Warmup:

1:00 Jump Rope

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

1:00 Jump Rope

30 Calf Pedals in Down Dog

5 Cobra to Hip Snap

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, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

S/S/S:

Clean & Jerk Complex:

Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk

With a running clock:

From 0:00-5:00, do 3@65%

From 5:00-10:00, do 3@70%

From 10:00-15:00, do 3@75%

%s Based off 10Jan2024 1RM

Video courtesy of Strong by Mona.

Third run of our Clean & Jerk complex this cycle. Same focuses as last time.  Reps increase per set, so you get a little extra time each set as well.

WOD:

AMRAP 12 min:

15 Double Unders

7 Hang Power Cleans (50% of C&J 1RM)

15 Double Unders

7 Burpees

Video courtesy of Kristi Eramo O’Connell.

Today is all about constant movement from “Go!’ until the end of the 12 minutes. That said, instead of trying to sprint your dubs, steady pace them so less chance of tripping up on the rope (re-starting always eats up time). For the Hang Power Cleans, use the hips more than the arms so you have some grip later in this one. Burpees, are, well,…burpees.  Same rules, steady going down, steady going up.

Scaling Options:

Bar weight -> 40% of 1RM -> As needed (ELITE: 60-70% of 1RM)

Dubs – 2X Single Unders (ELITE: CrossOvers)

Cool Down:

Scorpion Pose – 1 Min per side

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation

Warmup:

10 Cal Row

Spider-Man Lunge 30’

Walking Kicks 30’

Twisting lunge 30’

Samson Walking Lunge 30’ – see video below, courtesy of The Active Life

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OHS

Barbell Warmup – With an empty bar and in snatch grip, complete three reps of: dip/shrug, dip/shrug/hi elbows, muscle snatch, Behind The Neck push jerk, high hang power snatch, power snatch from shin

WOD:

Valentine’s Day Massacre Partner WOD:

8 SETS

AGAINST A 2:00 CLOCK, complete…

18 Calorie Row (Break up however you need)

Max Reps Power Snatch (115/80) in remainder of time

-Rest 2:00 between sets

Score = Total Power Snatches

Compare to 20220214

Pic courtesy of SCCF.

What better way to spend Valentine’s Day than by placing your faith in the hard work of your partner as they will do the same with you!  The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Banded OH distraction – 2 min per side

Video courtesy of The Ready State

Banded hamstring stretch – 2 min per side

Warmup:

10 KB Deadlifts

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

10 Box Step Ups

10 KB Russian Swings

10 PVC pass thrus

10 PVC around the worlds

5 Box jumps

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Overhead Squat this cycle.  With the sets jumping back up to 5, but reps dropping to 3, would really like to see an increase in weight per set compared to both the 3X5 week and the 5X5 week.

WOD:

For Time:

50 Am. KB Swings (55/35)

25 Box Jump Overs (24″/20″)

40 Am. KB Swings

20 Box Jump Overs

30 Am. KB Swings

15 Box Jump Overs

Time Cap: 12 Min

Video courtesy of CrossFit Inguz.

Hip hinging (in the KB Swings) and fast hip extension and closure (in the box jumps) will be your primary focus today. Goal should be to go as close to unbroken on each section, keeping rest to only during transition from one movement to the other. For that to happen, find that steady pace you can keep throughout each round.

Scaling Options:

KB weight -> 35/35 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Banded Bully Stretch – 1 Min per side

Thoracic Extension on Med Ball – 2 Min per side

Video courtesy of Chalk Fitness

Pic courtesy of the New York Post.  Hope everyone didn’t overdo it for the Super Bowl.  Got workouts to do today!

Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

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

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

Compare to 20221021

Video courtesy of CrossFit HQ.

This week, instead of re-visiting an Open WOD, I wanted to re-visit a few of WODs with some movements we’ll likely see in the Open. So, in 2022 we took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  Like last time, the point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy. See if your movement efficiency has improved from 2022 to now.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

ELITE: Do WOD w/Vest

Cool Down:

Doorway – 1 Min per side

Lying Thoracic Rotation – 10 per side

Warmup:

1:00 Echo Bike

Bear crawl 30’

Seal Walk 30’

Walking Lunge 30’

Heel2Toe 30’

:30 wall sit

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

3X5

Increase weight ea set

Videos courtesy of CrossFit HQ.

What better way to go into the weekend than a good Bench Press session?!  Aim to go heavier than the 5X5 week.

WOD:

2 Rounds:

1 Min Max Push Ups

-1 Min Rest

1 Min Max V-Ups

-1 Min Rest

1 Min Max Pull Ups

-1 Min Rest

1 Min Max Air Squats

– 1 Min Rest

Score = Total Reps

Looking for mini bursts of reps for the minute of work in each section.  Keep form on point, especially in the pull ups.

Scaling Options:

Push Ups -> off bench (ELITE: HSPUs)

Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Doorway Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 jump rope

10 Hollow Rocks

10 Alt V-Ups

:30 Calf stretch in down dog

1:00 jump rope

10 empty bar good mornings

10 Elbow Rotations

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

Barbell warmup – With empty bar, do 3 reps of: dip/shrug, dip/shrug/high elbows, hang power clean, power clean from mid-shim, push press, push jerk, split jerk

WOD:

For Time:

100 Double Unders

25 Ab Mat Sit-Ups

12 Clean & Jerks (95/65)

80 Double Unders

25 Ab Mat Sit-Ups

10 Clean & Jerks (115/80)

60 Double Unders

25 Ab Mat Sit-Ups

8 Clean & Jerks (135/95)

40 Double Unders

25 Ab Mat Sit-Ups

6 Clean & Jerks (155/110)

20 Double Unders

25 Ab Mat Sit-Ups

4 Clean & Jerks (175/125)

35 Min Time Cap

Video courtesy of CrossFit HQ.

Mini-chipper like WOD today.  As you go along, the dubs and C&J go down, but the weight on the C&Js go up each time, so stay composed on each rep.

Scaling Options:

Bar weight -> 50/60/70/80/90% of Clean &Jerk 1RM

Double Unders -> 2X Single Unders

Ab-Mat Sit Ups -> feet anchored

Cool Down:

Banded Bully Stretch – 1 Min Per side

Cobra Pose – 2 Min

Warmup:

200M jog

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

200M jog

10 KB deadlifts

5 Russian Swings

5 Scap Pull ups

5 Kip Swings

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

3X5

Increase weight ea set

Video courtesy of Untamed Strength.

Second time hitting our pause Deadlifts this cycle.  Working sets drop to 3, so aim to go heavier per set than you did on the 5X5 week.  That said, make sure you don’t lose tension while performing the pause on each rep.

WOD:

EMOM 15:

Min 1 – 15 Toe2Bar

Min 2 – 200M Run

Min 3 – 25 Am KB Swings (55/35)

Video courtesy of CrossFit HQ.

Proficiency in movement.  That’s what today’s WOD is all about.  Being smooth in the Toe2Bar, making your strides quick on the run, and shortening the distance of getting from point A to point B on the KB Swing.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> Cut to distance you can complete in under 1Min -> 250M row for every 200M run

Cool Down:

Iron Cross – 1 Min per side

Calf smash on KB – 1 Min per side

Video courtesy of WODdoc

Warmup:

1:00 Row

10 Cobra2Downward Dog

10 Scorpion Stretch

10 Spider-Man Lunge w/twist

1:00 Row

5 Cobra to Hip Snap

3 Burpee over line

10 Kneeling Lat Stretch

1:00 Row

WOD:

2019 CF Games Online Age Group Qualifier

WOD 2

For Time:

80 Bar-Facing burpees

4,000-Meter row

Time cap: 30 minutes

Video courtesy of The CrossFit Games.

In our trip back down CrossFit Open memory lane, we also want to include checking out some of the next round of the Open, the Online Qualifier WODs.  Today we go back to the 2019 Online Qualifier, WOD # 2.  Doesn’t get any simpler.  Get through 80 Burpee over bars (put at least 10# plates on your bar for the correct height) and a 4K row. Keys to victory – steady, constant reps of the burpees and build up the speed on the row as you get closer to the finish

Cool Down:

Scorpion Stretch – 1 Min per side

Cross Body Lat Stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions

The CrossFit Open is right around the corner.  Click here to register.  Our Affiliate is listed on which affiliate to pick should you decide to sign up.

Warmup:

2 Sets:

8 Box step ups

10 Spider-Man Lunge

10 Push-ups w/twist

10 Bow2Bends

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

Then…

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 Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

With a running clock:

From 0:00-4:00, do 2 @65%

From 4:00-08:00, do 2 @70%

From 08:00-12:00, do 2 @75%

%s Based off 10 Jan 1RM

Video courtesy of Bredni Roque.

Our second time hitting our Snatch Complex this cycle.  With % going up, we’ll give you an extra minute to get through each set.

WOD:

10 Min AMRAP:

10 Dual KB Step-Ups (55/35) (24″/20″)

5 KB Renegade Rows (per side) (55/35)

10 Dual KB Step-Ups

10 KB Renegade Rows (per side)

10 Dual KB Step-Ups

15 KB Renegade Rows (per side)

10 Dual KB Step-Ups

20 KB Renegade Rows (per side)

Etc…

Score = Completed Rounds + leftover reps

Video courtesy of ONNIT.

Today you’ll tackle an ascending ladder of KB Renegade Rows with a constant set of 10 Dual KB step ups in each set.  Smooth, steady reps is your game plan.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder stretch on box – 2 Min 

Warmup:

400M Jog

Bear crawl 30’

Inchworm to Cobra 30’

Spider-Man Lunge 30’

Heel2Toe 30’

2 Wall Walks

:30 Handstand hold at top of Wall Walk

3 Burpee to target (6” above reach)

WOD:

AMRAP 2 Min:

200-m run

AMRAP Burpee to Target

– Rest 2:00 –

AMRAP 4 Min:

400-m run

AMRAP Wall Walks

– Rest 4:00 –

AMRAP 6 Min:

800-m run

AMRAP Wall Walks

– Rest 6:00 –

AMRAP 8 Min:

1200M Run

AMRAP Burpee to Target

Score = Total Burpee to Target + Total Wall Walks

Video courtesy of OPEX Fitness.

Equal work/rest in today’s WOD means you should each work piece with a good amount of intensity.  The runs are just your buy-in each time.  Keep a good pace, but don’t sprint it out.  You want some gas in the tank when you hit either the burpee to target or wall walks.

Scaling Options:

Run -> 250M Row for every 200M run

Wall Walks -> Wall Walk to highest point -> 8 Alt Shoulder Taps per wall walk.

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of Mobility WOD