Pic courtesy of CrossFit HQ.  Don’t forget, if you registered for the Open, submit your scores by 5 PM PT Monday!

Warmup:

2 Rounds:

10 Squat2Stands

10 PVC Pass Throughs

10 PVC Around the worlds

Then…

10 Heel2Toe

10 Thoracic High Fives

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

Barbell Warmup: With an empty bar and in Snatch Grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High Pull, High Hang Muscle Snatch, BTN Push Jerk, OHS, Hang Power Snatch

S/S/S:

In 10 Min, find heavy set of 3 on Overhead Squat

Rest 5 Min, then…

Video courtesy of Catalyst Athletics. Today is not about finding a new 3RM, but if you hit a new one, awesome!  It is more about building up weight in the given amount of time and prepping the body for the loads it will feel in the WOD today.

WOD:

Every 90 seconds for 9 Min:

1 Snatch Deadlift + 2 Hang Power Snatch + 3 OHS

Stay at 60% of Heavy set of 3 across all 6 sets

So, now that we have our OH position dialed in, this complex, your goal is to stay good and tight in the Snatch Grip deadlift, use that hip explosion to move the weight overhead in the Hang Power Snatch, and then reinforce the OH position during the OHS.  With a load lower than what you just got for 3 reps, focus on perfect form.

Scaling Options:

Bar weight -> Start at 50% of Heavy 3-rep OHS

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Banded OH Stretch – 1 Min per side

Warmup:

8 Box Step ups

8 Push up to Downward dog (2 sec pause in DWD)

8 Alt Lunges

6 Box Step Overs

6 Tuck Jumps

4 Box Jump Overs

10 Shoulder Taps

Grab light DB

5 DB deadlift per side

5 DB high pull per side

5 DB Push Press per side

6 Alt DB Snatch

2 Wall Walks

WOD:

Video courtesy of The CrossFit Games.  Here we go!  The 2022 CrossFit Worldwide Open starts NOW!

CrossFit Open 22.1

Complete as many rounds as possible in 15 minutes of:

3 Wall Walks

12 Dumbbell Snatches (50/35)

15 Box Jump-Overs (24/20”)

Movement Standards and Score Sheets located here.

Scaling Options:

Wall Walks -> scaled version (see Movement Standards and Score Sheet for details.)

DB weight -> 35/20

Box jump overs -> step overs

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Pic and video courtesy of The CrossFit Games.  The CrossFit Open begins tomorrow!  22.1 will be released Thursday.  We will have it up on our Friday post for the Workout Of the Day.  Time to have some fun!!!

Warmup:

Place empty bar on the ground.

20 lateral hops over bar

10 Spider-Man lunge w/twist

10 Heel2Toe

10 Iron Cross

10 Lying Thoracic Rotations – see video below, courtesy of The Active Life

5 Cobra to hip snap

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Last run through of Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Our goal is to find a heavy single for the day, but don’t let the back round just to get super heavy. By now, you should feel much more stable on that first pull on the Snatch.  Continue to re-set your hips every rep to make the lift perfect.

WOD:

AMRAP 12:

7 Power Clean & Jerk @ 50% of C&J 1RM

14 Burpee Over Bar

Video courtesy of Misfit Athletics.  Some good tips on cycling the Clean & Jerks.The weight in today’s WOD should allow you to cycle the C&Js unbroken.  The quick you get through those, the quicker you get back to the Burpee over bar (which can be bar facing, or parallel to the bar).

Scaling Options:

Bar weight -> 40% of C&J 1RM -> something you can do 7 unbroken C&Js with

Burpee Over Bar -> Burpee-step-over-bar

Cool Down:

20 GHD Back Extension

Video courtesy of CrossFit HQ

Child’s pose – 2 Min

Warmup:

500M Row

10 Squat2Stands

10 Thoracic High Fives

10 Pushup2Downward dog

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

10 Shoulder taps in plank

2 Wall Walks

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

4@70%

4@75%

3@80%

Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Our final round of Hang Squat Snatch before we re-test our Oly 1RMs.  If you have been doing these each time they are programmed, you should feel much more comfortable getting under the bar as fast a possible and holding that good catch position.  %s go up, but time per round stays at 4 minutes.

WOD:

For Time:

Buy-In: 200m Dual KB Front Rack Carry (35/25)

Then, 3 Rounds of:

15 HSPU

250M Row

-10 Min Time Cap-

Video courtesy of Functional Bodybuilding. Looking for good core engagement in today’s WOD.  Brace your core in the dual KB front rack carry (keep shoulders back as well), and keep that core tight during the HSPUs.

Scaling Options:

KB weight -> 25/15 -> as needed

Handstand Push Ups -> Pike push ups off a box -> pike push ups off the floor -> Tall kneeling DB press*

Row -> 200M Run

Video courtesy of Progressive Programming

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Shoulder mash w/lacrosse ball – 2 Min per side

Warmup:

8 Cal Bike

Walking lunge 30’

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

10 med ball squats

5 med ball push press to target

5 wall ball shots

Super Squat Hip Sequence – video courtesy of Mobility WOD

S/S/S:

Back Squats

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our final trip to Back Squats on this Strength Cycle before we re-test our 5X5.  Today , the goal is to find a heavy single for the day.  If that just so happens to be a new 1RM, cool!  If not, make it good and heavy, BUT keep good form!

WOD:

EMOM 15:

Min 1 – 12/10 Cal Bike

Min 2 – 12 Wall Balls (20/14)

Min 3 – 40 Double Unders

Today’s EMOM is about efficiency. If done correctly, you should get good 20 seconds of rest every minute.  If not, keep a steady pace so your heart rate doesn’t go sky-high.

Scaling Options:

MB weight -> 14/10 -> as needed

Double Unders -> Practice dubs for 45 seconds -> 80 Single Unders

Cool Down:

Banded Hamstring stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Banded quad stretch – 1 Min per side

Video courtesy of Smarter Sweat

Pic courtesy of BlankCalendarPages.com. With today being Presidents Day, wanted a WOD we could do either at the Combat PT Tent (if open) or at the track

Warmup:

400M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 Cobra to Down Dog

5 Cobra to Hip Snap

On Pull up bar: Perform 5 reps of: Scap Pull up, kip swings, kipping knee raise,

WOD:

4 Rounds:

Run 800m

30 Burpees

30 Toe2Bar

Keep the run and burpees at a steady pace, and go for manageable chunks on the Toe2Bars

Scaling Options:

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

Run -> 1000M Row -> 200 Double Unders

Cool Down:

Cobra Pose – 2 Min

Scorpion stretch – 1 Min per side

Warmup:

Grab light KB

3 Rounds

10 KB deadlifts

5 Russian swings

5 Goblet Squats

5 OH KB Lunge per leg

25’ Front rack walk, r-arm

25’ front rack walk, l-arm

Then..

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

S/S/S:

3 Rounds for Quality:

50′ Dual KB OH Walk

50′ Dual KB Front Rack Walks

100′ Dual KB Farmers Walk

Goal is to complete each round unbroken.  Rest as needed between Rounds.

Videos courtesy of BoxLife Magazine, Functional Bodybuilding, and Train FTW, respectively. Quick demos of the three movements involved in this piece. Today’s skill/strength piece is more to help focus on core engagement in movements.  Throughout the overhead walks, front rack walks, and farmers walk, tighten down the stomach and make the steps smooth. Remember, this is for quality, not time, so the weight is up to you.  Should be something you can control, but not fail on.

WOD:

36-25-14:

Russian KB Swings (70/53)

*Complete 50′ DB OH Walking Lunge (50/35) after each round of KB Swings

Switch arms at 25′

Time cap: 12 Min

Videos courtesy of Functional Bodybuilding.  Demos for the Russian KB Swing and the Single Arm DB OH walking lunge. Continuing with our core-engagement focus today, in the WOD, you’ll need the same mindset.  Brace the core during the Russian swings to prevent injury to your low back.  When you git the OH walking lunge, tight core will be paramount in successfully getting through the distance.

Scaling Options:

KB weight -> 53/35 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Wall Straddle Stretch – 2 Min

Video courtesy of Power Monkey

Saddle Pose – 2 Min

Video courtesy of Signum Fitness

Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Squat2Stands

5 Inchworm push ups

10 Samson Stretch – see video below, courtesy of CrossFit 310

2X30-sec kneeling wrist stretch – see video below, courtesy of Train FTW

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

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Third run of Hang Squat Cleans in this cycle.  Continue to aggressively pull yourself under the bar and keep a tight receive position at the bottom of the squat.  %s stay the same as last time, but reps increase.  So, each round goes up to 4 minutes.

WOD:

EMOM 12:

Min 1 – 10/8 Cal Bike

Min 2 – 50 Double Unders

Min 3 – 100M Run

Min 4 – 8/6 Cal Ski Erg

Today’s EMOM is more about efficiency in the movements rather than making you run out of breath.  Each section of work should take 45 seconds or less to finish

Scaling Options:

Double Unders -> Scale number of dubs to finish in 45 sec -> 100 single unders -> Scale number of dubs to finish in 45 sec

Cool Down:

Calf stretch on rig – 1 Min per side

Couch stretch – 2 min per side

Warmup:

2 Rounds:

200M run

10 Cobra to Downward Dog

10 Spider-Man lunge w/twist

5 Scap Pull ups

10 Kip swings

5 Hollow rocks

WOD:

5 Rounds:

24 Pull Ups

16 Weighted Sit Ups (25/15)

800M Run

35 Min Time Cap

Video courtesy of Train FTW.  Demo for the weighted sit ups. Look to keep more of a steady state through the movements today.  With a higher volume in the WOD, trying to sprint out of the gates will do you no good.  Find a pace you can maintain all 5 rounds.

Scaling Options:

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

Weight for sit ups -> 15/10 -> as needed

Run -> 1000M row

Cool Down:

Roll out lats – 1 Min per side

Cobra pose – 2 Min

This week will be a bit of a de-load week to give our bodies just enough rest to be fully ready to go for the Open next week.  De-load does not mean easy.  Just takes the overall volume down just a little.

Warmup:

10 Box step ups

10 Alt Toe Touch (feet wide)

10 Spider-Man Lunge

10 Pushup2downward dog

5 Box jumps

10 huggers

10 Over and Backs

30 sec Handstand hold on wall

2 Wall Walks

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third visit to Push Press this cycle.  By this week, you should be dialed in to using the hip extension to get the bar moving before squeezing the legs and finishing the press.  With the reps dropping to 3 per set, look to start heavier than you did in the 3X5 week.

WOD:

AMRAP 15:

5* Handstand Push Ups

10 Box Jumps (24/20″)

15/12 Cal Ski Erg

* Add 2 Reps every set of HSPUs

So, the WOD starts with 5 HSPUs, 10 Box jumps, and 15/12 Cals on the Ski erg.  The next round will be 7 HSPUs, 10 box jumps, 15/12 cal ski erg.  The box jumps and ski erg stay the same each round, but the HSPUs increase by 2 reps every set.  As the number get high, look to break the HSPUs into manageable chunks to avoid hitting failure.  Muscle failure = longer time before you are ready to go again

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push-ups off floor ->  Tall kneeling DB press

Videos courtesy of Norcal Fitness and Progressive Programming, respectively.

If no Ski Erg -> Resistance band ski erg

Video courtesy of KIS Fitness

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Video courtesy of Self Holistic Health

Pigeon pose on box  – 1 min per side