on the L-Sit and some scale options.

Today is a great time to test out your aerobic capacity, body control, and fast-twitch muscle fibers with the three movement sin the WOD.  With there being an even amount of rest time after each section, looking to really try to push that red line in each part.  With the Bike, just grit down and go.  Try NOT to stop at all during the 3 minutes.  If fatigue does start to kick in, slow the pace just a bit for 20 seconds, then kick it back up!  For the L-sit, unless you’re a gymnastics ninja, keep an eye on the clock and only count the seconds you are in the L-Sit (if no parallettes are handy, stack a couple 45# plates on both sides of you).  And with the burpee box jump overs, Do. Not. Stop. Moving.

Scaling Options:

If no bike -> Ski Erg or Rower

L-Sit -> legs bent

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon pose on box – 1 min per side