Pic courtesy of Trail Runner Nation.  So, the CrossFit Open has ended. Now what?  Well, we do what we always do,…improve our fitness!

Warmup:

200m jog

Walking Lunge 30’

Spider-Man Lunge 30’

200M jog

Inchworm 30’

Side Lunge 30’

10 Squat2Stands

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats. Then work up to starting weight for Back Squats.

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 23Jan2025

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 re-test of Back Squats!  Let’s see if the last 9 weeks paid off.  The goal is each set you do today should be heavier than the corresponding set from 23Jan.

WOD:

2 Rounds:

800M Run

50 Walking Lunges

Goal – sub 14 Min

Time Cap – 17 min

Video courtesy of CrossFit HQ.

The goal today is a steady-state pace on the runs so you can jump straight into the walking lunges.  Be safe on the knees in the lunge!

Scaling Options:

Run -> 48/34 Cal Echo Bike

Lunges -> 100 Air Squats

ELITE: wear 20/14# vest for WOD

Cool Down:

Leg Bleeds – 2 Min

Couch Stretch – 1 Min Per side

Warmup:

2 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

– Perform straight through for 60 seconds of work.

then…

1 set:

10 PVC Pass thrus

5 Spider-Man Lunge per leg

10 empty bar good mornings

:30 Plank Shoulder Taps

5 inch worm + push-up

10 single-leg toe touches per leg

2 Wall Walks

Barbell warmup – With a bar in clean grip, perform 3 reps of: dip/shrug, high hang power clean, hang power clean, power clean from mid shin. Switch to Snatch grip and per form 3 reps of: dip/shrug, high hang power snatch, hang power snatch, power snatch from mid shin

WOD:

Video courtesy of The CrossFit Games.

CrossFit Open 25.3

For Time:

5 Wall Walks

50-Cal Row

5 Wall Walks

25 Deadlifts (225/155)

5 Wall Walks

25 Cleans (135/85)

5 Wall Walks

25 Snatches (95/65)

5 Wall Walks

50-Cal Row

Time cap: 20 minutes

For full details, WOD options, and official score sheet, go here.

So, this one is about stamina and endurance. Know that going in and fight to keep good form even when you are tired. Engage the core in the wall walk so your hips don’t sag and cause your back to arch, making reaching the end point near impossible. Sit tall on the rower to keep breathing normal and your back from frying. Do NOT stiff-leg these deadlifts. keep the chest up so you can breathe as well. In the cleans, make sure you keep the arms long until you jump. On the Snatches, don’t round the back on the way down.

Scaling Options:

For time:

5 scaled wall walks

50-cal. row

5 scaled wall walks

25 deadlifts (135/85)

5 scaled wall walks

25 cleans (95/65)

5 scaled wall walks

25 snatches (65/45)

5 scaled wall walks

50-cal. row

Time cap: 20 minutes

Cool Down:

Forearm mash on bar – 1 Min per side

Couch Stretch – 1 Min per leg

Video courtesy of The CrossFit Games.

Back to today’s work…

Warmup:

500M Row

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Walking Kicks 30’

Crab walks 30’

Stiff-leg bear crawl 30’

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Every 3 Min for 5 Sets:

3 Power Cleans

2 Hang Squat Cleans

1 Push Jerk

1 Split Jerk

Work up to a moderate load

Just like yesterday, the goal of today’s complex is to keep the Clean & Jerk technique fresh in your mind.

WOD:

2X 1000M Row

2 Min break between sets

-directly into-

2X 500M Row

1 Min break between sets

Video courtesy of CrossFit HQ.

Today is about a steady-state pace in each row.  Aim to pick the pace up a little in the last 2 sets.

Scaling Options:

Row -> for the 1000M sets, scale to distance you cover in 4 min. For the 500M, scale to distance you can cover in 2 Min

Cool Down:

Couch Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

1 Min Echo Bike

10 Over & Backs

10 Huggers

10 Thoracic High Fives

10 PVC Pass Thrus

50’ Empty Sled Push

:30 PVC Front Rack Stretch – see video below, courtesy of Power Monkey Fitness

Barbell Warmup – With an empty barbell and hands in Snatch grip, per form 3 reps of: Snatch grip RDLs, dip/shrug, dip/shrug/high elbows, high hang muscle snatch, OHS, Hang Power Snatch

S/S/S:

Every 2 Min for 5 Sets:

2 Snatch Grip Deadlifts

2 Hang Power Snatch

2 Overhead Squats

Work up to a moderate-heavy load

Video courtesy of Last Best Strength and Conditioning.

For our de-load week, we still want to get some weightlifting technique in.  Unlike the video, you will do 2 reps of each movement per set, meaning, do 2 Snatch grip deadlifts, directly into 2 hang power snatches, directly into 2 OHS.

WOD:

4 Rounds:

100′ Dual KB Front Rack Carry (55/35)

20 V-Ups

100′ Sled Push (2X45#/2X25#)

20 Ab-mat Sit Ups

 -1:00 Break between Rounds-

Score each round separately

Video courtesy of Boulder Athletics.

Looking to get some good heat on our core today!  Make sure in the Front Rack carry, the KBs are not sitting on the tops of the shoulders.  We want them sitting on the tops of the arms, which will force you to stay strong in the Front Rack position.

Scaling Options:

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

Sled weight -> as needed

Cool Down:

Tabata Roll out – Foam roll :20 per body part with :10 break between body parts

Warmup:

200M jog

10 KB deadlifts

10 Iron Cross

5 Back Roll 2 V-Sit

200M jog

10 Russian Swings

10 Thread the Needles

10 Scorpions

2 Wall Walks

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

WOD:

4 Sets:

3 Rounds of “Nate” *

400M Run

-Rest 1:00 between Sets-

*1 Round of Nate is…

2 Muscle Ups (Bar or Ring)

4 Handstand Push Ups

8 Am. Kettlebell Swing (70/55)

-Athlete completes three rounds of Nate then runs 400M.

Rest a full minute before starting the next set.-

Video courtesy of CrossFit HQ.

Today will get a little spicy with 3 rounds of a Hero WOD in each set.  But, unlike the full “NATE” WOD, which is a 20-Min AMRAP, you can push your pace per set a little harder.

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up

HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press

KB weight -> 55/35 -> as needed

Run -> 500M row

Cool Down:

Banded Bully Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

2X:

1:00 Jump Rope

10 Huggers

10 Over and Backs

5 Pike Push Ups

20 Calf Pedals in Down Dog

-then-

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

WOD:

Triple AMRAP

5 Min AMRAP:

10 Double Unders

5 DB Strict Press (35/25)

-Rest 1:00-

7 Min AMRAP:

20 Double Unders

10 DB Push Press

-Rest 1:00 –

9 Min AMRAP:

30 Double Unders

15 DB Push Jerk

Video courtesy of Online WOD.

Best way to shake off a 25.2 hangover?  Kick-start it with back-to-back-to-back AMRAPs!  With each AMRAP, the volume per round goes up, but the pressing movement changes.  The more complex the move, the quicker the rep cycle.  So, try to see if you can hit the same number of rounds or improve each time.

Scaling Options:

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

Dubs -> 2XSingle Unders

Cool Down:

Calf Stretch on Rig – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

10:00 AMRAP:

:30 Jump Rope

10 Kip Swings

10 Ring Rows

5 Inchworm + Squat2Stand

5 Front Squats (empty bar)

5 Push Press (Empty bar)

-WOD Prep-

3 Sets:

3 Pull ups (increase version ea time if you can)

10 Double Unders

3 Thrusters (build in weight)

WOD:

25.2

For Time:

21 Pull-Ups

42 Double-Unders

21 Thrusters (weight 1)

18 Chest-to-Bar Pull-Ups

36 Double-Unders

18 Thrusters (weight 2)

15 Bar Muscle-Ups

30 Double-Unders

15 Thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb

♂ 95, 115, 135 lb

Video and text courtesy of The CrossFit Games.

For full workout description, movement standards and official score card, go here.

Get after this one!  Smooth in the pull ups and dubs and then powerful, yet manageable chunks on the Thrusters.  On the first weight, break maybe once. Split the middle set to 6-6-6, and then aim either go unbroken or break once on the final weight.

Scaling Options:

For Time:

21 Jumping Pull-Ups

42 Single-Unders

21 Thrusters (weight 1)

18 Jumping Chest-to-Bar Pull-Ups

36 Single-Unders

18 Thrusters (weight 2)

15 Pull Ups

30 Single-Unders

15 Thrusters (weight 3)

Scale movements and weights further if need be.

♀ 35, 45, 55 lb

♂ 45, 65, 85 lb

Cool Down:

Calf Pedal in Down Dog – 30 per side

Couch Stretch – 1 Min per leg

Lat Stretch on rig – 1 Min per side

Video courtesy of The CrossFit Games website.

Back to today’s work…

Warmup:

1:00 Jump Rope

10 Hollow Rocks

10 Calf Pedals in Down Dog

10 Reverse lunges

1:00 jump rope

10 Spider-Man Lunge w/twist

10 Thoracic High Fives

1:00 Jump Rope

2 Wall Walks

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats. Then work up to starting weight for Back Squats.

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Today is about hitting a heavy set of 5 back squats, followed by a heavier set of 4, then an even heavier triple, then and even heavier double.  And then finishing it off with an even heavier single.  If this become your new 1RM, cool!  But focus on proper form over going for broke on the weight.  Getting a new 1Rm with bad form just means you put your body in a bad position under heavy weight.

WOD:

EMOM 15:

Min 1 – 35 Double Unders

Min 2 – 10 Strict or Kipping Handstand Push Ups

Min 3 – 30 Calf Pedals in Down Dog

Min 4 – 45-Second Hollow Hold

Video courtesy of Bridgette Karl.

While Min 3 of this EMOM might look like a break minute, if treated correctly, it will put a good amount of taxing on the shoulders if you hold the Down Dog properly.

Scaling Options:

Dubs -> 70 Single Unders

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> Seated strict shoulder press

Hollow Hold -> Tuck Hold

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side (slow and controlled)

Couch Stretch – 1 Min Per side

Warmup:

3X:

200M jog

10 Iron Cross

10 Bow2Bends

10 Squat2Stands

5 KB Deadlifts

5 KB Russian Swings

5 Kip Swings on rig

-then-

Barbell Warmup – With an empty bar perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts. Then, work up to weight you plan to use in WOD for Deadlifts

WOD:

5 Rounds:

15 Deadlifts (185/135)

20 Pull Ups

400M Run

Video courtesy of Misfit Athletics.

While we do want to get through this WOD as quick as possible, but make sure your deadlift form does not go out the window just to get through a few seconds quicker.

Scaling Options:

Bar weight ->155/110 -> as needed (ELITE: 225/155)

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

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M Row

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

:30 Kneeling wrist stretch

10 Alternating V-Ups

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

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 @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2set @80%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our Hang Squat Clean before our Oly 1RM re-test. %s go up a little but rep count stays the same.  Dial in the form on these!

WOD:

Partner Workout

15 Min AMRAP:

5 Strict Press (75/55)

10 Thrusters

15 Ab Mat Sit Ups

*Partner 1 completes one full round while Partner 2 rests.  Switch after each completed round.

Video courtesy of Misfit Athletics.

Partner WOD!  We’re keeping the load a bit lighted just in case we have any Thrusters in 25.2 this week.

Scaling Options:

Bar weight -> 65/45 -> as needed (ELITE: 95/65)

Sit ups -> Feet Anchored (ELITE: GHD Sit ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min