Warmup:

Banded 7s*, then..

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

High Knees 30’

Heel to Toe 30’

A-Skip 30’ **

B-Skip 30’ **

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat, then with the bar at the hip and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch

Videos courtesy of Mayhem Athlete and Runify, respectively. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Our Squatting movement this cycle will be the Overhead Squat.  Looking to get better in your Snatch?  Then you cannot afford to miss a single OHS session this cycle!  Overhead Stability and leg drive are what we aim to improve in this cycle!

WOD:

For Time:

10,9,8,7…1

Hang Power Snatch (95/65)

*5 Shuttle Runs after each full set.

1 Shuttle Run = 25′ down & 25′ back

15:00 Time Cap

Videos courtesy of Mayhem Athlete.

The goal should be to get as close t unbroken on each set of Hang Power Snatch.  To help that cause, as the bar comes back down, each time look to catch it in the hip then slowly lower into the next hang.   This will help keep your back in a good position and it can allow you that split second to re-work your grip (nothing worse than a bar flying out of your hands because your grip went south).

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out low back and T-Spine – 3 Min

Pic courtesy of The University of Connecticut.

The Combat PT Tent will be closed today in observance of Martin Luther King Jr. Day.

Warmup:

1:00 Row

8 Box Step ups

10 Iron Cross

5 Hand-release push-ups

10 Scorpions

1:00 Row

10 Back Roll to V-sit

Barbell warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Add weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be Deficit Deadlifts.  Our overall goal is to help eliminate the bottom of your deadlift as a sticking point.  If we make your range of motion stronger, then you should be able to pull heavier weights from the floor when we go back to traditional deadlifts (spoiler alert, on 24Feb, we will go for a new 1RM for regular Deadlifts).

WOD:

Every 3 Min for 15 Min:

10 Dual DB Box Step Overs (20” box)

10 Dual DB Deadlifts

10 Dual DB Floor Press

DB weight – 35/25

Score each round separately

Videos courtesy of Misfit Athletics, CrossFit HQ, and Functional Bodybuilding, respectively.  Quick demos of today’s movements.

How ever you want to hold the DBs for the step overs is up to you as long as they don’t rest on the legs.  On the deadlifts, only one head of each DB needs to touch the ground at the bottom.  On the Floor Press, take care to NOT slam your elbows into the ground.

Scaling Options:

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

Box height -> 16 -> as needed (ELITE: 24”)

Cool Down:

Scorpion Pose – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Ankle Circles per side

5 Inchworm Push ups

1:00 Jump Rope

10 Spider-Man Lunge w/twist

2 Wall Walks

:30 Handstand Hold

WOD:

CrossFit Open 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

Video courtesy of The CrossFit Games.

With the CrossFit Open just a bit over a month away, time to take a trip down memory lane and re-visit some of the fun Open WODs we saw in past CrossFit Opens.  Today we journey back to March of 2021 with this wall walk/double under masterpiece.  Key to this one is steady movement on the wall walks and smooth rhythm on the jump rope. With the open coming up, use the same standards they used in 2021 for the Wall Walks.

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Dubs -> Single Unders

Video courtesy of CrossFit Burgos

Cool Down:

Child’s Pose – 2 Min

Calf Stretch on wall or rig – 2 Min per side

Warmup:

200M Jog

Banded 7s*,then…

10 Thread the needed

10 Hollow Rocks

1 Rope Walk

5 Cobra to Hip Snap

5 Toe2 Rope**

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Push Press

5X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement this cycle will be the Push Press.  Make the focus today be the loading of the hips in the dip.  What I mean by that is don’t just drop into the dip, but pull yourself into the dip.  This way everything is engaged and ready to help with the up movement.

WOD:

3 Rounds:

400M Run

8 Devil’s Press (35/25)

2 Rope Climbs (15’)

Time Cap – 16 Min

Video courtesy of CrossFit HQ.

Once you clamp your feet together on the rope in your rope climb, extend the arms as high as you can on the rope, then do a “toe-to-rope”, re-clamp the feet, pull your hips to the rope and then hand over hand, move the hands back up to the highest grip you can get.  Doing this will keep this movement from being arm-dominant.

Scaling Options:

Run -> 500M Row

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

Rope Climb -> to shorter distance -> 2 Rope Walks per rope climb (ELITE: 3 Rope Climbs per round)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side

Warmup:

Bear crawl 25’

Reverse bear crawl 25’

10 Cobra to down dog

10 Shoulder taps in plank

10 light KB deadlifts

5 Russian Swings

10 Thread the needle

10 Alt V-Ups

On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

S/S/S:

EMOM 8:

Odd Min – :45 Dead hang on Pull Up Bar or 5 Jumping Pull Ups w/Slow Negative

Even Min – :45 Max Air Squats

Video courtesy of Movement Link.

What we’re looking to do with the slow negative is wake up the back and biceps prior to doing the pull ups in today’s WOD.

WOD:

Partner WOD

AMRAP 15:

Partner 1…Complete 1 Round of..

5 Pull Ups

10 Russian KB Swings (70/55)

15 Ab Mat Sit-ups

Partner 2…Perform

Max Wall Balls (20/14)

Switch after full rounds.

Score = total number of Wall Balls.

Video courtesy of CrossFit Federal Hill.

Way this one will work: Partner 1 Completes a full round while Partner 2 performs max reps of Wall Balls (10’/9′ Target). Once P1 finishes the round, partners switch positions and repeat.  Continue this rotation until 15 Min is over.  That all said, the Wall Balls are your scoring point today, so look to NOT hit a fatigue wall.  How to avoid it when it’s your turn to crank out reps?  Make smart breaks.  If you feel the fatigue start to kick in, drop the ball, take one or two big breaths, then get back at it.  It’s max reps, not max unbroken reps.

Scaling Options:

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

KB weight -> 55/35 -> as needed

Ab-mat Sit Ups -> Feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Couch Stretch – 2 Min per side

Warmup:

:30 Ski Erg

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

:30 Row

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance – see video below (courtesy of OPEX Fitness)

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Our Snatch Complex this cycle switches things up and starts from the ground, then goes to the hang, and finishes at the high hang.  We’re looking to produce more force and power on the second and third lifts.

WOD:

21-15-9-15-21:

Ski Erg (Cals)

Row (Cals)

Time Cap: 17 Min

Video courtesy of CrossFit HQ.

Straight-up cardio work today.  Look to establish an aggressive, yet smart pace on the first set of 21 cals on each movement.  Your goal should be to have that same pace when you hit the set of 21 at the end of the WOD.

Cool Down:

Roll out T-Spine – 2 Min

Banded OH Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

Banded 7s* (see below),then…

10 Air Squats w/:03 hold @ bottom

10 Thread the needed

10 Hollow Rocks

10 Alternating Lunges

5 Inchworm push ups

:10 Handstand Hold

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

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press

Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down.

S/S/S:

Strict Press

5X5

Add weight ea set

Compare to 13Nov

Video courtesy of CrossFit HQ.

We finish re-test week with our redo of Strict Press 5X5.  Again, if you did every Strict Press session this cycle, there is no reason you can’t go heavier per set than you did on 13Nov.

WOD:

13 Min AMRAP:

10 Handstand Push Ups

8 Toe2Bars

6 Alternating Pistols

Video courtesy of Invictus Athlete.

Today’s WOD is one you HAVE to do if you are not good at Pistols.  Why?  Because the only way you will get better is by working those weaknesses!

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press

Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups

Pistols -> Banded pistols* -> Pistols while holding rig -> Air Squats w/:10 hold at bottom

Video courtesy of WOD Star

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Echo Bike

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, Back Squat w/:02 pause at bottom

S/S/S:

Back Squat

5X5

Add weight ea set

Compare to 7Nov

Video courtesy of Catalyst Athletics.

We march on with re-test week as we do our 5X5 in Back Squat once again.  Make sure every set you do is heavier than the weight you used on each set on 7Nov!

WOD:

16 Min EMOM:

Odd Min – 10/8 Cal Echo Bike

Even Min – 8 Dual KB Front Rack Reverse Lunge (55/35)

Video courtesy of Functional Bodybuilding.

The goal should be to finish within 45 seconds per round.  On the reverse lunges, make sure you have the back knee just kiss the ground, not slam into it.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

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 w/u – 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 w/u (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 22Oct2025

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!!!  Needs some motivation? Watch this (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

Tabata Roll Out – spend :20 per body section, take :10 break between sections