Warmup:

2 Sets:

5 Single Leg KB RDLs per side

5 Goblet Squats

5 Single arm Shoulder Press

5 Single arm bent over row

8 box step ups(jumps in round 2)

Then…

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

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Hang Clean + Jerk

4@65%

4@70%

3@75%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Third run of our Clean Complex for the cycle.  %s stay the same but reps per set go up, so our time per set extends as well.  Each set has plenty of time allotted to finish the work on time.  Stay focused and make each rep perfect.

WOD:

12 Min AMRAP:

4 Dual KB Renegade Rows (55/35)

8 Box Jumps (24”/20”)

4 Dual KB Shoulder2OH (55/35)

8 Dual KB Renegade Rows

8 Box Jumps

8 Dual KB Shoulder2OH

etc…

Add 4 reps to Renegade Rows and Shoulder2OH every round. 

Box Jumps stay at 8 the whole time

Video courtesy of ONIT Academy.  Quick demo of the Renegade Row (each time you row with one arm = 1 Rep).

A partial ascending ladder AMRAP to make your Tuesday fly by!! Every round, your Renegade rows and Shoulder2OH will increase by 4, but your box jumps will always be 8 per round.  Don’t forget, on the Renegade Rows, keep the core tight as you row one arm up and keep the other one stable on the ground.

Scaling Options:

KB weight -> 35/25 -> as needed (Elite – (70/55)

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of CrossFit Steelhead.  Hope everyone recovered from last week and is ready for the last week of the 2023 CrossFit Open!!!

Warmup:

1:00 Row

50 Single Unders

10 Spider-Man Lunge w/twist

10 Heel2Toe

30 high-jump single unders

20 calf pedals in Downward Dog

10 Kneeling Lat Stretch

1:00 Row

20 Double Unders or 3 attempts

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Echo Bike

200 Double Unders

1000m Row

Time Cap: 30 Min

Looking for a good steady-state pace on today’s WOD.  If you do the quick math, accomplish each section in 6 minutes or less, you’ll make it under the time cap

Scaling Options:

Double Unders -> 400 Single Unders

Cool Down:

Calf Stretch on rig Stretch – 1 Min per side

Roll out lats and hips – 1 Min per side per body part

Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig: 5 scap pull ups, 5 kip swings, 3 jumping pull ups

then..

1 Round:

2 Burpee Pull Ups

2 Shuttle Runs (1 rep = 25′ down + 25′ back)

then…

Spend 5 min working up to starting Thruster weight

Video courtesy of the CrossFit Games  23.2 has dropped!!!

WOD:

23.2A:

Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups*
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-Ups after each round

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

For full rules, movement standards, scales, set up, and score sheet, click here

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side

Pic courtesy of The Barbell Spin.  Tune in to the CrossFit Games website or YouTube channel at 1pm local Thursday for the 23.2 announcement.  The announcement will happen live at CrossFit Bison and will feature two of the Fittest Men on the Planet, Roman Khrennikov and Pat Vellner, throwing down.  Don’t miss it!

Warmup:

200M run

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

Light DB 50’ OH carry, switch arms at 25’

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Back Squats this cycle.  5 sets of increasingly heavy triples will not be a walk in the park, but stay tight and get through them!  Make sure to take enough rest between sets so each set you are hitting it as hard as possible!

WOD:

Every 2 Min for 18 Min, rotate between 3 Stations:

Station 1 – 300M run

Station 2 – 100′ Single DB OH Carry (50/35) *

Station 3 – 15/11 Cal Ski Erg

*Switch arms every 25′

Video courtesy of Functional Bodybuilding. Like last week, we’re still wanting to get some good work in without leaving ourselves overly sore for tomorrow’s Open WOD.  Make the movements as smooth as possible rather than muscling through.

Scaling Options:

Run -> 375M Row

DB weight -> 35/25 -> as needed

Cool Down:

Banded hamstring stretch – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

1:00 Row (easy pace)

10 Alt V-Ups

10-sec hollow hold

1:00 row (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on row

10 Squat2Stands

10 Hollow rocks

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third strike at Clean Pulls this cycle. With hitting 5 sets of 3, our aim is to go even heavier in these than the 5X5 or 3X5 weeks. With the clean pull, really launch those hips open when the bar hits the mid-thigh.  Get explosive!!

WOD:

35-25-15*:

Cal Row

Ab-Mat Sit Ups

*200′ Dual KB Farmer walk (70/55) after each round of Sit Ups

Video courtesy of CrossFit HQ.

Friday’s 23.1 kicked off the WOD with a pretty good chunk of Cals on the rower.  In today’s WOD, the Cals per round are lower, so we’re looking to start fast and get even faster every subsequent round.  Throughout each movement today, keep the core engaged!

Scaling Options:

Sit ups -> feet anchored

KB weight -> 55/35 -> as needed

Cool Down:

Side plank – 1 Min per side

Cobra – 2 Min

Warmup:

2 Rounds:

10 Cal Bike

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

5 Cobra2Downward Dog

5 Cobra to Hip Snap

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

4@65%

4@70%

3@75%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch complex for this cycle.  %s stay the same, but reps increase, so time per set increases again.  Want to make sure you have enough time so you can focus on form rather than going through these fast.  As we are now more comfortable in this complex, aim to get aggressive on the drop under during both the snatch and hang snatch.

WOD:

3 Rounds For Time:

15/11 Cal Bike

12 Power Snatches (95/65#)

9 Bar-Facing Burpees

Time Cap: 12 Min

Video courtesy of Coastal Fitness.  Demo of a few cycling variations for the Bar Facing Burpee.

Get a good start going on the bike to begin, but throttle back the last few cals so you have some juice left to tackle the rest of the movements for the round.

Scaling Options:

Bar weight -> 75/55 -> as needed

Bar facing burpees -> step over bar after burpee

Cool Down:

Calf Stretch on rig – 1 Min per side

Laying Thoracic Rotation – 10 per side

Video courtesy of The Active Life.

Pic courtesy of GemsNY.  The Combat PT Tent will be closed Monday in observation of Presidents’ Day.  See you Tuesday!

Warmup:

1 Min Row
10 Spider-Man Lunge
10 Squat2Stand
10 Thoracic High Fives
10 Scorpions
1 Min Row

On Rig: 5 Scap Pull Ups, 5 Kip Swings, 5 Kipping Knee Raise, 5 Kipping Pull Ups or Jumping Pull Ups

Barbell Warmup: In Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, hang power clean, power clean from shin

Grab med ball: 5 MB squats, 5 push press to target, 5 wall ball shots

WOD:

Video courtesy of The CrossFit Games.  23.1 is HERE!!!

14 Min AMRAP:

60 Cal Row

50 Toes-to-Bars

40 Wall-Ball Shots (20/14)

30 Cleans (135/95)

20 Ring Muscle-Ups

For workout description, movement standards, and scorecard, click here

So, the Open begins with a repeat of 14.4!!!  Best advice I can give you…

1. Have FUN!!!

2. Don’t come out too hot on the row.  Keep a steady, even pace so you don’t have to take forever to recover before the Toe2Bar.  Once there, take manageable chunks on the T2B, even if that means doing singles, just don;t rest long between.  Same goes for the wall balls.  Do chunks of reps you know you can do without fail, rest, then repeat until you finish.  Fast singles on the Cleans, and then go for broke on the Muscle ups!!!

Don’t forget, if judging, the tie-breaker is the time the athlete finishes the Cleans in a given round.

LET’S GO!!!

Scaling Options:

MB weight -> 14/10

T2B -> Hanging Knee Raise

Bar weight -> 95/65

Muscle Ups -> Chin-over bar Pull Ups

If you need options past these or you are in the 55+ Masters Division, see a coach

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side

Downward Dog – 1 Min

Warmup:

1:00 Echo Bike

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk – See video below, courtesy of Train FTW

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)

S/S/S:

Close-Grip Bench Press

3X5

Increase weight each set

Video courtesy of Juggernaut Training Systems. Our second run at Close-grip Bench press this cycle. Quick reminder of points of performance.: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.

WOD:

EMOM 16:

Min 1 – 30-sec Max Cal Bike

Min 2 – 20 Feet-elevated Push Ups

Min 3 – Accumulate 30-sec L-Sit Hold

Min 4 – 10 Zottman Curls (athlete chooses weight)

Video courtesy of Functional Bodybuilding.  Quick demo for Zottman Curls. Think of today as a bit of a recovery WOD so we are fresh for Friday. Still, get the work in each round.  The max cals for 30 seconds should make it so the next 30 seconds are needed to recovery your breath. For feet-elevated push ups, have the feet on a box or bench and hands on the ground.

Scaling Options:

No bike -> Max Cal Row or Ski Erg

Feet Elevated push-ups -> Hand-release push ups

L-Sit Hold -> Seated Pike Hold – see video, courtesy of Power Monkey Fitness

Cool Down:

Scorpion Stretch Hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

3 Rounds:

200M jog

10 Alt V-Ups

8 Alt Spider-Man Lunge

10 Hollow Rocks

Jump to 6” target

Then…

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows. Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin

WOD:

10 Rounds For Time:

Reps: 10,9,8,7,6,5,4,3,2,1 of…

Power Snatch (115/80)

Ab-Mat Sit Ups

*200m Run After Each Round

Video courtesy of Train FTW. Good, efficient cycling of the barbell will save you in the WOD today.  The weight should be something where, gun-to-the-head you could cycle 8-10 reps unbroken.  Yes, after the first rep from the ground, the hips may rise up just a little higher (see video), but make sure the belly stays tight.  Use the ab-mat sit ups as the recovery piece, and get a moderately fast 200M pace going in all runs.

Scaling Options:

Bar weight -> 95/65 -> as needed (Elite 135/95)

Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)

Run -> 250M Row per round

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side