Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig – 5 scap pull ups, 5 kip swings, 3 jumping pull ups

WOD:

CrossFit Open 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 Burpee Pull-Ups*

10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-Ups after each round

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

-Compare to 20231227

Video courtesy of The CrossFit Games.

Our trip down CrossFit Open Memory Lane takes us back just 2 years with 23.2.  This little two-parter will have you looking for a good steady state during the burpee pull ups and shuttle runs, and then an all-out effort for the Thruster 1RM!

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side

Warmup:

3X:

:30 Row

10 Cossack Squats

10 Bow2Bends

10 Squat2Stands

5 DB Deadlifts per side

-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, Pause Back Squats

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We hit Back Squat for the second time this cycle. With the work sets dropping to 3, make sure you aim to go heavier per set than you did the last 3 sets of the 5X5!

WOD:

3 Rounds:

20/16 Cal Row

30 Alt DB Snatch (50/35)

Video courtesy of OPEX Athletics.

Keep your back safe during the DB Snatches.  Make sure as you go toward the ground you don’t round the back or go stiff-leg.  As soon as the weight goes past your knees, bend the knees.  Also, as the bottom, make sure both heads of the DB touch the ground.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

10 Alternating V-Ups

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

S/S/S:

10 Min to work Pistol Progression/Mobility

Video courtesy of Squat University.

Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.

WOD:

Every Two Minutes for 24 Minutes:

6 Toe2Bar

8 Box Jump Overs (24”/20”)

12 Alternating Pistols

Video courtesy of CrossFit Invictus.

Any time left over in the two minutes after you finish your work is rest. So, do you go full speed through the reps to try to get as much rest tie as possible? Or do you keep a steadier pace so your heart rate and breathing doesn’t get out of control? Your choice.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Box height -> 20/16 -> as needed

Pistols -> Single Leg box step downs

Video courtesy of AOD Fitness.

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

400M jog

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

1 Wall Walk into :30 Handstand Hold

:30 Kneeling wrist stretch

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…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Squat Clean this cycle. Not only are we getting better at hip explosion and a quick drop under, but the multiple reps in the hang will build that grip strength. Don’t forget the Jerk at the end of each set!

WOD:

For Time:

200M Run

3 Wall Walks

200M Run

6 Wall Walks

200M Run

9 Wall Walks

200M Run

12 Wall Walks

Time cap – 16 Min

Video courtesy of Misfit Athletics.

So, Wall Walks when fresh require a good amount of control and core strength.  Wall Walks done under exertion can be a bit more challenging.  Try to calm your breath as you come in from the run and approach the wall.  This should help keep you from losing your breath when upside down.

Scaling Options:

Run -> 250M Row

Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25/50/75/100’ Handstand Walk)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M MB run

10 Box step ups

10 MB squats

8 lateral Box step overs

6 MB Push Press

5 Wall Ball Shots

6 Box Step Overs

WOD:

30 Min AMRAP:

5 Wall Balls (20/14)

7 Dual DB Push Press (35/25)

14 Single DB Box Step Overs (35/25)

Video courtesy of Mayhem Athlete.

Starting the week off with a bit of a grinder. Don’t be fooled into going super-fast in the first couple minutes of this one.  Your goal is to keep moving steadily throughout the whole 30 minutes.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch – 2 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Hollow Rocks

1:00 Row

10 Iron Crosses

10 Scorpions

10 Push Up to Down Dog

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Press this cycle.  With the working sets dropping to 3, take a little longer warming up to the first working set. The goal is to begin heavier than set 3 of the 5X5 week.

WOD:

4 Rounds for Cals:

1:00 Row for Cals

1:00 Rest

1:00 Ski Erg for Cals

1:00 Rest

Score = total cals

Video courtesy of Misfit Athletics.

You can push your pace a little more than normal on these 1-minute sections as you go right into a minute of rest.  That said, actively work on getting your hear rate and breathing can under control during the rest.

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out T-Spine – 30 passes

Warmup:

200M Jog

10 Air Squats

10 Box Step Ups (5 ea leg)

10 Spider-Man lunge w/twist

10 Over and Backs

10 Arm Circles ea direction

10 Huggers

10 PVC Pass Thrus

10 Around the Worlds

Barbell warmup – With an empty barbell and in clean grip, perform 5 reps of: 5 Good mornings, Back Squats, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerks, Split Jerks, Front Squats

WOD:

“20.4”

For Time:

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)

30 Box Jumps (24/20)

15 Clean & Jerks (135/85)

30 Box Jumps (24/20)

10 Clean & Jerks (185/115)

30 Alternating Pistols

10 Clean & Jerks (225/145)

30 Alternating Pistols

5 Clean & Jerks (275/175)

30 Alternating Pistols

5 Clean & Jerks (315/205)

Time Cap: 20 Minutes

Compare to 20191101

Video courtesy of the CrossFit Games.

Our trip down CrossFit Open WOD memory lane takes us to the 2020 Open.  The WOD begins with a box jump/ascending weight clean & jerk couplet, then transitions to a alternating pistol/ascending weight clean & jerk couplet.  Don’t try to sprint the first piece.  Get through one piece at a time.

Scaling Options:

Bar weight -> male – 65/95/115/135/155/185, female – 35/55/75/95/115/135 -> as needed

Pistols -> Alternating med ball step ups (20/14), use same box height as box jumps

Box height -> 20/16

Cool Down:

Couch Stretch – 2 Min per side

Pigeon Pose on box – 2 Min Per side

Warmup:

200M jog

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Reverse Lunges

200M jog

10 Scorpions

10 Kneeling Lat Stretch

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Clean Pulls this cycle. Like before, 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:

For Time:

400M Run

21 Pull Ups

21 Goblet Squats (70/55)

400M Run

15 Pull Ups

15 Goblet Squats

400M Run

9 Pull Ups

9 Goblet Squats

Video courtesy of Train FTW.

Keep the KB close to the body during the goblet squats.  This will help prevent the torso from leaning forward.

Scaling Options:

Run -> 500M Row

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

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cross body Lat Stretch on rig – 1 Min per side

Warmup:

1:00 Echo Bike EZ pace

10 Air Squats

10 Kickers

10 Cossack Squats

1:00 Echo Bike med pace

10 KB Deadlifts

10 Russian Swings

:30 Kneeling Wrists Stretch

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

Barbell warmup – With an empty barbell, complete 5 reps of: good mornings, back squats, Elbow rotations, Front Squats, Push Press, Thrusters

WOD:

AMRAP 25:

6 KB Thrusters (50/35)

12/10 Cal Echo Bike

24 Am KB Swings (55/35)

Video courtesy of ShapeFit.

Sure, we can routinely knock out barbell thrusters pretty well, but throwing in an alternate version like Kettlebell Thrusters will make you work even harder to maintain stability and adapt to moving two separate pieces.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Figure4 Wall Sit – 2 Min Per side

KB shoulder mash – 1 Min per side

Video courtesy of CrossFit Southie

Warmup:

3X:

5 Inchworm Push Ups

10 Hollow Rocks

10 Alt Superman’s – see video below, courtesy of SPARC Athens

-then-

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Leg Raise

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 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Snatch this cycle.  Like last time, 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:

Accumulate 6:00 of a pull-up bar dead hang hold*

*Each time you drop from the bar, complete:

6 Wall Walks and 20 V-ups

Score = total time

Time Cap: 16 Min

Video courtesy of The Active Life.

Make sure you are on the rig somewhere you can see the clock (maybe have a running clock on your phone if the gym clock can’t be seen from the rig). Don’t let the shoulders stay fully relaxed as we don’t want to put the shoulder in a bad position.  Look to keep the active/hollow body position. Think strategic breaks in this one so your grip does not fully go out.

Scaling Options:

Pull up hold -> Cut hold time to 4:00 -> foot elevated ring row hold

Wall walks -> 8 Alt plank shoulder taps per wall walk

V-Ups -> alt v-ups

Cool Down:

Keeling Lat Stretch – 1 Min per side

Cobra Pose – 2 Min