Warmup:

1:00 Ski Erg

10 KB Deadlifts

Bear Crawl 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

10 KB Russian Swings

5 Cobra to Hip Snap

10 PVC pass thrus

10 PVC around the worlds

10 PVC Overhead Squats

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our OHS before our 5X5 re-test.  What we’re looking for today is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double, and finished off with an EVEN heavier single to finish off.  Notice I did not save 1RM.  But, if that happens, cool.

WOD:

14 min AMRAP:

7 Pull-ups

7 Russian Kettlebell Swings (70/55)

7 Burpees to 6″ target above reach

Videos courtesy of CrossFit HQ and OPEX Fitness.

With the rep count per movement and the time domain, make your primary goal to keep your movements as steady as possible for the entire 14 Min. That means, the only rest you should take is transitioning from one movement to the other.

Scaling Options:

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

KB weight -> 55/35 -> as needed (ELITE: Am KBS at 70/55)

Cool Down:

Thoracic Extension on Med Ball – 2 Min per side

Cross-body Lat Stretch – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions.

Pic courtesy of The CrossFit Games.

Guys!  The CrossFit Worldwide Open starts this week!  For the next 3 weeks, CF HQ will release their Open Workout on Thursday afternoon.  It will be the Workout of the Day on Friday.  Get psyched!!!  If you want to see how you stack up to the rest of the world, register for the 2024 CrossFit Open here.

Warmup:

3 Rounds:

200M jog

8 Spider-Man Lunge w/twist

6 Hollow Rocks

6 Alternating V-Ups

5 Kip Swings

Then…

Super Squat Hip Sequence – See video below courtesy of Mobility WOD

S/S/S:

12 Min EMOM:

Min 1 – :20 Hollow Rocks

Min 2 – :20 Superman Hold

Min 3 – :20 Scap Pull Up Hold

Min 4 – :20 Hanging Tuck Hold

Rest 5 Min before doing main WOD.

Videos courtesy of OPEX Fitness.

Looking to get some core activation today prior to the WOD.  The holds will be long enough to push you, but not kill you.

WOD:

For Time:

25 Ab-Mat Sit Ups

50 Walking Lunges

25 V-Ups

50 Walking Lunges

25 Knees to Elbow

50 Walking Lunges

25 Toe2Bar

50 Walking Lunges

Time Cap – 20 Min

Video courtesy of NC Fit.

Our goal today is to put a little fire on your core starting at the top and working our way down.  Look to keep the core flexed in the movements so you keep control of your body rather than just flailing around.

Scaling Options:

Ab-Mat sit ups -> feet anchored (ELITE: GHD Sit Ups)

V-Ups -> Alt V-Ups

Knee-2-Elbow -> Hanging knee Raise

Toe2Bar -> Hanging knee Raise, Laying Toe2Rig

Lunges -> 1 Air Squat + 2 steps per rep

Cool Down:

Cobra Pose – 2 Min

Lying Thoracic Rotation – 10 per side

Warmup:

3 Rounds:

8 Box Step Ups (Box Jumps by round 3)

8 Spider-Man lunge w/twist

8 Hollow Rocks

:10 Superman Hold

3 Tuck Jumps

-Then…

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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Strict Press (bar to the front), Push Press

WOD:

CF Open WOD – 12.3

18 Min AMRAP:

15 Box Jumps (24″/20″)

12 Push Press (115/75)

9 Toes-to-Bar

Compare to 20160204

Video courtesy of The CrossFit Games.

We set this week up to make it similar to what we’ll see during the Open.  Lots of good work Monday to Thursday and then the Open WOD on Friday (great time to bring back Friday Night Lights, just sayin’…).  Today we go all the way back to 2012 for an 18 Min classic triplet. Smooth and consistent should be your goal on each movement.  Stay steady on the box jumps so you have some juice in you when you hit the Push Press (bar comes from the floor to begin), and then steady, manageable chunks on the Toe2Bar.  If you can go unbroken on those, do so.

Scaling Options:

Box Height –>20/16 -> as needed

Push Press –> 95/65 -> as needed

Toe2Bar –> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side

Warmup:

200M jog

Bear crawl 30’

Backwards bear crawl 30’

Seal Walk 30’

Walking Lunge 30’

10 Cobra to Down Dog

5 Cobra to Hip Snap

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups, 3 jump to kipping pull ups

Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Our third go at Bench Press will see the working sets go back up to 5, but reps drop to 3.  This should allow you to make this the heaviest you’ve done on the Bench this cycle.

WOD:

3 Rounds:

400M Run

21 Burpee to Kipping Pull Ups*

*Make sure pull up bar is 6″ above reach

Videos courtesy of OPEX Fitness.

Just know, there is no real way to sprint through the burpee to kipping pull ups.  It’s all about keeping the pace as consistent as you can to get through the high rep number. So, push the run a little more and then steady the pace on the burpee to kipping pull ups.  For Burpee to Kipping Pull Up.

Scaling Options:

Run -> 500M Row (ELITE: run w/vest)

Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee to jumping pull ups (bar even with forearm height at extension) (ELITE: Bar Muscle Ups)

Cool Down:

Doorway Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 jump rope

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 jump rope

10 KB deadlifts

10 Russian Swings

10 Hollow Rocks

10 Air Squats

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Third time hitting our pause Deadlifts this cycle.  Working sets go back to 5, but reps drop to 3, so aim to go heavier per set than you did on both the 5X5 and 3X5 weeks.  Again, make sure you don’t lose tension while performing the pause on each rep.

WOD:

2 Rounds:

60 Double Unders

50 Air Squats

40 Ab-Mat Sit Ups

30 Am. KB Swings (55/35)

20 Cal Row

10 Dual DB (50/35) Box Step Overs (24″/20″)

Time Cap – 15 Min

Video courtesy of Misfit Athletics.

Little 2-round mini chipper to finish off your Wednesday.  Goal should be to complete each part in about a minute or so.

Scaling Options:

Dubs -> 120 Single Unders (ELITE: 60 Cross Overs)

Sit ups -> feet anchored (ELITE: GHD)

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

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

Box Height –>20/16 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 reps per side

Warmup:

Spider-Man Lunge 30’

Heel2Toe 30’

Bear Crawl 30’

Stiff-leg bear crawl 30’

Inchworm 30’

Duck Walk 30’

10 PVC Pass thrus

10 PVC OHS

PVC prayer stretch :30 per side – see video below

Super Squat Hip Sequence – see video below

Then…

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

Videos courtesy of Made Possible Personal Training and Mobility WOD, respectively

S/S/S:

Snatch Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

With a running clock:

From 0:00-5:00, do 3 @65%

From 5:00-10:00, do 3 @70%

From 10:00-15:00, do 3 @75%

%s Based off 10 Jan 1RM

Video courtesy of Bredni Roque.

Third time hitting our Snatch Complex this cycle.  %s stay the same, but reps go up, so we’ll give you an extra minute to get through each set.

WOD:

In 3 Min, complete:

10 Devils Press (50/35)

Max Reps Handstand Push Ups

-Rest 2 Min

*Repeat for a total of 3 Rounds

Score = Total Handstand Push Ups

Videos courtesy of CrossFit HQ and CrossFit Federal Hill, respectively.

While you do want to get through the Devil’s Press quickly to get as much time as you can for the HSPUs, don’t aim to sprint, otherwise you’ll spend a good 30-45 seconds hunched over trying to catch your breath prior to attempting any HSPUs. Like shown in the video, make the transitions, steady and even.

Scaling Options:

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

HSPUs -> Pike Push Ups off Box -> Pike Push ups off floor -> High kneel Dual DB Shoulder press (ELITE: Deficit HSPUs)

Cool Down:

Spend 10 Min working rope climbs 

Video courtesy of CrossFit HQ.

Pic courtesy of Sand Hills Express.  The Combat PT Tent will be closed Monday in observance of President’s Day

Warmup:

Jog 30’ and back x 3

High knees 30’ & back

Butt Kickers 30’ & back

Side shuffle 30’ & back

Spider-Man Lunge 30’

Inchworm 30’

30 sec calf stretch in downward dog

WOD:

“Tosh”

3 Rounds For Time:

200 meter Run

Rest (same time as previous run)

400 meter Run

Rest (same time as previous run)

600 meter Run

Rest (same time as previous run)

Score = Total Time

Compare to 20220701

Video courtesy of CrossFit HQ.

Our final repeat on previous WODs with possible Open movements. I know, the Open has never done any long running (too hard to track/judge), but we did see shuttle runs last year, so…). On paper, this one looks easy, but this will bite you in the rear quick!  Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds.  The next time I do the 200M run, I should finish no slower than 1:00-1:05).  Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop.  Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark.  I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).

Scaling Options:

Row -> 250/500/750M, respectively ->

Cals on Bike, 14/10,28/20, 42/30, respectively

ELITE: Run w/Vest

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Frog Stretch – 3 Min

Video courtesy of Strength Solutions.

Warmup:

1:00 Jump Rope

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

1:00 Jump Rope

30 Calf Pedals in Down Dog

5 Cobra to Hip Snap

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, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

S/S/S:

Clean & Jerk Complex:

Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk

With a running clock:

From 0:00-5:00, do 3@65%

From 5:00-10:00, do 3@70%

From 10:00-15:00, do 3@75%

%s Based off 10Jan2024 1RM

Video courtesy of Strong by Mona.

Third run of our Clean & Jerk complex this cycle. Same focuses as last time.  Reps increase per set, so you get a little extra time each set as well.

WOD:

AMRAP 12 min:

15 Double Unders

7 Hang Power Cleans (50% of C&J 1RM)

15 Double Unders

7 Burpees

Video courtesy of Kristi Eramo O’Connell.

Today is all about constant movement from “Go!’ until the end of the 12 minutes. That said, instead of trying to sprint your dubs, steady pace them so less chance of tripping up on the rope (re-starting always eats up time). For the Hang Power Cleans, use the hips more than the arms so you have some grip later in this one. Burpees, are, well,…burpees.  Same rules, steady going down, steady going up.

Scaling Options:

Bar weight -> 40% of 1RM -> As needed (ELITE: 60-70% of 1RM)

Dubs – 2X Single Unders (ELITE: CrossOvers)

Cool Down:

Scorpion Pose – 1 Min per side

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation

Warmup:

10 Cal Row

Spider-Man Lunge 30’

Walking Kicks 30’

Twisting lunge 30’

Samson Walking Lunge 30’ – see video below, courtesy of The Active Life

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OHS

Barbell Warmup – With an empty bar and in snatch grip, complete three reps of: dip/shrug, dip/shrug/hi elbows, muscle snatch, Behind The Neck push jerk, high hang power snatch, power snatch from shin

WOD:

Valentine’s Day Massacre Partner WOD:

8 SETS

AGAINST A 2:00 CLOCK, complete…

18 Calorie Row (Break up however you need)

Max Reps Power Snatch (115/80) in remainder of time

-Rest 2:00 between sets

Score = Total Power Snatches

Compare to 20220214

Pic courtesy of SCCF.

What better way to spend Valentine’s Day than by placing your faith in the hard work of your partner as they will do the same with you!  The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Banded OH distraction – 2 min per side

Video courtesy of The Ready State

Banded hamstring stretch – 2 min per side