Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Squat2Stands

5 Inchworm push ups

10 Samson Stretch – see video below, courtesy of CrossFit 310

2X30-sec kneeling wrist stretch – see video below, courtesy of Train FTW

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs.  Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean

S/S/S:

Hang Squat Clean

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Third run of Hang Squat Cleans in this cycle.  Continue to aggressively pull yourself under the bar and keep a tight receive position at the bottom of the squat.  %s stay the same as last time, but reps increase.  So, each round goes up to 4 minutes.

WOD:

EMOM 12:

Min 1 – 10/8 Cal Bike

Min 2 – 50 Double Unders

Min 3 – 100M Run

Min 4 – 8/6 Cal Ski Erg

Today’s EMOM is more about efficiency in the movements rather than making you run out of breath.  Each section of work should take 45 seconds or less to finish

Scaling Options:

Double Unders -> Scale number of dubs to finish in 45 sec -> 100 single unders -> Scale number of dubs to finish in 45 sec

Cool Down:

Calf stretch on rig – 1 Min per side

Couch stretch – 2 min per side

Warmup:

2 Rounds:

200M run

10 Cobra to Downward Dog

10 Spider-Man lunge w/twist

5 Scap Pull ups

10 Kip swings

5 Hollow rocks

WOD:

5 Rounds:

24 Pull Ups

16 Weighted Sit Ups (25/15)

800M Run

35 Min Time Cap

Video courtesy of Train FTW.  Demo for the weighted sit ups. Look to keep more of a steady state through the movements today.  With a higher volume in the WOD, trying to sprint out of the gates will do you no good.  Find a pace you can maintain all 5 rounds.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Weight for sit ups -> 15/10 -> as needed

Run -> 1000M row

Cool Down:

Roll out lats – 1 Min per side

Cobra pose – 2 Min

This week will be a bit of a de-load week to give our bodies just enough rest to be fully ready to go for the Open next week.  De-load does not mean easy.  Just takes the overall volume down just a little.

Warmup:

10 Box step ups

10 Alt Toe Touch (feet wide)

10 Spider-Man Lunge

10 Pushup2downward dog

5 Box jumps

10 huggers

10 Over and Backs

30 sec Handstand hold on wall

2 Wall Walks

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third visit to Push Press this cycle.  By this week, you should be dialed in to using the hip extension to get the bar moving before squeezing the legs and finishing the press.  With the reps dropping to 3 per set, look to start heavier than you did in the 3X5 week.

WOD:

AMRAP 15:

5* Handstand Push Ups

10 Box Jumps (24/20″)

15/12 Cal Ski Erg

* Add 2 Reps every set of HSPUs

So, the WOD starts with 5 HSPUs, 10 Box jumps, and 15/12 Cals on the Ski erg.  The next round will be 7 HSPUs, 10 box jumps, 15/12 cal ski erg.  The box jumps and ski erg stay the same each round, but the HSPUs increase by 2 reps every set.  As the number get high, look to break the HSPUs into manageable chunks to avoid hitting failure.  Muscle failure = longer time before you are ready to go again

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push-ups off floor ->  Tall kneeling DB press

Videos courtesy of Norcal Fitness and Progressive Programming, respectively.

If no Ski Erg -> Resistance band ski erg

Video courtesy of KIS Fitness

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Video courtesy of Self Holistic Health

Pigeon pose on box  – 1 min per side

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 Thrus

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 (BTN) push jerk, high hang power snatch, power snatch from shin

Pic courtesy CrossFit Forrest.  What better way to celebrate Valentine’s Day, then pairing up with someone close to you (or a random stranger at the gym) and knocking out a fun Partner WOD!

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 20190214

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

Cool Down:

Banded OH stretch – 2 min per side

Banded hamstring stretch – 2 min per side

Warmup:

10 Box step ups

5 Inchworm push ups

10 plank shoulder taps

10 Iron cross

5 tuck jumps

5 box jumps

2 wall walks

Barbell warmup : With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength. Third run through of Snatch Grip Deadlifts this cycle.  By this week, you should feel much more stable on that first pull on the Snatch.  Continue to re-set your hips every rep to make the lift perfect.

WOD:

EMOM 12 Min:

Odd  – *10 Handstand Push Ups

Even – *5 Box Jumps (30/24)

*Add one rep every time you come back to a movement

Video courtesy of CrossFit HQ.  Some good Handstand Pushup efficiency tips. Today’s WOD is focused more on perfecting your technique on two higher-skill movements: The Handstand Push Up and a higher-than-normal box jump.  By adding resp each round, you will begin to ramp up the intensity as your proficiency gets better each rep.

Scaling Options:

Handstand Push Ups -> Pike push ups off a box -> pike push ups off the floor -> Tall kneeling DB press (see video below, courtesy of PRS All Day)

Cool Down:

20 GHD Back Extension

Video courtesy of CrossFit HQ.

Pigeon pose on box – 1 Min per side

Warmup:

10 Cal Row

10 Bow2Bends

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

5 Back roll to V-Sit

5 DB deadlifts per side

5 DB high pulls per side

5 DB press per side

5 DB Jerks per side

On rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

WOD:

CrossFit Open Workout 18.1

AMRAP 20:

8 Toes-to-Bars

10 Single Arm Dumbbell Hang Clean & Jerks (50/35)

14/12-Cal. Row

Video courtesy of The CrossFit Games. Our trip down the CrossFit Open history takes us to 2018 for 18.1.  A 20 min AMRAP means you should for sure not come out of the gates super-fast.  The goal should be to continually move for the whole 20 minutes

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

DB weight ->35/20

Cool Down:

Lat Roll out – 1 Min per side

Cobra pose – 2 Min

Warmup:

Jog 30’ and back x 5

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 kneeling Thoracic rotation – see video below, courtesy of Riot Athletics

10 Squat2Stands

10 Thoracic High Fives

10 Pushup2Downward dog

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch

S/S/S:

Hang Squat Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Our third round Hang Squat Snatch this cycle.  As you know by now, we’re trying to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.  The %s stay the same, but reps increase each round.  So, time per round jumps up to 4 minutes.

WOD:

6–12-18–12–6:

Dual DB Snatch (50/35)

400m Run

Video courtesy of Street Parking.  Quick demo on the Dual DB Snatch. Today’s WOD is about explosive weight movement followed by steady-state cardio.  Try to efficiently knock out the DB Snatches as fast as you can to get right back on your run.  With the runs, your speed in the final 400 should be pretty close to the speed on your first 400M run.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Hurdler Pose – 2 Min per side

Warmup:

2 Rounds:

10 Cal Row

5 Inchworm push ups

5 Squat2Stands

4 Spider-Man lunge w/twist(per side)

10 Huggers

10 Over and backs

Then…

On rig : Perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

WOD:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Air Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Ab mat Sit-up

Perform a Tabata interval (Eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Video courtesy of CrossFit LA.  This CrossFit Benchmark debuted in 2004.  Same principle as other Tabata WODs (8 rounds, 20 sec work/10 sec rest).  Remember, you do all 8 rounds of one movement before moving on.  With this one, you get a little extra rest between movements.  Since your score per movement is the lowest recorded round, try to keep consistency each round.  Don’t go full sprint in round one, and then only be able to do 1 or 2 reps in a later round

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push Ups -> Off bench

Cool Down:

Kneeling Lat stretch – 1 Min per side

Folding straddle stretch – 2 min

Video courtesy of Badger CrossFit

Video courtesy of The CrossFit Games.  Why do the Open?  Why not?  It’ll be three fun WODs with people you love to be around!  Sign up!

Warmup:

10 Cal Bike

Walking lunge 30’

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

10 Twisting push ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

S/S/S:

Back Squats

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Our third trip to Back Squats on this Strength Cycle sees our reps drop to 3, but sets back up to 5.  Aim for heavier than the weight used in the 3X5 week. Still keep form perfect and protect your back by keeping that core tight!

WOD:

In 3 Min, complete:

2 Power Cleans, 1 Front Squat, 1 Jerk (70% of C&J 1RM)

10 DB Floor Press (50/35)

Max Devil’s Press (50/35)

Rest 1 Min

Repeat for total of 4 Sets

Score = Total Devil’s Press reps

Video courtesy of Train FTW.  Quick demo of the DB Floor Press. While we want to go fast, don’t try to just muscle the bar in the Clean and Jerk section.  Remember, smooth is fast. You should have about a minute to minute and a half per round for Devil’s Press.  Go pretty hard since you have the rest period coming up.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Banded quad stretch – 1 Min per side

Video courtesy of Smarter Sweat

Warmup:

Jog 30’ and back x4

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Stiff-leg bear crawl 30’

10 cal bike

Super Squat Hip Sequence – video courtesy of Mobility WOD

WOD:

4 x 5:30 Rounds For Reps:

800m Run

In remaining time complete as many Cals on Bike as possible

– Rest 1:30 between Rounds

Score = Total Cals

The goal is to finish the run in roughly 4 minutes or less so you can get some good time in on the bike to get through the cals.  Take the rest time to stretch out the legs a bit as you catch your breath.

Scaling Options:

Run -> 1000M Row

If no bike -> Ski Erg or Rower

Cool Down:

Couch Stretch – 2 Min per leg

Hurdler Stretch – 2 Min per side