Warmup:

500M row

Walking lunge 30’

Bear crawl 30’

Side lunge 30’ and back

Inchworm 30’

Samson lunge 30’

Kneeling wrist stretch–30 sec

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Welcome to our new Strength Cycle!  This cycle’s Clean variation will give us a complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean.  With the low hang, the goal is to come to a stop right below the knee.  When you are in that position, make sure you stay tight!

WOD:

3 Rounds:

150′ Dual KB Farmer Walk (53/35)

10 Curtis Ps (110/70)

50′ Dual KB OH Walk (53/35)

Time Cap – 18 Min

Videos courtesy of CrossFit Federal Hill and Boxlife Magazine, respectively.  Quick demos of the Curtis P and the Dual KB OH Walk. Today’s WOD will test both your grip stamina and core stability.  Suggest marking off a 25’ section and do 3 down & backs for the farmer walks, and a down & back for the OH walk.  With the Curtis Ps, for the lunges, just have the knee kiss the ground, don’t slam it into the ground.

Scaling Options:

KB weight -> 35/25 -> as needed (IF you can do the farmer walk with RX weight, but not the OH, have 2 sets of KBs out)

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring Stretch – 1 Min per side

Downward Dog – 2 Min

Warmup:

10 Cal Ski Erg

10 Twisting Push Ups

30 sec downward dog hold

10 Spider-Man Lunge w/twist

20 Calf stretches in downward dog

10 Huggers

10 Over & Backs

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

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 18Jan

Video courtesy of Catalyst Athletics. We finish up Re-Test week with one more visit back to the 5X5 week with Push Press.  By now, your body should be dialed in to keeping the core braced, the feet planted as to drive through those heels as you dip and drive UP to get that back moving.  Make sure to squeeze the but to prevent a re-bend of the knees once you extend.  Remember, goal is heavier weights today than what was used on 18Jan.

WOD:

In 4 Min, Complete:

400M Run

Max Cals Ski Erg

Rest 1 Min

Repeat for a total of 4 Rounds

Score = Total Cals on Ski Erg

Video courtesy of Invictus Fitness. Some good efficiency tips for the Ski Erg. So, not looking to sprint the 400M runs today, but want to have the pace be fast so you get a good amount of time to knock out cals on the ski erg.  Goal should be 1.5-2 Min per round for the ski erg.

Scaling Options:

Run -> 500M row or ¾ Mile, Echo Bike

Ski Erg -> Banded Ski Erg – see video below, courtesy of KIS Fitness

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded shoulder external rotation Stretch – 1 Min per side

Video courtesy of Barbell Shrugged

Warmup:

Grab 2 light Dumbbells

250M Row

10 DB Box Step ups

30 sec hollow hold

10 Hollow rocks

8 DB Box Step overs

10 Scorpions

10 Lying Thoracic Rotations – see video below, courtesy of The Active Life

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

WOD:

25 Min AMRAP:

1000M/800M Row

20 DB (35/25) Box Step Overs (24”/20”)

15 Pull Ups

Goal = 5+ Rounds

Best advice I can give you is, stay moving through the row and box step overs, and then if you don’t have 15 unbroken pull ups in you, break up into manageable chunks.  This way, you can get back to the row faster.

Scaling Options:

DB weight -> 25/15 -> as needed

Box height -> 20/16

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on Box – 2 Min per side

Video courtesy of WWE.  In Honor of 3:16 day, here’s 3 minutes and 16 seconds of Stone Cold Steve Austin raising hell.  Oh Hell Yeah!

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up – See videos below, courtesy of the CrossFit Olympic Weightlifting Seminar Staff

C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 16Dec

So, we survived the Open, now let’s see how well the recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Iron Cross

10 Scorpion

30 Dubs or 4 attempts

5 Back Roll to V-sit

10 empty bar RDLs

Work up to Deadlift weight

pic courtesy of Pintrest.  Very true, Lauren, very true.

WOD:

For Time:

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)                

Time Cap: 35 Min

Today is meant to be more of a longer, “grunt style” WOD.  The distance, reps, and weights are not so high or heavy as to put you in danger of failure, but just enough to tax you to the threshold.  Grit down and keep going!

Scaling Options:

Run -> Rows of 2K, 1K, 500M, respectively

Double Unders -> cut reps in half but still do double unders -> penguin hops for RX rep count -> 2:1 Single Unders -> 2:1 bunny hops

Cool Down:

Calf Stretch on rig – 1 Min per side

Iron Cross hold – 1 Min per side

Roll out hamstrings

Pic courtesy of CrossFit HQ.  You made it through the Open!  Congrats!  Now, time to dust yourself off and get ready for Re-Test Week for our strength cycle!!!

Warmup:

2 Rounds:

1 Min Bike or Row or run

5 Inchworm + Air Squat

10 Squat2Stands

8 Cobra to Downward Dog

8 Heel2Toe

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, Kang Squat, Back Squat w/3 sec pause

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 10Jan

Video courtesy of Catalyst Athletics. Re-test week starts off with our 5X5 on Back Squats.  If you hit Back Squats every time we did them this cycle, you should see an increase in the weight you can handle for each set.  Look back at the numbers you did on 10 Jan, and make it a goal to go heavier each round than you did that day.

WOD:

“Air Squat Blackjack”

For Time:

20 Air Squats, 1 Ab-mat Sit-Up

19 Air Squats, 2 Ab-mat Sit-Ups

18 Air Squats, 3 Ab-mat Sit-Ups

…continue this pattern until…

2 Air Squats, 19 Ab-mat Sit-Ups

1 Air Squat, 20 Ab-mat Sit-Ups

Little twist on an old benchmark WOD, “Blackjack” (every round has 21 reps in it, and you do a total of 21 sets).  But, instead of push ups, today we’ll hit Air Squats to really finish them off after some good Back Squats.  Try to keep a good pace for each round.

Scaling Options:

Air Squats -> To depth

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Cobra Pose – 2 Min

Warmup:

2 Rounds –

100 Single Unders (or 40 Dubs)

30 sec/30 sec banded front rack stretch – see video below, courtesy of Power Monkey Fitness

10 Spider-Man Lunge w/twist

10 Empty bar Thrusters

10 Kip Swings

Then…

Spend 5 minutes going through 5 reps at each Thruster weight with 4 pull ups between each set, then finish with 3×30 sec dubs or single unders

Videos courtesy of The CrossFit Games.  It’s the Final WOD of the Open!!!

WOD:

“CrossFit Open Workout 22.3”

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)

Women’s bar weight – 65 lb, then 75 lb, then 85 lb

Men’s bar weight – 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For movement standards, scaled versions, and score sheet, click here.

For some good tips…

Scaling Options:

Bar weight: Men – 65/85/105, Women 45/55/65 -> as needed

Pull ups ->Jumping Chin Above/Chin-adobe/Chest2Bar -> Ring Row/Buddha Pull Up/Jumping Chin-Above

Dubs -> Single Unders

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 Cobra to Downward Dog

30 sec downward dog

10 Scorpions

10 Lying Thoracic Rotations

10 Glute Bridges – See video below, courtesy of Dan Prince

WOD:

Cash In:

800M Run

then…

4 Rounds:

25 Hand Release Push Ups

25 Ab-Mat Sit Ups

followed by…

Cash Out:

800M Run

Score = Total Time

Video courtesy of Reebok CrossFit ONE.  Demo of the Hand Release Push Up. Nothing complicated with today’s WOD.  Just some good ol’ grunt work to drive through.  Keep the run pace in the beginning fast, but not a full sprint.  You want to take no more than about 10-15 seconds after the end of the run before you start your hand release push ups and ab-mat sit ups.

Scaling Options:

Run -> 1000M row per run

Hand Release Push Ups -> Push Ups off bench

Ab-mat sit ups -> Feet Anchored

Cool Down:

Tabata Roll out: roll out on 20 seconds per body part.  Take 10 sec break between body parts

Warmup:

50 Single Unders

20 High-Jump Single Unders

25 Double Unders or 3 attempts

10 Spider-Man Lunge

10 Kneeling lat stretch

10 Hollow Rocks

10 kneeling Thoracic rotation

On Rig: Perform 5 reps of: scap pull up, kip  swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, Power Clean from mid-shin, Press, Push Press, Push Jerk

S/S/S:

EMOM for 10 Min:

Min 1 – 30 Double Unders

Min 2 – 8/6 Cal Ski Erg

The point of this first part is just to get the lungs to open up a bit and get some good time under tension without fully killing them.

WOD:

2 Rounds:

10 Power Clean & Jerks (60% of 1RM)

15 Pull Ups

8 Power Clean & Jerks

12 Pull Ups

6 Power Clean & Jerks

9 Pull Ups

4 Power Clean & Jerks

6 Pull Ups

2 Power Clean & Jerks

3 Pull Ups                                  

 Time Cap: 18 Min

Video courtesy of Jaclyn Demiro.  Demo of the Touch & Go Power Clean & Jerks we are looking for today. With the %s being 60% of your 1RM, the goal should be to hit as many Touch & Go Clean & Jerks in this WOD.  Find a nice, steady rhythm for the pull ups, but look to turn up the speed on the C&J’s if possible.

Scaling Options:

Bar weight -> 50% of 1RM -> as needed

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

Cool Down:

Banded Lat Stretch – 1 Min per side

Roll out T-Spine – 30 passes

Warmup:

10 Box Step ups

10 Bow2Bends

10 Push Up2Downward Dog

6 Shoulder taps in Down Dog

6 Box Jumps

10 Over & Back

2 Wall Walks

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

WOD:

5 Rounds For Time:

5 Wall Walks

10 Shoulder Taps (in Handstand)

15 Toes 2 Bar

20 Box Jumps (24/20″)

40 Min Time Cap

Video courtesy of Strong First. Shoulder Tap demo. Today will test those shoulders.  Best to move smooth and steady rather than try to race through the reps, or you’ll see fatigue kick in early.  After you get to the top of the handstand in your 5^th Wall Walk, go ahead and begin your shoulder taps.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank) per side for every 1 Wall Walk

Shoulder taps -> in plank

Toe2Bar -> Kipping Knee raise -> laying T2B -> V-Ups

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min