Video courtesy of The CrossFit Games. Our trip down the CrossFit Open history takes us to 2018 for 18.1. A 20 min AMRAP means you should for sure not come out of the gates super-fast. The goal should be to continually move for the whole 20 minutes
Scaling Options:
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
10 kneeling Thoracic rotation – see video below, courtesy of Riot Athletics
10 Squat2Stands
10 Thoracic High Fives
10 Pushup2Downward dog
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch
S/S/S:
Hang Squat Snatch
4@65%
4@70%
3@75%
Sets start every 4 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Our third round Hang Squat Snatch this cycle. As you know by now, we’re trying to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar. The %s stay the same, but reps increase each round. So, time per round jumps up to 4 minutes.
WOD:
6–12-18–12–6:
Dual DB Snatch (50/35)
400m Run
Video courtesy of Street Parking. Quick demo on the Dual DB Snatch. Today’s WOD is about explosive weight movement followed by steady-state cardio. Try to efficiently knock out the DB Snatches as fast as you can to get right back on your run. With the runs, your speed in the final 400 should be pretty close to the speed on your first 400M run.
Perform a Tabata interval (Eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.
Video courtesy of CrossFit LA. This CrossFit Benchmark debuted in 2004. Same principle as other Tabata WODs (8 rounds, 20 sec work/10 sec rest). Remember, you do all 8 rounds of one movement before moving on. With this one, you get a little extra rest between movements. Since your score per movement is the lowest recorded round, try to keep consistency each round. Don’t go full sprint in round one, and then only be able to do 1 or 2 reps in a later round
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of The CrossFit Games. Why do the Open? Why not? It’ll be three fun WODs with people you love to be around! Sign up!
Warmup:
10 Cal Bike
Walking lunge 30’
Side lunge 30’ and back
Inchworm 30’
Spider-Man Lunge 30’
Heel2Toe 30’
10 Twisting push ups
Super Squat Hip Sequence – Video courtesy of Mobility WOD
S/S/S:
Back Squats
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Our third trip to Back Squats on this Strength Cycle sees our reps drop to 3, but sets back up to 5. Aim for heavier than the weight used in the 3X5 week. Still keep form perfect and protect your back by keeping that core tight!
WOD:
In 3 Min, complete:
2 Power Cleans, 1 Front Squat, 1 Jerk (70% of C&J 1RM)
10 DB Floor Press (50/35)
Max Devil’s Press (50/35)
Rest 1 Min
Repeat for total of 4 Sets
Score = Total Devil’s Press reps
Video courtesy of Train FTW. Quick demo of the DB Floor Press. While we want to go fast, don’t try to just muscle the bar in the Clean and Jerk section. Remember, smooth is fast. You should have about a minute to minute and a half per round for Devil’s Press. Go pretty hard since you have the rest period coming up.
Super Squat Hip Sequence – video courtesy of Mobility WOD
WOD:
4 x 5:30 Rounds For Reps:
800m Run
In remaining time complete as many Cals on Bike as possible
– Rest 1:30 between Rounds
Score = Total Cals
The goal is to finish the run in roughly 4 minutes or less so you can get some good time in on the bike to get through the cals. Take the rest time to stretch out the legs a bit as you catch your breath.
Barbell warmup : With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs. Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean
S/S/S:
Hang Squat Clean
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Second run of Hang Squat Cleans in this cycle. We will continue to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar. With %s going up, get aggressive pulling yourself under the bar.
WOD:
EMOM 16:
Min 1 – 8-12 Handstand Push Ups
Min 2 – 8-10 Dual DB Hang Power Cleans (50/35)
Min 3 – 12-15 Weighted Sit Up (25/15)
Min 4 – 8-10 Dual DB Snatch (50/35)
Videos courtesy of Denis Clotten, CrossFit HQ, and OPEX Fitness, respectively. Quick demos of two options for the Hang Dumbbell Power Cleans, and then a demo of the DB Snatch. Today, we give you the option of how hard you want to push on these EMOMs. Lower rep range, focus on perfect reps. Go for the higher numbers, then form better be locked in and push the body’s limits!
Scaling Options:
HSPUs -> Pike Push Ups off box -> pike push ups off floor -> Kneeling DB press
Video courtesy of Badass CrossFit. Quick demo of Burpee over Kettlebell. Fast hips will make all three movements come out better today. Really force that opening of the hips to move the KB for the Russian swings. A fast hip closure to get you ff the ground in the burpee saves your chest and shoulders, and forcefully opening the hips after a strong leg drive on the row will make the cals fly by!
Barbell warmup : With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin. After this, put bar in rack for push press and do 2X5 empty bar Push Press
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second visit to Push Press this cycle. Continue to use the hip extension to get the bar moving before squeezing the legs and finishing the press. With the sets dropping to 3, look to start heavier than you did in the 5X5 week.
WOD:
CrossFit Open WOD 11.1 or 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (75/55)
Compare to 20210128
Video courtesy of The CrossFit Games. Our trip back through past Opens returns us to a WOD we re-tested last January. The one that started it all, 11.1 (which was repeated as 14.1). This classic couplet is meant to be done at a good, fast pace. That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches. Use the legs in this movement and keep the back flat, chest up.
Pic courtesy of The Morning Chalkup. CrossFit releases its list of equipment we’ll need for the 2022 Open. Get ready for some fun! If you have not registered yet, click here. You can do a search for our affiliate, Joint Strike CrossFit, to join our affiliate team. Will be three fun weeks of WODs, so why not see where we land?
Warmup:
200M jog
10 Spider-man Lunge
10 Box Step Ups
10 Cobra 2 Downward Dog
10 Squat2Stand
10 Thoracic High Fives
5 Box Jumps
10 Hollow Rocks
On Pull Up bar : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups , kipping knee raise, Toe2Bar
WOD:
AMRAP 24:
25 Toes-to-Bars
50 Walking Lunges
75 Push-ups
50 Box Jumps (24″/20”)
25 Pull-ups
Video courtesy of Invictus Fitness. Some good tips on Toe2Bar efficiency. Today’s bodyweight bonanza will give you some good time under tension to work good body control through a wide array of movements. The rep counts are a little on the higher side. So, if you are a gymnastic ninja, do your thing today. If gymnastics skills are still a work in progress, your goal is manageable chunks and very short breaks before continuing on.
5 KB Windmills per side – see video below, courtesy of ONNIT Fitness
8 Walking lunges
Then…
Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts
S/S/S:
Snatch Grip Deadlift
3X5
Increase weight ea set
Video courtesy of Untamed Strength. Second run through of Snatch Grip Deadlifts this cycle. Again, we are looking at getting our first pull in the snatch very solid by getting stronger with these. On each rep, re-set your hips to make the lift perfect.
WOD:
27-21-15-9-3*:
American Kettlebell Swings (53/35)
*50′ Single Arm KB OH Walking Lunge after each round
Video courtesy of Functional Bodybuilding. Quick demo for Single Arm Kettlebell OH Walking Lunge. All you need for today’s WOD is a kettlebell and 25’ of room. Set the 25’ area. When doing the OH Walking lunge, lunge down the 25’ with the KB in one arm. At the 25’ mark, turn around, switch hands and lunge back to the start
Joint Strike CrossFit 