By looking at the time for this WOD, know going in that trying to sprint any piece right off the bat will not benefit you. Find a pace you can maintain throughout the whole 35 min. Maybe turn up the gas around the last few minutes to get one or two more rounds in.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
-then-
3 Sets:
3 Burpees
5 Kip Swings
5 Back Squats (increase weight ea set)
S/S/S:
Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
We take it old-school for our Squat variation this cycle with some classic Back Squats. Keep the back nice and flat and get nice and heavy on these today!
WOD:
EMOM 16:
Odd Minute – 12/9 Cal Echo Bike
Even Minute – 8 Burpee to Kipping Pull Up
Videos courtesy of OPEX Fitness.
The goal here is finish the work in roughly 35-45 seconds each minute.
Scaling Options:
Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up
Our trip down memory lane on the CrossFit Open continues with a repeat of 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 -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups
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…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
Finish each set with 1 Push or Split Jerk
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Our Clean variation this cycle puts the focus on the Hang Squat Clean. With these, your primary goal is to use that fast/violent hip extension to your advantage to move the weight and then commit to a FAST drop under the bar to catch at the bottom of a Front Squat At the end of every set, perform 1 Push or Split Jerk. So, for set one, you would perform 2 Hang Squat Cleans and then 1 Push or Split Jerk.
WOD:
3 Rounds:
21 Snatch Grip Deadlifts (75/55)
5 Box Jumps (24″/20″)
15 Hang Power Snatch
5 Box Jump Overs
9 Overhead Squats
Time Cap: 15 Min
Video courtesy of Barbell Shrugged.
The movements in today’s WOD are meant to build on skill as they go along. Snatch DLs to Hang Power Snatch, to OH on the 21-15-9 pieces, and box jumps to box jump overs in the box pieces.
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.
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.
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)
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.
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.
