Warmup:

8:00 AMRAP:

8 Push Up to Down Dog

8 Arm Circles FWD and back

8 Air Squats

5 Back Roll to V-Sit

-then-

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

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Push Press this cycle.  With the reps per working set dropping to 3, take a little longer warming up to the first working set. The goal is to go heavier per set than on the 3X5 week.

WOD:

Every Minute on the Minute for 15 Min:

3 Power Cleans

2 Front Squats

1 Push Press

Weight = 90% of heaviest Push Press set from 5X3 Push Press

Make each set unbroken to allow you to finish as quickly as possible

Scaling Options:

Bar weight -> 80% of heaviest Push Press set (ELITE: 90% of Push Press 1RM)

Cool Down:

Roll out T-Spine – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

30 Single Unders

15 L-Leg SUs

15 R-Leg SUs

30 Alternating SUs

30 Double unders or 5 Attempts

5 Inchworm Push Ups

20 Alternating Calf Stretches in Downward Dog
10 Ankle Circles per side

2 Wall Walks

WOD:

“21.1”

For Time:

1 Wall Walk

10 Double-Unders

3 Wall Walks

30 Double-Unders

6 Wall Walks

60 Double-Unders

9 Wall Walks

90 Double-Unders

15 Wall Walks

150 Double-Unders

21 Wall Walks

210 Double-Unders

Time cap: 15 min.

Compare to 20210312

Video courtesy of The CrossFit Games.

The CrossFit Open time machine has dropped us off in 2021 this week.  Double Under and Wall Walks!  What a combo!  Steady, deliberate steps in the wall walks (get the hands no more than 10” away from the wall at the top) and smooth big sets of dubs.

Scaling Options:

Wall Walks -> Scaled distance Wall Walk -> 8 Alternating Plank Shoulder taps per wall walk

Dubs -> 2X Single Unders

Cool Down:

Child’s Pose – 2 Min

Calf Stretch on wall or rig – 2 Min per side

Warmup:

400M jog

10 Over & Backs

10 Huggers

10 Bow to Bends

10 Thoracic High Fives

10 Iron Crosses

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. And prior to WOD, with empty bar and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Clean Pulls this cycle. With the drop of 3 resp per set, aim for heavier sets than the 3X5 week.

WOD:

“Franabel”

5 Rounds:

6 Power Snatch, 135/95

9 Chest-To-Bar Pull-ups

Time Cap – 15 Min

Video courtesy of Train FTW.

“Franabel is meant to take a little from “Fran” and a little from “Isabel”, put a little extra spice on one movement and mix it all together to give you a steaming pile of fun! E took the full reps of the movements completed in each WOD and evenly broke it over 5 sets.  Goal should still be fast movement.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

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

Walking Lunge 25’ and back

10 Kickers

10 Cossack Squats

1:00 Echo Bike med pace

5 Dual DB Front Squats

5 Dual DB Push press

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

WOD:

Every 3 Min for 36 Min:

8/6 Cal Echo Bike

6 Dual DB Thrusters (50/35)

25’ Walking Lunge (bodyweight)

Score = slowest round

Video courtesy of CrossFit HQ.

While you are try to finish each set as fast as you can, be mindful that if you come out of the gates on fire on the bike, by the time you get to the walking lunge, your legs may be blown up.

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min Per side

Pigeon Pose – 2 Min per side

Warmup:

3X:

5/4 Cal Ski Erg

10 Hollow Rocks

5 High Hang Muscle Snatch

5/4 Cal Row

-then-

5 Behind The Neck Snatch grip Push Press

5 empty bar Overhead Squats (OHS)

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 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Hang Snatch this cycle.  The %s stay the same, but sets increase, so time per set increases.

WOD:

14 Min AMRAP:

5 Cal Ski Erg

10 Cal Row

7 Cal Ski Erg

12 Cal Row

9 Cal Ski Erg

14 Cal Row

etc…

Add 2 Cals per movement per round

Video courtesy of Train FTW.

Cardio couplet to kick off our week.  Give a couple super-hard pulls each time to get the fly wheel going on both the Ski erg and Rower.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Cobra Pose – 2 Min

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

WOD:

CrossFit Open 23.2

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)

-Compare to 20231227

Video courtesy of The CrossFit Games.

Our trip down CrossFit Open Memory Lane takes us back just 2 years with 23.2.  This little two-parter will have you looking for a good steady state during the burpee pull ups and shuttle runs, and then an all-out effort for the Thruster 1RM!

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

Warmup:

3X:

:30 Row

10 Cossack Squats

10 Bow2Bends

10 Squat2Stands

5 DB Deadlifts per side

-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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We hit Back Squat for the second time this cycle. With the work sets dropping to 3, make sure you aim to go heavier per set than you did the last 3 sets of the 5X5!

WOD:

3 Rounds:

20/16 Cal Row

30 Alt DB Snatch (50/35)

Video courtesy of OPEX Athletics.

Keep your back safe during the DB Snatches.  Make sure as you go toward the ground you don’t round the back or go stiff-leg.  As soon as the weight goes past your knees, bend the knees.  Also, as the bottom, make sure both heads of the DB touch the ground.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

10 Alternating V-Ups

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

10 Min to work Pistol Progression/Mobility

Video courtesy of Squat University.

Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.

WOD:

Every Two Minutes for 24 Minutes:

6 Toe2Bar

8 Box Jump Overs (24”/20”)

12 Alternating Pistols

Video courtesy of CrossFit Invictus.

Any time left over in the two minutes after you finish your work is rest. So, do you go full speed through the reps to try to get as much rest tie as possible? Or do you keep a steadier pace so your heart rate and breathing doesn’t get out of control? Your choice.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Box height -> 20/16 -> as needed

Pistols -> Single Leg box step downs

Video courtesy of AOD Fitness.

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat 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

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…

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

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Squat Clean this cycle. Not only are we getting better at hip explosion and a quick drop under, but the multiple reps in the hang will build that grip strength. Don’t forget the Jerk at the end of each set!

WOD:

For Time:

200M Run

3 Wall Walks

200M Run

6 Wall Walks

200M Run

9 Wall Walks

200M Run

12 Wall Walks

Time cap – 16 Min

Video courtesy of Misfit Athletics.

So, Wall Walks when fresh require a good amount of control and core strength.  Wall Walks done under exertion can be a bit more challenging.  Try to calm your breath as you come in from the run and approach the wall.  This should help keep you from losing your breath when upside down.

Scaling Options:

Run -> 250M Row

Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25/50/75/100’ Handstand Walk)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M MB run

10 Box step ups

10 MB squats

8 lateral Box step overs

6 MB Push Press

5 Wall Ball Shots

6 Box Step Overs

WOD:

30 Min AMRAP:

5 Wall Balls (20/14)

7 Dual DB Push Press (35/25)

14 Single DB Box Step Overs (35/25)

Video courtesy of Mayhem Athlete.

Starting the week off with a bit of a grinder. Don’t be fooled into going super-fast in the first couple minutes of this one.  Your goal is to keep moving steadily throughout the whole 30 minutes.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch – 2 Min