Monday, 4/12 - Saturday, 4/17
Monday, 4/12
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 strict press w/empty barbell + 10 alt step-ups + 5 burpee broad jumps + :30 bike
Strength:
In 12:00, build to a heavy jerk single (if you are not ready to build heavy on this lift, treat it like an EMOM and complete 3-5 push press each minute)
WOD:
3:00 AMRAP for 4 rounds -
8 push press (95/65)
6 burpee box jump overs
:60 between each AMRAP
*Scale to burpee step overs if needed
Accessory:
Accumulate 60 plank-ups
Tuesday, 4/13
Warm-up: 10-8-6-4-2 - Bootstrappers + reverse Samson’s + kip swings + back squat (building toward 75% or moderate weight).
Strength:
In 12:00, complete the following -
5-5-5-5
Back squats @ 75% 1RM or moderate weight
WOD:
For time -
Buy in: 800 meter run
Directly into 3 rounds -
10 alt pistol squats
20 pull-ups
30 hand-release push-ups
Cash-out: 800 meter run
Accessory:
3x6 single leg deadlifts/side
Wednesday, 4/14
Warm-up: 3 rounds - 10 RDLs w/empty barbell + 10 muscle cleans + :30 jump rope + 5 push-ups to pike + :30 pigeon stretch/side
Strength:
In 14:00, build to a power clean single that is slightly heavier than what you plan to lift in the WOD.
WOD:
10 rounds for time -
5 power cleans (155/105 or 135/95 or 95/65)
25 double unders
*Scale 25 dubs for 50 singles if needed
Accessory:
Accumulate 100 single leg v-ups
Thursday, 4/15
Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 med ball cleans + :30 Superman hold + 10 groiners + 200 meter run
Strength:
Every :90 for 4 rounds -
1st: :30 goblet reverse lunges, deficit if possible off 25# plate (53/35 or less)
2nd: :45 KB swings
WOD:
20:00 EMOM -
1st: 12 toes-to-bar
2nd: 10 wall balls (20/14)
3rd: 12 sit-ups w/wall ball
4th: 10 front squats (95/65)
Accessory:
Accumulate 30 side plank rotations w/light DB/side
Friday, 4/16
Warm-up: 10-8-6-4-2 - banded good mornings + banded pull-aparts + muscle snatches + calorie ski
Strength:
In 15:00, build to a tough set of 3 bench press
WOD:
In teams of 2, 1 partner working at at time -
In 20:00 -
Max distance row
At minute 0 and 10, complete 30 clean and jerks (125/85 or 95/65)
At minute 5 and 15, complete 30 power snatches (125/85 or 95/65)
Accessory:
Accumulate 40 banded face pulls
Saturday, 4/17
Warm-up:
12:00 EMOM -
1st: :30 handstand hold or plank
2nd: 8-10 pendlay rows (light to moderate weight)
3rd: :30 bike (easy to moderate pace)
WOD:
“Barbara Ann”
5 rounds for time -
20 handstand push-ups
30 deadlifts (135/95)
40 sit-ups
50 double unders (or 100 singles)
Rest 3:00 between rounds
*Scale HSPU to pike push-ups off box, traditional push-ups, or seated DB press
Monday, 4/5 - Saturday, 4/10
Monday, April 5
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 inch worms w/push-ups + 10 m duck walk + 10 kip swings or ring rows + :30 easy bike
Strength:
In 14:00, build to a heavy complex from rack -
3 front squats + 1 jerk
WOD:
For time -
21-15-9
Cal row
Pull-ups
Clean and jerks (125/85 or 95/65)
Accessory:
Accumulate 60 banded hollow rocks or 2:00 hollow hold
Tuesday, April 6
Warm-up: 3 rounds - 10 banded bent-over rows + 5 push-up to pike + :30 chest opening stretch + 10 reverse Samson’s
Strength:
Every :90 for 4 rounds -
1st: :30 HSPU, pike push-ups, handstand hold, or plank
2nd: 6-8 1-arm bent-over rows/side @ challenging weight
WOD:
18:00 EMOM -
1st: 15/10 cal bike
2nd: 10 DB bench (50/35)
3rd: 12 goblet lunges (53/35)
*Scale reps as needed to assure rest
Accessory:
Accumulate 60 banded lat pull-downs or 30 cable lat pull-downs
Wednesday, April 7
Warm-up: 3 rounds - 10 banded good mornings + :30 elevated pigeon stretch/side + 5 slow burpees (step back + step forward) + 10 scorpions
Strength:
In 16:00, complete the following -
10-8-6-4-2 - Deadlifts, building to slightly heavier weight than you plan to lift for WOD
200 meter run after each set
*Note: Rest as needed. Keep in mind, you have about 3:00 to complete each round. You may not need this much time - just move at a steady pace that works for you.
WOD:
6 rounds (12:00) -
:60 on/:60 rest
10 deadlifts (225/155 or 195/125 or 175/95)
Max burpees over bar
*Score is total number of burpees
Accessory:
Accumulate 2:00 KB front rack hold or sandbag hold
Thursday, April 8
Warm-up: 3 rounds - 10 pass throughs + 10 pvc OHS + 10 banded pull aparts + 3 muscle snatches + :05 chin-over-bar hold
Strength:
12:00 EMOM -
1st: 3-5 overhead squats, moderate weight
2nd: 3-5 strict pull-ups
3rd: Rest
WOD:
15:00 AMRAP -
6 power snatch (95/65)
8 hand-release push-ups
12 sit-ups
*You can sub power snatches for DB snatches
Accessory:
3x10 skull crushers
Friday, April 9
Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 v-ups + 10 med ball cleans + 100 meter run
Extended warm-up:
10:00 EMOM -
1st: :30 lateral skates or lateral hops
2nd: :30 mountain climbers
WOD:
For time -
100 cal row
80 KB swings
60 double unders
40 wall balls
20 toes-to-bar
Accessory:
Accumulate 2:00 weighted star plank or side plank/side
Saturday, April 10
Warm-up: 3 rounds - 5 split-stance squats/side + :30 alt quad stretch + 10 alt step-ups + :30 jacks + 10 plank-ups
Strength:
In 12:00, work to complete 3-4 rounds of the following at a steady pace -
8 goblet split-stance squats/side
100 meter Farmer’s carry
WOD:
4 rounds for max reps -
:60 alternating 1-arm clean and jerks (50/35)
:60 alt single DB step-ups (50/35)
:60 alt 1-arm Devils press (50/35)
:60 rest
Accessory:
Max effort plank
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