Warmup:

10 Box Step ups

10 Hollow Rocks

10 Kneeling Lat Stretch

5 Tuck Jumps

10 Ab Mat Sit Ups

5 Box Jumps

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Banded Pull Ups or Ring Rows, Kipping Pull Ups or Banded Pull Ups or Ring Rows

Barbell warmup – With an empty bar, and hands right outside the shoulders, with the elbows down and in from of the bar, perform 5 reps of: Strict Press, Push Press, Push Press with a 2-sec pause in the dip.

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 17Jan2025

Video courtesy of Catalyst Athletics.We finish up re-test week with our 5X5 Push Press.  Again, if you did all the work over the last 9 weeks, you should be able to go heavier per set than you did on 17Jan.

WOD:

15 Min AMRAP:

21 Box Jumps (24/20)

15 Ab-Mat Sit Ups

9 Pull Ups

Video courtesy of Abmat.

Classic CrossFit WOD for today!  While the Box Jumps and Pull Ups are very technique-driven, don’t sleep on the ab-mat sit up technique.  Keep your spine safe!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Ab-mat sit ups -> feet anchored (ELITE: GHD)

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per leg

Warmup:

3X:

:30 Jump Rope

5 KB deadlifts

5 KB Russian Swings

100M run

-then-

5 Min Turkish Get-up Practice

WOD:

EMOM 36:

Min 1 – 45 Double Unders

Min 2 – 1 KB Turkish Get-up per side (athlete chooses weight)

Min 3 – 20 Jump Rope Cross-Overs

Min 4 – 25 Am. KB Swings (53/35)

Min 5 – 200M Run

Min 6 – Rest

Videos courtesy of Team Misfit and CrossFit HQ, respectively.

Grunt work mixed with some skill work.  Even though you only have a minute, don’t rush through the Turkish Get-ups if you are new to them.

Scaling Options:

Dubs -> 90 Single Unders

Cross-overs -> 5 -8 attempts

KB weight -> 35/25 -> as needed (ELITE: 70/50)

Run -> 250M row

Cool Down:

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

Banded Bully Stretch – 1 Min per side

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

Snatch 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, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin.

C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, 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 establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 8Jan2025

Re-test week continues as we see if our 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!!!  Looking for some inspiration?  Check this out! (courtesy of Weightlifting House)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

2X:

:30 Row

:30 Ski Erg

10 PVC Pass thrus

5 DB deadlift per side

5 DB push press per side

:30 Echo Bike

5 Pike Push ups

-then-

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

WOD:

Partner Workout

For Time:

120/90 Cal Ski Erg

10X 100’ Dual DB Front Rack Carry (50/35) (5 each)

100/70 Cal Row

50 Alt DB Snatch (50/35)

50/40 Cal Echo Bike

40 Handstand Push Ups

-All Reps/Cals split between partners as needed. One partner working at a time

-On Front Rack carry, one partner does full 100’ before switching

-Time cap – 45 Min

Videos courtesy of Upside Strength and OPEX Fitness, respectively.

Tuesdays go better when you have a partner!  With today, talk with  your partner and figure the best time to swap on the cardio pieces (try to break it up into 4-5 sets each person).  As mentioned above, on the front rack carry, partners must complete one full 100’ round before tagging off to their partner to do the same.  For the 100’, set up either a 50’ or 25’ section to know where you are turning around. When it comes to the DB Snatch, maybe 5 reps at a time. Same with the Handstand Push Ups.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

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

Cool Down:

Banded Overhead Stretch – 1 Min per side

Lacrosse ball to rear delt – 1 Min per side

Video courtesy of Block Fitness

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