Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Hollow Rocks

5 Cobra to Down Dog

20 Calf Pedals in Down Dog

5 Cobra to hip snap

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then 5 reps Push Press

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last cycle our Pressing movement focused on Strict Press. This cycle, we’ll build on that with the Push Press. Using the hip inclusion to add more force to the bar to get it moving.  The goal is about a 30% increase between Press and Push Press.

WOD:

CrossFit Open 12.1

AMRAP 7:

Burpees to 6” target

Video courtesy of The CrossFit Games.

With the 2025 CrossFit Open right around the corner (25.2 will be our workout of the day on 28Feb) we thought it was time to have a little fun and get us back in the mindset/feeling of the Open WODs.  So, each Friday leading up will either be a repeat of an Open WOD or a WOD inspired by an Open WOD.  This week, we go way back to 2012 for WOD 12.1.  Who doesn’t love Burpees?!  And these burpees a jump to touch a target that is 6” above your reach.  As you can see in the demo video, even though it is 7 minutes, sprinting would be a mistake.  Smooth and steady, kids.

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per side

Warmup:

3X:

:30 Echo Bike

10 Cossack Squats

5 Cobra to Down Dog

10 Glute Bridge Raise

-then-

3 Sets:

5 front squats

3 Push Press

2 Thrusters (increase weight ea set)

WOD:

In 5 Min, complete:

30/25 Cal Echo Bike

10 Thrusters (115/80)

-rest remaining time-

Repeat for a total of 5 Rounds.

Score = slowest round

Video courtesy of CrossFit HQ.

Hit the bike at a quick pace, but not all-out sprint, otherwise your legs will be trash when you hit the thrusters.  When in your rest time, keep the legs moving around so they don’t get cold prior to hitting the bike again.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

T-spine stretch on Med ball – 2 Min

Video courtesy of Invictus Athletics.

Warmup:

200M jog

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

200M jog

10 Scorpions

10 Kneeling Lat Stretch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pulling movement this cycle is the Clean Pull. The focus here is going through the movement like you are going for a heavy clean all the way to the triple extension.  You should be able to go pretty heavy on these compared to your Clean. Remember with the Clean Pull, finish with the jump/shrug, but do not pull the elbows up.

WOD:

3 Rounds For Time:

21 Pull Ups

35 KB Sumo Deadlift High Pulls (55/35)

400M Run

Video courtesy of WOD Star.

With Sumo Deadlift High Pulls, always think “core to extremity”.  This means your force in this movement comes from the core and hips to move the KB off the ground to the hip.  Once the hips fully open your back and shoulders and arms take over to get the KB higher.

Scaling Options:

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

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

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 Ski Erg EZ pace

10 Box step overs

10 Kickers

5 Inchworm to hollow – see video below, courtesy of Dr. Tyler Kallasy

:30 Cobra Pose

5 Jumping knee tucks

5 Box Jump overs

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

WOD:

For Time:

150/120 Cal Ski Erg*

*Every 3 Min complete 8 Box Jump Overs (24″/20″)

Start workout on Ski Erg

Time cap – 45 min

Video courtesy of Misfit Athletics.

Spoiler alert – no one is going to finish this WOD in 3 minutes, so just know going in, you’ll have some box jump overs in your future.  That said, still work to get a good chunk of calories out of the way every 3 minutes.  Would suggest maybe stopping about 10-15 seconds before the 3 min mark so you are a bit fresher going into the box jump overs.

Scaling Options:

Total cals -> 100/80 (ELITE: 220)

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

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

Walking Lunge 30’

Spider-Man lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

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

S/S/S:

Hang Snatch

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 8Jan 1RM

Videos courtesy of Catalyst Athletics.

Our Snatch variation this cycle will focus on the hang Snatch.  We want to really get an explosive hip extension from the hang so the bar gets up high enough for us to get under the bar as fast as possible.  The goal is to land at the bottom of an overhead squat rather than catch high and ride the bar down.

WOD:

AMRAP 20:

25’ Overhead Walking Lunge (95/65)

25 Am KB Swings (55/35)

25’ Front Rack Walking Lunge (95/65)

5 Devil’s Press (35/25)

Pacing is your friend on this one.  Trying to sprint the first go-through to a lot of time of you hunched over and out of breath.  In the Walking lunge pieces (especially the OH version) keep the pace steady so you don’t lose your balance.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE:115/80)

KB weight -> 35/25 -> as needed (ELITE:70/50)

DB weight -> 25/15 -> as needed (ELITE:50/35)

Cool Down:

Banded OH distraction – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Row

10 Hollow Rocks

1:00 Jump Rope

20 Calf Pedals in Down Dog

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 14Nov

Video courtesy of CrossFit HQ.

Re-test week finished off with our Strict Press 5X5 re-test Just like the rest of the lifts this week, aim to go heavier per set than you did the first time.

WOD:

Team of 2

3 Rounds:

30 Double Unders

15/13 Cal Row

12/10 Cal Ski Erg

Partner 1 completes a full round, while partner 2 rests.

Switch when partner finishes a full round. Each partner completes 3 full rounds. Score= total time

Video courtesy of CrossFit HQ.

Finish of the week with a fun way or getting to know those in the gym with a partner WOD.  Try to finish each round right about 3 minutes or so. If you don;t have a partner, go 1:1 work to rest.

Scaling Options:

Dubs -> 60 Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per side

Warmup:

3X:

100M medball run

5 MB Squats

5 MB Thrusters

5 Kip Swings

Then…

:30 Banded Front Rack stretch – see video below, courtesy of BWCF

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

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 8Nov

Video courtesy of CrossFit HQ.

Re-test week marches on with our re-visit of Front Squat 5X5.  Keep the core engaged throughout the lifts and grind through!

WOD:

15 Min AMRAP:

7 Pull Ups

14 Med Ball Bearhug Walking Lunge (20/14)

28 Wall Balls

Video courtesy of Pete Tormey.

Steady pace through each movement will be the order of the day. In the medball bearhug walking lunge, engage the core to prevent you from leaning forward in the lunge.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

MB weight -> 14/12 (ELITE: use heavier sand ball for lunges)

Cool Down:

Couch Stretch – 1 Min per side

T-spine stretch on Med ball – 2 Min

Video courtesy of Invictus Fitness.

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch 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

Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – 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

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 23Oct2024

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Looking for some inspiration?  Check this out (courtesy of Weightlifting House)!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

Side Lunge 30’ and back

Twisting Luge 30’

10 Box step ups

Kickers 30’

Inchworm 30’

High Knees 30’ and back

Butt kickers 30’ and back

5 Box Jumps

WOD:

6 Rounds:

400M Run

21 Box Jumps (24”/20”)

21 Am KB Swings (55/35)

Time Cap – 32 Min

Video courtesy of CrossFit HQ.

Just good ‘ol classic CrossFit for today.  There is no shortcut/tricks to success to this one except settle in and grind through.

Scaling Options:

Run -> 500M Row

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

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

Cool Down:

Pigeon Pose on Box – 1 min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

5 Inchworms Push ups

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 5Nov

Video courtesy of Rogue Fitness.

Re-test week kicks off with our Deficit Deadlift 5X5 re-test.  The goal is each set you do today should be heavier than each set you did on 5Nov (if I went 200/210/220/230/240 on 5 Nov, I should be able to go at least 210/220/230/240/250 today, maybe even heavier).

WOD:

Part 1

EMOM 10:

ODD – 20/30 sec L-Sit Hang on Bar

EVEN-45 Sec Plank (on forearms)

Rest 3:00

Part 2

21-15-9:

Toe2Bar

Handstand Push Ups

Ab-Mat Sit Ups

Video courtesy of Train FTW.

2-parter WOD to kick off the week.  First piece will help reinforce the core engagement from the deadlifts.  Part 2 will continue this core engagement and add in shoulder endurance as well.

Scaling Options:

L-Sit on pull up bar -> L-Tuck on Pull up bar -> Hollow Hold on ground

Video courtesy of Functional Bodybuilding

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> V-Ups

HSPUs -> Pike Push ups off box -> Pike Push Ups off floor

Cool Down:

Thread the Needle – 1 Min per side

Iron Cross – 1 Min per side