Monday, 3/29 - Saturday, 4/3
Monday, March 29
Warm-up: 3 rounds for time - 10 groiners + 10 scorpions + 10 bootstrappers + 10 kip swings + 5 thrusters w/empty barbell
WOD:
21.3 for time (15:00 cap) -
15 front squats
30 toes-to-bar
15 thrusters
Rest 1:00
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1:00
15 front squats
30 bar muscle-ups
15 thrusters
*Barbell weight Rx is 95/65; Scaled is either 65/45 or 45/35
**Additional scaled movements - hanging knee raises or sit-ups in place of toes-to-bar; ring rows or chin-over-bar pull-ups in place of chest-to-bar or muscle ups
Directly after 21.3, complete 21.4
In 7:00, complete the following barbell complex for max load -
1 deadlift + 1 clean + 1 hang clean + 1 jerk
Cool-down:
750 meter easy row
Tuesday, March 30
Warm-up: 3 rounds - 10 ring rows + :30 plank or HS hold + 20 supine heel taps + :30 bike + 10 hand-release push-ups
Strength:
12:00 EMOM -
1st: 8-10 renegade rows
2nd: :30 handstand practice (e.g., HS walks, HS push-ups, HS hold, plank w/feet elevated)
3rd: :30 Russian twists (20/14)
WOD:
4 rounds for time -
20/15 calorie row
10 burpees over rower
50 double unders or 100 singles
10 burpees over rower
20/15 calorie row
:60 rest between rounds
Wednesday, March 31
Warm-up: 10-8-6-4-2 - lunges + sit-ups + banded good mornings + banded pull-aparts + bench press w/empty barbell
Strength:
Every :90 for 4 rounds -
1st: 12-14 DB deadlifts (50/35)
2nd: :45 max effort v-ups
WOD:
For time -
25-20-15-10
Bench press (135/95)
1-arm DB overhead lunges (50/35)
*After each round complete 100 meter 1-arm Farmers carry (50/35)
Accessory:
Accumulate 50 banded tricep pulls
Thursday, April 1
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 muscle snatches + 5 snatch balances + 10 muscle cleans + 10 plank-ups
Strength:
In 12:00, work to a tough power snatch single, or take this time to work on technique
WOD:
For time -
10-20-30-40-30-20-10
Hang power cleans (95/65)
6-6-6-6-6-6-6
Handstand push-ups
*Scaling options for HSPU - pike push-ups from box or seated DB overhead press
Accessory:
Accumulate 40 TRX knees to elbows
Friday, April 2
Warm-up: :30 pigeon stretch/side + :30 jumping jacks + :30 shoulder taps form plank + 5-4-3-2-1 - air squats + push-up to pike + burpees
Strength:
12:00 EMOM -
1st: 10/8 bike calories (scale as need to assure some rest)
2nd: :40 mountain climbers
3rd: :40 goblet squats (53/35)
4th: Rest
WOD:
“Helen”
3 rounds for time -
400 meter run
21 kettlebell swings (53/35)
12 pull-ups
*Times for this benchmark WOD - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8:00
Accessory:
Accumulate 2:00 weighted wall sit
Saturday, April 3
Warm-up: In 10:00, complete the following - 15 med ball cleans + 20 alt step-ups + 20 single leg v-ups + spend remaining time building to deadlift WOD weight
Strength:
Every 2:00 for 4 rounds -
10 wall balls (20/14 or 14/10)
8 sit-ups w/wall ball
WOD:
3:00 AMRAP cycles for 4 rounds -
2 deadlifts (265/175 or 225/155 or 115/95)
4 box jumps
6 burpees
:60 rest between intervals
Accessory:
Max effort star plank or star plank/side
Monday, March 22 - Friday, March 26
Monday, March 22
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 250 meter row + 10 pass throughs + 10 OHS w/pvc + 10 alt step-ups + 10 strict press w/light DB
WOD:
CrossFit Open 21.2 (20:00 cap)
For time -
10 DB snatches (50/35)
15 burpee box jump-overs (24/20)
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
*Scaled weight for DB snatches is 35/20; Step-overs permitted for scaled
Core Finisher:
12:00 EMOM - :40 tuck-ups/:20 rest; :40 mountain climbers/:20 rest; :40 supine heel taps
Tuesday, March 23
Warm-up: 8-6-4-2 - banded good mornings + bootstrappers + groiners + row cals + kip swings or ring rows
Strength:
In 16:00, build to a tough deadlift single
WOD:
For time (14:00 cap)
21-15-9
Calorie bike
Toes-to-bar
:60 rest
21-15-9
KB swings (50/35)
400 meter run after each round
*Scaling options for toes-to-bar - knees-to-elbow or v-ups
Wednesday, March 24
Warm-up: 3 rounds - 10 banded bent-over rows + :30 plank + 10 plate ground to overhead + :30 bike
Strength:
Every :90 for 4 rounds -
1st: :45 double under/jump rope practice
2nd: 8-10 DB bench press
WOD:
For time -
50/35 calorie row
25 sit-ups
50 thrusters (95/65)
25 sit-ups
50/35 calorie row
Accessory (optional):
Accumulate 50 alternating glute bridge marches
Thursday, March 25
Warm-up: 2:00 easy row + 5-4-3-2-1 - muscle cleans + front squats + push-ups + burpees
Strength:
In 15:00, build to a tough power clean or squat clean single (athlete’s choice)
WOD:
12:00 AMRAP -
10 power cleans (135/95 or 95/65)
30 double unders
Accessory (optional):
Accumulate 50 anti-rotational banded press/side
Friday, March 26
Warm-up: 3 rounds - 5 inch worms w/push-up + :30 handstand hold or plank + 10 ring rows + 3 back squats, building toward 70%, or moderate weight
Strength:
In 15:00, work to complete the following back squat sequence -
3-2-1 @ 70% 1RM
3-2-1 @ 75% 1RM
3-2-1 @ 85% 1RM
*Take sufficient rest between sets
WOD:
In teams of 2, 1 partner working at a time -
20 rounds for time -
2 strict pull-ups or 1 muscle up
4 handstand push-ups
6 burpees
*Scaling option for HSPU - pike push-ups from box or hand release push-ups
Saturday, March 27
Warm-up:
12:00 EMOM -
1st: :30 jumping squats or air squats
2nd: :30 groiners
3rd: :30 walking lunges
4th: :30 banded good mornings
WOD:
“Morrison”
50-40-30-20-10 reps for time -
Wall balls (20/14)
Box jumps
KB swings
Accessory:
200 meter 1-arm KB waiters carry, switch arms as needed
Monday, 3/15 - Saturday, 3/20
Monday, March 15
Warm-up: 5:00 AMRAP - :30 jumping jacks + 10 pass throughs + :30 shoulder taps from plank + 10 arm circles
Directly into, 5:00 AMRAP - 1 wall walk + :30 bike + 10 hollow rocks + :30 reverse plank + 20 smooth double unders or singles
WOD:
CrossFit Open workout 21.1
For time (15:00 cap):
1 wall walk
10 double unders
3 wall walls
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
*Standard - both hands must touch 10 inches from wall
**Scaling options for wall walks - decrease depth by walking hands in just several inches; replace with walk-outs from box or bench; or sub wall walks for 5-foot bear crawl (5 feet = 1 rep)
***Scaling options for jump rope - single unders or 1:1 double single
Finisher:
12:00 EMOM - :40 sit ups/:20 rest; :40 flutter kicks/:20 rest; :40 easy row/:20 rest (x4)
Tuesday, March 16
Warm-up: 3 rounds - 10 banded good mornings + 10 scorpion stretches (5/side) + :30 pigeon stretch + :30 row, bike, or ski, or 100 meter run
Strength:
In 15:00, build to a tough set of 3 TNG deadlifts
WOD:
15:00 AMRAP -
200 meter run
12 deadlift (225/155 or 175/105)
200 meter run
12 toes-to-bar
*Scaling options for toes-to-bar - knees-to-elbows, hanging knee raises, or v-ups
Accessory (optional):
Accumulate 2:00 battle ropes
Wednesday, March 17
Warm-up: In 10:00, complete as many rounds of the following at a steady pace - 3 back squats (build in weight each round) + 10 bootstrappers + 10 Cossack squats + :30 hamstring stretch + :30 bike, bike, ski, or 100 m run
Strength:
Every :90 for 5 rounds -
1st: 3 back squats, 65-70% 1RM, or moderate weight
2nd: :45 gymnastics pull movement
*gymnastics pull can be ring rows, strict or kipping pull-ups, muscle ups
WOD:
9:00 AMRAP-
15 wall balls
10 1-arm DB overhead walking lunges (50/35)
*Scaling option - plate overhead lunges
Accessory:
Accumulate 2:00 star plank or side plank/side + 50 weighted side bends/side
Thursday, March 18
Warm-up: 9:00 EMOM - 1st: :30 shoulder taps from plank; 2nd: :30 muscle clean and press (empty barbell); 3rd: :30 burpees (slow and steady)
Strength:
E2MOM for 12:00 -
3 TNG power clean and jerk, or power snatch
*Start light and build to challenging weight
WOD:
For time -
50 hang power cleans (95/65 or 75/45)
25 burpees over bar
2:00 rest
25 burpees over bar
50 hang power cleans
Accessory:
Accumulate 50 barbell bicep curls (45/35)
Friday, March 19
Warm-up: 3 rounds - 10 air squats + 5 push-up to pike + 10 pass throughs + :30 plank + 5 inch worms
Skill:
In 12:00, work to complete 3 sets of the following for quality -
12 pistol squats (6/side)
:30-:60 handstand practice (handstand push-ups, handstand walks, handstand hold, etc.)
WOD:
Partner “Angie”
20:00 AMRAP -
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
Accessory:
Accumulate 50 banded pull aparts
Saturday, March 20
Warm-up: 200 meter run, followed by - 10-8-6-4-2 - burpees + single leg v-ups + reverse Samson’s + step-ups
WOD:
30:00 EMOM for max reps -
1st: Max row calories
2nd: Max 1-arm devil press (50/35)
3rd: Max goblet lunges
4th: Max v-ups
5th: Max KB swings (53/35)
6th: Rest
Accessory:
400 meter 1-arm Farmers carry, heavy, switch arms as needed
Monday, March 8 - Saturday, March 13
Monday, March 8
Warm-up: Round 1: 10 air squats + 10 bootstrappers + 10 OHS w/pvc
Round 2: 10 pistol squats to bench + 10 inch worms + 5 muscle snatches (empty bar)
Round 3: :30 handstand hold or plank w/feet elevated + 20 banded pull-aparts
Strength:
10:00 EMOM -
1st: 3-5 wall walks (or pike to plank from box)
2nd: 8-10 pistol squats
WOD:
20:00 EMOM -
1st: :30 bike
2nd: 10 power snatches (95/65 or 75/45)
3rd: :30 bike
4th: 10 overhead squats
*Snatches should be light enough to be touch-and-go. Bike should be high-effort.
Accessory:
Accumulate 30 prone hamstring curls (either on machine, or banded)
Tuesday, March 9
Warm-up: 3 rounds - 10 ring rows + :30 chest opening stretch + 10 banded rows + 10 banded good mornings + 10 scorpions (5/side)
Strength:
Every :90 for 4 rounds -
1st: Max effort strict pull-ups
2nd: 10-12 DB bench press (moderate/heavy weight)
WOD:
For time:
Every 3:00 for 5 rounds -
15 deadlifts (135/95)
15 burpees over bar
Rest 2:00, then complete -
45 deadlifts (225/155)
45 push-ups
*Scale burpees as needed to assure some rest each round
Accessory:
Accumulate 3:00 flutter kicks
Wednesday, March 10
Warm-up: 3 rounds - :20 front rack hold + :20 wrist mobility + 3 slow front squats (high elbows) + :20 bar hang + 10 kip swings
Strength:
In 20:00, work to complete the following power clean sequence, building in weight each round if possible -
5-3-2-2-1-1-1-1
*Complete :30 weighted plank between sets
WOD:
9:00 AMRAP -
8 thrusters (95/65)
6 pull-ups
4 hang power cleans
Accessory:
1-2 rounds - 200 meter KB Farmers carry, heavy
Thursday, March 11
Warm-up: 2 rounds - 10 reverse Samson’s + :30 handstand hold or plank + 20 meter walking lunges + :30 quad stretch/side + 10 v-ups
Strength:
12:00 EMOM -
1st: :30 suitcase lunges
2nd: :30 handstand work*
*HSPU, HSW, handstand hold, plank w/feet elevated, shoulder taps from plank
WOD:
For time -
Buy-in: 50 double unders (or 100 singles)
21-15-9
Toes-to-bar
Box jump-overs or step-overs
Cash-out: 800 meter run, row, or ski
Accessory:
Accumulate 100 Russian twists
Friday, March 12
Warm-up: 3 rounds - 10 alt glute bridge marches + 10 air squats + 10 groiners + 5 back squats w/empty barbell + :30 pigeon stretch/side
Strength:
In 15:00, build to a tough set of 3 back squats
WOD:
For time -
30-20-10
Front squats (135/95 or 95/65)
Sit-ups
KB swings
Accessory:
Accumulate 45 barbell glute raises
Saturday, March 13
Warm-up: 3 rounds - :30 bike + 10 push-ups to pike + :30 side plank/side + 10 banded bent-over rows + 10 banded pass throughs
WOD:
30:00 AMRAP -
400 meter run
20 DB alt snatch (50/35)
10 1-arm DB push jerk (right)
10 1-arm DB push jerk (left)
Accessory:
Accumulate 30 1-arm bent-over rows/side
Monday, 3/1 - Saturday, 3/6
Monday, March 1
Warm-up: 3 rounds - 5 jerk balances + 5 presses from split jerk position + 10 push-ups to pike + 10 air squats for quality; coach to spend a few minutes going over specific clean and jerk techniques.
Strength:
In 14:00, build to a tough complex - 1 power clean + 2 push jerks or split jerks
WOD:
For time (13:00 cap) -
70 thrusters (95/65)
*Every minute, starting at 0, get 5 hang power cleans
Accessory (optional):
3x6/side - single leg KB deadlift
Tuesday, March 2
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 bench press (building towards 65%) + 10 banded pull-aparts + :30 plank + 100 meter run
Strength:
In 12:00, work to complete 4 rounds of the following -
5 bench press @ 60-65% 1RM (or a moderate weight for athlete)
5-7 ring dips, dips off GHD, or 10-14 dips off box or bench
WOD:
20:00 AMRAP -
1,000/800 meter row
30 Russian KB swings (53/35)
30 sit-ups
Accessory (optional):
3x10 DB skull crushers
Wednesday, March 3
Warm-up: 3 rounds - 10 Romanian deadlift w/empty barbell + 10 ring rows + 10 plank-ups + 10 reverse Samson’s
Strength:
In 15:00 -
Complete the following deadlift rep sequence, building in weight each set if possible -
9-7-5-3-1-1-1-1
WOD:
6 rounds for time (18:00 cap) -
9 deadlifts (155/105)
12 pull-ups
15 push-ups
Accessory (optional):
Accumulate 3:00 plank
Thursday, March 4
Warm-up: 200 meter run + 5-4-3-2-1 - pass throughs + overhead squats w/pvc + burpees + inch worms
Extended warm-up:
12:00 EMOM:
1st: :30 penguin jumps
2nd: 6 strict press w/empty barbell
3rd: :30 pendlay row w/empty barbell
WOD:
For time -
12-9-6
Shoulder to overhead (135/95)
50-50-50
Double unders*
Rest 2:00
15-12-9
Shoulder to overhead (95/65)
50-50-50
Double unders
*Sub 50 doubles w/100 singles if needed, or lower reps to 25 if you are somewhat proficient, but still struggle with higher reps.
Accessory (optional):
3x15 banded punches
Friday, March 5
Warm-up: 3 rounds - 10 air squats for quality + 10 v-ups + 10 kips swings + 10 bootstrappers
Strength:
In 14:00, work on a gymnastics skill or lift of choice. In between sets, get a few back squats to get ready for the WOD.
WOD:
In teams of 2 -
20 rounds for time:*
6 back squats (155/105 or 115/75)
8 toes-to-bar
*P1 performs a full round while P2 bikes. Alternate every round.
Accessory (optional):
Accumulate 30 banded quadruped hip extensions/side or 30 GHD hip extensions
Saturday, March 6
Warm-up:
12:00 EMOM:
1st: :30 med ball cleans
2nd: :30 row (easy to moderate pace)
3rd: :30 shoulder taps from plank
WOD:
“Kelly”
5 rounds -
400 meter run
30 box jumps (or step ups)
30 wall balls
*How to base your time - Beginner- 34-40 minutes; Intermediate - 25-31 minutes; Advanced - 19-22 minutes; Elite - 18 minutes or less
Accessory (optional):
200 meter walking cool down