Warmup:

500M row

10 Cherry Pickers

10 Kickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10 PVC pass throughs

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

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of:  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

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Compare to 15 Feb

Video courtesy of Rogue Fitness.  Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!

WOD:

5 Rounds:

5 Clean & Jerks (135/95)

10 Toe2Bars

Your goal for this WOD should be sub-10 Min (2 min or less per round).  That means, the Clean & Jerks should be unbroken and Touch & Go.  If that means scaling the weight, do so today.  Today is about moving with a purpose more than it is about moving a lot of weight.  If 135/95 is 70% or higher of your 1RM, scale back.

Scaling Options:

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

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 min

Iron Cross Hold – 1 Min per side

Pic courtesy of Virginia Western Community College.

RE-TEST WEEK!!!  Get EXCITED!!!!

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 Over & Backs

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 10 Feb

Video courtesy of Catalyst Athletics.  Our re-test week kicks off with Split Jerk!!!  This will be a good primer for hitting our Clean & Jerk later in the week.  As mentioned before, once you have the bar in the correct position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels).  At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward.  As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split.   Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar.  Remember, our goal is heavier weight per set than what we did on 10Feb.

WOD:

For Time:

50-40-30-20-10 Double Unders

400M Run after every set

Think “Annie”, but instead of Sit Ups, you get to run! Lots of Calf work today, so do your best to have quick feet turnover in the run and keep a steady pace so you can attack the DUs

Scaling Options:

DUs -> 2X SUs per round

Run -> 500M Row

Cool Down:

Calf stretch on rig – 2 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

10 Box step ups

5 Cobra2Downward Dog

5 Cobra 2 Hip Snap

5 Box Jumps

3 Burpees

6 Box jump Overs

On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups or move over to Buddha Pull ups or Ring Rows

WOD:

EMOM 36:

Min 1 – 10 Burpees

Min 2 – 8 Box Jump Overs (24”/20”)

Min 3 – 45 Sec Plank Hold

Min 4 – Pulling skill of your choice*

* For the skill, choose between ring rows, buddha pull ups, kipping pull ups, strict pull ups, butterfly pull ups, Chest2Bar Pull Ups, Muscle Ups, Toe2Bar, etc…  Pick the rep scheme, but stick with it each time you do the movement.

Pic courtesy of Pintrest.  So, minutes 1-3 on this EMOM are pretty self-explanatory.  For the 4^th min, this is athlete’s choice of pulling movements.  It will be based off your skill.  If you still don’t have pull ups, work ring rows or Buddha Pull Ups to build strength.  If you want to let the body feel going from dead-hang to chin above the bar in either strict or kipping, but are still working strength or skill, try banded pull ups.  If you have pull ups, you could pick a challenging number per round to hit, or work more advanced versions (chest2bar, butterfly) or work towards muscle ups.  Or, if you feel your Toe2Bars/Kipping Knee Raises need some work, focus on those.  But make each 4^th minute count!

Scaling Options:

Box height -> 20/26 -> as needed

Cool Down:

Cobra Pose -2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

Grab pair of light DBs

50 Single Unders

10 Pushup2Downward Dog

10 Spider-Man Lunge

10 Squat2Stands

10 DB Floor Press (see video below, courtesy of Train FTW)

25 Double Unders or 3 attempts

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk

S/S/S:

Power Clean + Front Squat

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Final time on our Clean Complex before we re-test our Snatch and Clean & Jerk 1RMs.  One Power Clean and one Front Squat per rep.  As simple as this is, remember to keep full control at the end of one complex move and then maintain stability into the strength movement.  We get strong in these; your squat cleans will get better.  The %s go up from last time, but reps stay the same. Each round will be 4 Min.

WOD:

4 Rounds:

10 Unbroken DB Floor Press

200M Run

5 Unbroken Push Press (115/80)

50 Double Unders

In today’s WOD, we’ll have floor press.  The weight is up to you, as long as you do the set of 10 unbroken each time.  If you break during the set, start over at 1.  For the Floor Press…. Set-up: Feet Flat on floor.  Shoulder Blades pinned together. Start with elbows on the floor, approximately at a 45-degree angle from the sides.  Execution:  Press both arms to extension above the chest.  Rest slowly, so as to not injure the wrists.  Release muscle tension (but, don’t relax) between reps with elbows on the ground.  In this WOD, the Push Press needs to be unbroken as well.

Scaling Options:

Run -> 250M row

Bar weight -> 95/65 -> as needed

DUs -> 50 Penguin Hops -> 100 SUs per round -> 100 Bunny Hops

Cool Down:

Doorway Stretch – 1 Min per side

Heel cord mash with bar – 1 Min per side

Warmup:

Jog 30’ and back x3

High Knees 30’

Butt Kickers 30’

Side Shuffle 30’ and back

Inchworm 30’

5 Cobra to Hip Snap

10 Tuck Jumps

Barbell Warmup: With an empty bar and with hands in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin

WOD:

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24”/20”)

30 Burpees

20 Power Snatches (115/80)

A wise man once said, “how do you eat an elephant? One Bite at a time”.  Same goes for this WOD.  There is quite a bit in this WOD, but focus on getting through one piece at a time.  If today’s Power Snatch weight is light enough where you think you can cycle the reps, check out the below video, courtesy of Train FTW (NOTE: if the weight is more in the range where you might get two in a row before having to drop it, don’t use these tips on cycling.  Rather focus on good form each rep).

Scaling Options:

Mile run -> 2K Row

Med ball weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed

Cool Down:

Calf stretch on rig – 1 Min per side

Pigeon Pose on box – 1 min per side

Warmup:

10 Cal Row

10 Cobra to Downward Dog

10 Scorpion

10 Iron Cross

10 Cherry Pickers

20 Sec Hollow hold

10 Hollow Rocks

5 V-Ups

5 Cal Sprint on Rower

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).

S/S/S:

Deficit Deadlifts

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting Deficit Deadlifts this cycle before we re-test our 5X5!   With the reps per set being 5,4,3,2,1, respectively, the goal is to hit something heavy in each set.  The last set should be a heavy single.  If it happens to be a 1RM, cool!  But focus more on just getting something heavy up rather than chase a 1RM.

WOD:

AMRAP 10:

Row for Cals

On the 1:00 – 1 Ab-Mat Sit-Up

On the 2:00 – 2 Ab-Mat Sit-Ups

On the 3:00 – 3 Ab-Mat Sit-Ups

On the 4:00 – 4 Ab-Mat Sit-Ups

On the 5:00 – 5 Ab-Mat Sit-Ups

On the 6:00 – 6 Ab-Mat Sit-Ups

On the 7:00 – 7 Ab-Mat Sit-Ups

On the 8:00 – 8 Ab-Mat Sit-Ups

On the 9:00 – 9 Ab-Mat Sit-Ups

Think of this as an EMOM with a continuous row involved!  On the early minutes, with the lower Ab-mat sit up reps, try to crank on the cals!

Scaling Options:

AB mat sit ups -> Feet Anchored

If no rower, do Sumo Deadlift high pulls with 95/65. Every rep = 1 Cal

Cool Down:

10 Back roll to V-Sit (slow and controlled)

Roll out back – 30 passes

Pic courtesy of WOD Prep.  So, you survived the 2021 CrossFit Open.  Time to get back to work for the 2022 Open!!!

Warmup:

Grab light KB

200 M jog

10 KB Deadlifts

8 Russian Swings

8 Goblet Squats

4 Push Press per side

2 Turkish Get ups per arm (see video below, courtesy of CrossFit HQ)

S/S/S:

Turkish Get Ups

Spend 10 minutes working technique

So, take the first 10 minutes of class and work on your Turkish Get Up technique.  You don’t have to stick with kettlebells.  Feel free to use a DB, or a bar, if you prefer.  This goes for in the WOD as well.

WOD:

AMRAP 25:

6 Alternating Turkish Get Ups*

12 Goblet Squats (53/35)

24 KB Sumo Deadlift High Pull (53/35)

* For Turkish Get Ups, you can either pick a weight and stay with it the whole WOD, or try to increase weight each round.

So, as stated above, the goal is to climb in your Turkish Get U weight through the WOD.  But, if your technique is still fairly new, then it’s fine to pick a weight and stay with it through the whole WOD.  I’m not assigning a prescribed weight as I will eave it up to you to pick the starting weight that you can control, but it still makes you work for it.

Video courtesy of CrossFit Arsenal.  Demo of KB Goblet Squats

Video courtesy of Train FTW.  Demo of KB Sumo Deadlift High Pulls

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross Hold – 1 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

10 Kickers per leg
10 Squat 2 Stands
10 Thoracic High Fives
10 Spider-Man Lunge w/Twist
10 Push up to Downward Dog
10 Over & Backs
On Rig:
5 Scap Pull Ups
5 Kip Swings
5 Kipping Knee Raise
5 Kipping Pull ups
3 Toe2Bars
3 Chest2Bar Pull Ups
Barbell Warmup: With an empty bar and with hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Cleans, Power Clean from Shin, Front Squat, Thrusters, Push Jerk.

WOD:

The Final WOD(s) of the 2021 CrossFit Open are upon us!  And it wouldn’t be the Open without a twist.  We have 21.3!!!…..AND 21.4!!!!

Videos courtesy of The CrossFit Games.

“Open WOD 21.3”

For Total Time:

15 Front Squats
30 Toes-To-Bars
15 Thrusters (95/65)

Then, rest 1 minute before continuing with:

15 Front Squats (95/65)
30 Chest-To-Bar Pull-Ups
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 min.

NOTE: Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

“OPEN WOD 21.4”

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

For Movement Standards, Workout description, and score card click here

Scaling Options:

For 21.3

For Total Time:

15 Front Squats (65/45)
30 Hanging Knee-Raises
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chin-Over-Bar Pull-Ups
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chest-To-Bar Pull-Ups
15 Thrusters (65/45)

No scale for 21.4

Cool Down:

Lat Stretch on Rig – 1 Min per side

Couch Stretch – 2 Min per leg

Pic courtesy of The CrossFit Games. Open Workout 21.3 will be announced live on Thursday, March 25, at 12 p.m. local time. Don’t miss the sibling showdown as Scott, Saxon, and Spencer Panchik take on the workout as soon as it’s announced at the CrossFit Home Office in Scotts Valley, California.

Warmup:

10 Kickers per side

10 Bow 2 Bends

10 Squat 2 Stands

10 Cossack Squats

10 Pushup2Downward Dog

10 Spider-Man Lunge w/twist

10 Hollow Rocks

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, Back Rack Lunges (3 per leg), Kang Squat, RDL

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last go at the 2-Second Pause Back Squat prior to re-testing our 5X5.  Just like we did with Push Jerk this week, the heavy single does not have to be a 1RM, but if you’re feeling good, and the weights are moving good for you today, feel free to go for it!

WOD:

21-15-9:

Barbell Walking Lunge* (95/65)

Ab Mat Sit Ups

*One Lunge Rep equals L+R step

Video courtesy of Barbell Shrugged.  Demo of Walking Barbell Lunges. Try to mark off a good 30-50 foot section you can use for the walking lunge.  A shorter area will make you have to turn around way too many times.  And just have the back knee kiss the ground.  Don’t slam it down

Scaling Options:

Bar weight -> 75/55 -> As needed

Ab Mat Sit Ups -> Feet Anchored

Cool Down:

Oly Wall Sit – 3 Min

Pigeon Pose – 1 Min per side

Warmup:

Grab set of light DBs

200M Jog

10 DB deadlifts

5 DB Hang Power Cleans

5 DB Push Press

5 Double DB Swings

5 Push Ups on DBs

5 Devil Press

10 Huggers

10 Over & Backs

Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our split jerk prior to re-testing our 5X5.  This week, we’re looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  Does the heavy single need to be an attempt for a 1RM?  No, but if you are feeling good, and the weights feel good, why not go for it?

WOD:

12 Min to get as far as possible…

10 Devil Press (50/35)

200M Run

8 Devil Press

200M Run

6 Devil Press

200M Run

4 Devil Press

200M Run

2 Devil Press

200M Run

Video courtesy of CrossFit Federal Hill.  Sometimes, the goal isn’t finishing a WOD, but working all the way to the time cap.  This WOD is doable in the time limit, but you need to move!

Scaling Options:

DB Weight -> 35/25 -> As needed

Run -> 250M Row

Cool Down:

Child’s Pose – 2 Min

Cobra Pose – 2 Min