Warmup:

400M Run

10 PVC pass thrus

10 Over and Backs

10 Huggers

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

-then-

3 Rounds:

3 Lateral Burpee over DB

2 DB Hang Clean to OH (ea side)

15’ Walking Lunge

WOD:

CrossFit Open 25.1

AMRAP 15:

3 Lateral Burpees over the Dumbbell

3 Dumbbell Hang Clean-to-Overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 Reps to the

burpees and hang clean-to-overheads.

DB weight – 50/35

Video courtesy of The CrossFit Games.

For Official Standards, Requirements and Regulations, and an official Score Card go here

Bodyweight Lunge – use this time to get the heart rate and breathing under control. Would suggest prior to doing the WOD, practice your 15′ section get an idea of the steps it takes

Scaling Options:

DB weight -> 35/20 -> as needed

Cool Down:

Child’s Pose -2 Min

Iron Cross – 1 Min per side

Leg Bleeds – 2 Min

Video courtesy of The CrossFit Games.

The 2025 CrossFit Open kicks off live from CrossFit Mayhem on Thursday, Feb. 27! The first to take on Open Workout 25.1, presented by Rogue, in Cookeville will be three CrossFit Games competitors — Haley Adams, Austin Hatfield, and Roman Khrennikov! Hosts Rory Mckernan and Chase Ingraham will be calling all the action!

Athletes:

🏋️‍♂️ Haley Adams is an eight-time CrossFit Games athlete — five as an individual and three in the teenage division. She won the Girls 16-17 division in 2018, and finished fifth at the 2024 CrossFit Games. Adams has never finished outside the top ten at the CrossFit Games.

🏋️‍♂️ Austin Hatfield burst onto the CrossFit Games scene in 2024, winning the final two events and finishing 10th overall. Hatfield also has two top-15 finishes in the worldwide Open, taking 11th place in 2023 and 14th place in 2024.

🏋️‍♂️ Roman Khrennikov has qualified for the Games six times with back-to-back podium finishes in 2021 and 2022. Khrennikov has also won two Semifinals, one Regional, and a Last-Chance Qualifier. Last year, Khrennikov finished ninth at the CrossFit Games.

Tune in: 🗓️ Feb. 27, 2025 ⏰ 12 p.m. PT — Open Workout 25.1 announced + elite athlete throwdown

📺 CrossFit Games website and/or YouTube channel

Now, back to our programming for today…

Warmup:

200M jog

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Walking Kicks 30’

Crab walk 30’

Stiff-leg bear crawl 30’

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, high elbows, hang power clean, Push Press

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Push Press before we re-test your 5X5.  Looking to finish with a heavy single for today.  If that happens to be a new 1RM, awesome!  If not, as long as it is heavy for today and you do it successfully.

WOD:

4 Rounds:

400M Run

100’ Dual DB Front Rack Carry (50/35)

Video courtesy of Central Athlete.

Today, our goal is to get the work in without overly taxing things, as we want to be pretty fresh for whatever The CrossFit Open 25.1 has in store for us.

Scaling Options:

Run -> 500M row

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

Cool Down:

Leg Bleeds – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

1 Min Ski Erg

10 Over & Backs

10 Huggers

10 1-Arm DB deadlifts ea side

10 Bow to Bends

10 Thoracic High Fives

5 1-arm DB press per side

10 Iron Crosses

2 Wall Walks

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Clean Pulls prior to our 5X% re-test.  The goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double.  And finishing off with the heaviest single for the day. Goal = be a bit above your Clean 1RM

WOD:

Partner WOD

AMRAP 20:

8 Call Ski Erg

8 Devil’s Press (50/35)

8 Handstand Push-Ups

You go/ I go. Partner 1 completes a round while partner 2 rests and vice versa

Video courtesy of CrossFit HQ.

Fun little partner WOD for our mid-week grind.  While one partner does a full round, the other partner is resting.  Once one partner finishes a whole round, the other partner will begin their round while the first partner rests. Score is total combined rounds for the team.  If you don’t have a partner, do 1:1 work/rest like yesterday’s WOD.

Scaling Options:

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

HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press (ELITE: Deficit HSPUs)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side

Warmup:

1:00 Echo Bike EZ pace

10 Air Squats

8 Box step ups

5 Cobra to hip snap

10 Cossack Squats

1:00 Echo Bike med pace

5 Burpee box step ups

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

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

WOD:

5 Rounds:

12/9 Cal Bike

10 Pull Ups

8 Burpee Box Jumps (24″/20″)

1:1 Work/Rest Ratio

Score each round separately.

Time Cap: 32 Min

Video courtesy of OPEX Fitness.

Make sure with the Burpee Box Jumps, your hips and knees are fully open before stepping down off the box.  With the 1:1 work/rest ratio, if I finish a round in 2:45, I will rest 2:45 before I start the next round.  So, have a white board out so you can do the quick math while you rest to figure out how long it took you to do a round and how long until you start the next round.  Goal per round – 3 min or less.

Scaling Options:

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

Box height -> 20/14 -> as needed (ELITE:30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side

Pic and info courtesy of The CrossFit Games.

New to CrossFit and not sure what the CrossFit Open is…

What Is the CrossFit Open?

The CrossFit Open is a three-week, worldwide competition that is for anyone and everyone, regardless of fitness level or ability. For some, the Open is a chance to test their fitness and see how much fitter they’ve become over the past year. For others, the Open is about putting themselves out there, showing up, and celebrating fitness and connecting with others in their affiliate and around the world. For a select few, the Open is the first step in qualifying for the CrossFit Games.

When Is It?

The CrossFit Open will take place from Feb. 27-March 17, 2025.

How It Works

Structurally, the Open is a series of three workouts spaced across three weeks. Individuals can do the CrossFit Open workouts from anywhere: their affiliates, at home, in a park, or even on a beach — although you might find yourself eating sand if the workouts call for burpees! The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Open Leaderboard.

For more info, click here.  If you do a search for Affiliates to be under, look for “Joint Strike CrossFit”

Back to today’s programming…

Warmup:

2X:

200M jog with Med Ball

5 MB deadlifts

5 MB squats

5 MB Push Press

10 PVC pass throughs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Hang Snatches before an Oly 1RM test.  With %s going up a little, make sure your grip does not fail you in the hang.

WOD:

EMOM 14:

Odd Min – 8 Alt DB Snatch (50/35)

Even Min – 12 Wall Balls (20/14)

Video courtesy of OPEX Fitness.

The goal should be to finish each minute’s work in 40 seconds or less.

Scaling Options:

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

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

1:00 Jump Rope

10 Side Lunges

10 Calf Pedals in Down Dog

10 Reverse lunges

1:00 jump rope

10 Spider-Man Lunges

10 Squat2Stands

1:00 Jump Rope

WOD:

On a Running Clock:

0:00 – 8:00, complete 2 Rounds of…

20/15 Cal Ski Erg

50 Double Unders

8:00 – 18:00 complete 2 Rounds of…

25/18 Cal Row

100 Double Unders

18:00 – 30:00 complete 2 Rounds of…

30/24 Cal Echo Bike

150 Double Unders                  

Score = add total work time for all 3 sections

Video courtesy of Technique WOD.

Your goal in each section is to get about 2 Minutes of rest before the next section begins.

Scaling Options:

Dubs -> 2X Single Unders

Cals -> reduce as needed

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side

Couch Stretch – 1 Min Per side

Warmup:

3X:

200M jog

10 Cossack Squats

10 Bow2Bends

10 Squat2Stands

5 Box Step Ups

5 KB Deadlifts

5 KB Russian Swings

-then-

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

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting Back Squats this cycle. With the work sets back to 5, but reps dropping to 3, make sure you aim to go heavier per set than you did in the 3X5 week!

WOD:

3 Rounds For Time:

400M Run

21 Box Jumps (24”/20”)

21 Am. KB Swings (55/35)

Video courtesy of CrossFit Memphis.

Classic CrossFit grinder today!  With the Kettlebell Swings being the last movement each round, don’t let fatigue make your form sloppy!

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:

250M Row

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

5 Cobra To Hip Snap

10 PVC Pass-thrus

10 Over & Backs

Barbell Warmup – With an empty bar and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, power snatch from mid shin

S/S/S:

10:00 Every Minute On the Minute

Odd Min – 2 Power Snatch (build in weight)

Even Min – 3 Cobra to Hip Snap + 3 jumps to 6” target above reach

Video courtesy of CrossFit Invictus.

The point of this EMOM is to prep us up for the grind of today’s WOD.  That said, your Snatches can be singles instead of touch and go.  Focus on a flat back, good jump and one hell of a PUNCH once the bar goes over your head.  For the cobra to hip snap learn to use less of your arms and more hip to get up.

WOD:

CrossFit Open WOD 13.1

In 17 minutes complete as many reps as possible of:

40 Burpees to 6″ target

30 Snatches (75/45)

30 Burpees to 6″ target

30 Snatches (135/75)

20 Burpees to 6″ target

30 Snatches (165/100)

10 Burpees to 6″ target

AMRAP Snatch (210/120)

Video courtesy of The CrossFit Games.

Our final trip down Open memory lane (The 2025 Open starts next week!) takes us to 2013.  Steady flow through the burpees will allow you to have more juice for the Snatches.

Scaling Options:

Burpee to target -> Burpee

Bar weight -> reduce as needed

Cool Down:

Cobra Pose – 2 Min

Banded overhead Stretch – 1 Min per side

Warmup:

400M jog

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

1 Wall Walk into :30 Handstand Hold

:30 Kneeling wrist 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 bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

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

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2set @75%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Hang Squat Clean this cycle. By now you should be used to getting a ton of hip explosion to get under the bar.  Make sure you finish with a perfect jerk each set!

WOD:

12 Min AMRAP:

2 Wall Walks

2 Pull Ups

4 Wall Walks

4 Pull Ups

8 Wall Walks

8 Pull Ups

etc…

Add 2 reps per movement each round

Video courtesy of CrossFit HQ.

Don’t make today about pushing the pace so hard you can’t breathe in the reps.  Rather, consciously think about keeping your body position perfect in every wall walk and every pull up.

Scaling Options:

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

Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25’ Handstand Walk per wall walk)

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Veterans.com

The Combat PT Tent will be closed in observance of President’s Day.