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
Super Squat Hip Sequence see video below, courtesy of Mobility WOD
WOD:
5 Rounds:
12/9 Cal Bike
10 Pull Ups
8 Burpee Box Jumps (24″/20″)
1:1 Work/Rest Ratio
Score each round separately.
Time Cap: 32 Min
Video courtesy of OPEX Fitness.
Make sure with the Burpee Box Jumps, your hips and knees are fully open before stepping down off the box. With the 1:1 work/rest ratio, if I finish a round in 2:45, I will rest 2:45 before I start the next round. So, have a white board out so you can do the quick math while you rest to figure out how long it took you to do a round and how long until you start the next round. Goal per round – 3 min or less.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
New to CrossFit and not sure what the CrossFit Open is…
What Is the CrossFit Open?
The CrossFit Open is a three-week, worldwide competition that is for anyone and everyone, regardless of fitness level or ability. For some, the Open is a chance to test their fitness and see how much fitter they’ve become over the past year. For others, the Open is about putting themselves out there, showing up, and celebrating fitness and connecting with others in their affiliate and around the world. For a select few, the Open is the first step in qualifying for the CrossFit Games.
When Is It?
The CrossFit Open will take place from Feb. 27-March 17, 2025.
How It Works
Structurally, the Open is a series of three workouts spaced across three weeks. Individuals can do the CrossFit Open workouts from anywhere: their affiliates, at home, in a park, or even on a beach — although you might find yourself eating sand if the workouts call for burpees! The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Open Leaderboard.
For more info, click here. If you do a search for Affiliates to be under, look for “Joint Strike CrossFit”
Back to today’s programming…
Warmup:
2X:
200M jog with Med Ball
5 MB deadlifts
5 MB squats
5 MB Push Press
10 PVC pass throughs
-then-
Barbell warmup – With an empty bar, and in snatch grip, perform 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 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Hang Snatches before an Oly 1RM test. With %s going up a little, make sure your grip does not fail you in the hang.
WOD:
EMOM 14:
Odd Min – 8 Alt DB Snatch (50/35)
Even Min – 12 Wall Balls (20/14)
Video courtesy of OPEX Fitness.
The goal should be to finish each minute’s work in 40 seconds or less.
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting Back Squats this cycle. With the work sets back to 5, but reps dropping to 3, make sure you aim to go heavier per set than you did in the 3X5 week!
WOD:
3 Rounds For Time:
400M Run
21 Box Jumps (24”/20”)
21 Am. KB Swings (55/35)
Video courtesy of CrossFit Memphis.
Classic CrossFit grinder today! With the Kettlebell Swings being the last movement each round, don’t let fatigue make your form sloppy!
Barbell Warmup – With an empty bar and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, power snatch from mid shin
S/S/S:
10:00 Every Minute On the Minute
Odd Min – 2 Power Snatch (build in weight)
Even Min – 3 Cobra to Hip Snap + 3 jumps to 6” target above reach
Video courtesy of CrossFit Invictus.
The point of this EMOM is to prep us up for the grind of today’s WOD. That said, your Snatches can be singles instead of touch and go. Focus on a flat back, good jump and one hell of a PUNCH once the bar goes over your head. For the cobra to hip snap learn to use less of your arms and more hip to get up.
WOD:
CrossFit Open WOD 13.1
In 17 minutes complete as many reps as possible of:
40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
AMRAP Snatch (210/120)
Video courtesy of The CrossFit Games.
Our final trip down Open memory lane (The 2025 Open starts next week!) takes us to 2013. Steady flow through the burpees will allow you to have more juice for the Snatches.
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 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…
0:00-5:00, do 3 sets @65%
5:00-10:00, do 2 sets @70%
10:00-15:00 do 2set @75%
Finish each set with 1 Push or Split Jerk
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Third time hitting our Hang Squat Clean this cycle. By now you should be used to getting a ton of hip explosion to get under the bar. Make sure you finish with a perfect jerk each set!
WOD:
12 Min AMRAP:
2 Wall Walks
2 Pull Ups
4 Wall Walks
4 Pull Ups
8 Wall Walks
8 Pull Ups
etc…
Add 2 reps per movement each round
Video courtesy of CrossFit HQ.
Don’t make today about pushing the pace so hard you can’t breathe in the reps. Rather, consciously think about keeping your body position perfect in every wall walk and every pull up.
Scaling Options:
Pull ups -> Banded Strict Pull Ups, Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25’ Handstand Walk per wall walk)
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, high elbows, hang power clean, Push Press
S/S/S:
Push Press
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Push Press this cycle. With the reps per working set dropping to 3, take a little longer warming up to the first working set. The goal is to go heavier per set than on the 3X5 week.
WOD:
Every Minute on the Minute for 15 Min:
3 Power Cleans
2 Front Squats
1 Push Press
Weight = 90% of heaviest Push Press set from 5X3 Push Press
Make each set unbroken to allow you to finish as quickly as possible
Scaling Options:
Bar weight -> 80% of heaviest Push Press set (ELITE: 90% of Push Press 1RM)
20 Alternating Calf Stretches in Downward Dog
10 Ankle Circles per side
2 Wall Walks
WOD:
“21.1”
For Time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders
Time cap: 15 min.
Compare to 20210312
Video courtesy of The CrossFit Games.
The CrossFit Open time machine has dropped us off in 2021 this week. Double Under and Wall Walks! What a combo! Steady, deliberate steps in the wall walks (get the hands no more than 10” away from the wall at the top) and smooth big sets of dubs.
Scaling Options:
Wall Walks -> Scaled distance Wall Walk -> 8 Alternating Plank Shoulder taps per wall walk
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. And prior to WOD, with empty bar and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch
S/S/S:
Clean Pull
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Clean Pulls this cycle. With the drop of 3 resp per set, aim for heavier sets than the 3X5 week.
WOD:
“Franabel”
5 Rounds:
6 Power Snatch, 135/95
9 Chest-To-Bar Pull-ups
Time Cap – 15 Min
Video courtesy of Train FTW.
“Franabel is meant to take a little from “Fran” and a little from “Isabel”, put a little extra spice on one movement and mix it all together to give you a steaming pile of fun! E took the full reps of the movements completed in each WOD and evenly broke it over 5 sets. Goal should still be fast movement.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 