Monday, March 6 - Saturday, March 11
Monday, March 6
Warm-up: 5-4-3-2-1 muscle snatch + overhead squat (empty barbell or pvc) + inch worm w/ push-up; :20 handstand hold or plank + :30 easy jump rope between rounds
WOD:
23.3
Starting w/ a 6:00 time cap, complete as many reps as possible (0:00-6:00) -
5 wall walks
50 double under or singles
15 snatches (95/65 or 65/45)
5 wall walks
50 double under or singles
12 snatches (135/95 or 95/65)
*If completed before the 6:00 time cap, add 3:00 and complete (6:00-9:00) -
20 strict HSPU or HRPU
50 double under or singles
9 snatches (185/125 or 115/75)
*If completed before the 9:00 time cap, add 3:00 and complete (9:00-12:00) -
20 strict HSPU or HRPU
50 double under or singles
6 snatches (225/155 or 135/85)
Finisher:
3-4 rounds -
25 RKBS (54/35 or 35/20)
50 meter KB suitcase lunge (2 @ 54/35 or 35/20)
25 sit-ups
Tuesday, March 7
Warm-up: 3 rounds - 10 alt step-ups + 8 banded good mornings + 6 quadruped thoracic rotation/side + 4 beat swings or :20 hollow hold https://youtu.be/QWwiOHexU8I
Strength:
In 14:00, superset the following for 3 rounds (:90 between rounds) -
10 banded step-up/side (24/20 in box; use green or thicker orange band) https://youtu.be/HkmQYe7JzVs
12-15 hip banded DB deadlift (2 @ 50/35 or 35/20; use same band as above) https://youtu.be/7hL27qgd6Dg
WOD:
16:00 AMRAP -
1-2-3-4-5-6-x
Bar muscle-up, strict pull-up, or challenging ring row
2-4-6-8-10-12-x
Wall balls
3-6-9-12-15-18-x
Bike calories
Accessory:
200 m Farmer’s carry (2 KB @ moderate weight)
Wednesday, March 8
Warm-up: 5-4-3-2-1 power clean (start w/empty barbell and build toward 75% 1RM or moderately heavy weight) + scorpion stretch/side + thread the needle/side https://youtu.be/KD_hDw_xft4
Strength:
Every :90 x8 (12:00) -
3 power clean singles @ 75% 1RM, or moderately heavy weight (:10 rest b/t singles)
WOD:
EMOM until you reach 50 hang power cleans -
1st: 30 double under or 60 singles
2nd: Max hang power clean (135/95 or 95/65 or 65/45)
Accessory:
50 flutter kicks
40 mountain climbers (:01 pause at knee to elbow)
30 tuck-ups
Thursday, March 9
Warm-up: 3 rounds - 5 thrusters + 5 push jerk + 5 jerk balance/side (empty barbell) https://youtu.be/DozGeG1SR0k + 5 KB hip opener stretch/side + 10 pass throughs
Strength:
In 16:00, complete the following jerk (push or split) sequence, building in weight if possible (:90 rest between sets) -
5-5-3-3-1-1-1 (take barbell from rack)
WOD:
For time -
400 meter run
20 thrusters (95/65 or 55/35)
30 cal row or ski
20 thrusters (95/65 or 65/35)
400 meter run
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 figure 4 stretch/side + 1:00 half kneeling adductor stretch/side https://youtu.be/LO-Qj9m2zKQ
Friday, March 10
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + toes-to-rig + alt reverse Samson; :30 high knees after each round
Partner WOD:
For time (you go, I go) -
60-40-20
Back squat (135/95 or 95/65)
Toes-to-bar, knees-to-elbow, or v-ups
-Directly into -
120 burpee box jump over, burpee step-over
Accessory:
3x 10-12 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo
Saturday, March 11
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + deadlift (start w/ empty barbell and build to WOD weight); :20 pike hold from box between rounds https://youtu.be/SwllQeDBjdA
Strength:
Every :90 x8 (12:00) -
3-5 bench press @ 75% 1RM, or moderately heavy weight
WOD:
Every 2:00 x8 (16:00) -
10 deadlift (135/95 or 95/65)
Round 1: 6 HSPU, or any push-up variation
Round 2: 8 HSPU, or any push-up variation
Round 3: 10 HSPU, or any push-up variation
Round 4: 12 HSPU, or any push-up variation
Round 5: 14 HSPU, or any push-up variation
Round 6: 16 HSPU, or any push-up variation
Round 7: Max HSPU, or any push-up variation
Round 8: Max HSPU, or any push-up variation
Accessory:
Accumulate 50-75 seated banded row https://youtu.be/Jy-WCFAofBY
Monday, February 27 - Saturday, March 4
Monday, February 27
Warm-up: 10-8-6-4-2 push-up to pike + thrusters (start w/ empty barbell and build to Part B starting weight) + ring rows; :30 easy bike between rounds
WOD:
CrossFit Open 23.2
Part A:
15:00 AMREPS -
5 burpee pull-ups (scale to 5 burpees w/o pull-up)
10 shuttle runs (1 rep = 25 ft out + 25 ft back)
*Add 5 burpee pull-ups or burpees after each round
Part B:
Immediately following Part A, athlete will have 5 minutes to find 1RM thruster (or stay light/moderate and get as many thrusters as possible in 5:00)
Finisher:
For quality reps (split reps however you’d like) -
60 single leg KB RDL (30/side @ 54/35 or 35/20)
200 flutter kicks (each kick counts as 1 rep)
60 barbell hip thrusts (115/85 or 85/55)
Tuesday, February 28
Warm-up: 3 rounds - :30 easy jump rope + 6 muscle snatch + :30 chest opening stretch + 8 pass through + :30 handstand hold or plank
Strength:
12:00 EMOM -
1st: 3 power snatch, building to WOD weight
2nd: :30 shoulder taps from handstand, pike, or plank https://youtu.be/ZYSvBTf_2fc / https://youtu.be/y1sxGjiUHqc / https://youtu.be/8rgurWd-PB8
3rd: Rest
WOD:
For time -
Buy-in: 25 cal bike
15-10-5
Power snatch (135/95 or 95/65 or 65/35)
50-50-50
Double under
Cash-out: 25 cal bike
*Athlete starts work-out w/ 25 bike cals, then moves to 15 power snatch + 50 double under or 100 singles, then 10 power snatch + 50 double under or 100 singles, etc…
Accessory:
3x 15-20/side KB side bends, challenging weight
Wednesday, March 1
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + inch worms w/ push-up + reverse Samson/side + Cossack squat/side
Strength:
15:00 EMOM -
1st: 3 back squat, building to WOD weight
2nd: 15-20 sit-ups, with wall ball if possible
3rd: Rest
WOD:
Every 6:00 x3 (18:00) -
21 wall balls
15 row or ski cals
9 back squat (225/155 or or 155/105 or 95/65) or front rack DB squat (2 @ challenging weight)
Accessory:
Accumulate 2:00 glute bridge march https://youtu.be/4LQUPybxCnI
Thursday, March 2
Warm-up: 2 rounds - 12 alt step-ups + 10 muscle clean + 8 strict press + 6 front squat (empty barbell) + :30 seated hamstring stretch/side
Strength: (15:00)
Every :90 x10 (start light and build in weight if possible) -
1 power clean + 2 hang power clean + 3 jerk (push or split)
WOD: (15:00)
5 rounds (2:00 work / 1:00 rest) -
100 meter run + AMRAP x movements (score is total x) -
1st: Max hang clean (95/65 or 65/35)
2nd: Max box jump over or step-over (24/20)
3rd: Max hang clean and press (95/65 or 65/35)
4th: Max box jump or step-up (24/20 in)
5th: Max hang squat clean (95/65 or 65/35)
Accessory:
Accumulate 2:00 plank, weighted if possible
Friday, March 3
Warm-up: 10-8-6-4-2 alt toe touch from plank + bench press (start w/ empty barbell and build to WOD weight) + toes-to-rig + plank-up + banded pull-apart
Partner WOD:
20 rounds for time (partners switch after 1 full round) -
10 toes-to-bar, knees-to-elbow, or v-ups
6 bench press (165/115 or 125/85 or 95/65)
-5:00 rest-
4:00 max HSPU, or any push-up variation, with partner (you go, I go)
Accessory:
Accumulate 1:00 prone banded shoulder stretch/side https://youtu.be/4mL9mVK_CTk
Saturday, March 4
Warm-up: In 15:00, warm up to 70% 1RM deadlift (3-5 reps/set); between warm-up lifts, get 8 banded good mornings + 6 beat swings + 4 reverse Samson/side
WOD: (28:00)
8:00 EMOM -
3 deadlift @ 70% 1RM
-2:00 rest-
8:00 EMOM -
1-3 muscle up or 3-5 reps of challenging pull movement (e.g., strict pull-ups, horizontal ring rows, heavy lat pull-down)
-2:00 rest -
8:00 AMRAP
1,000 meter row or ski
Max goblet lunge (54/35 or 35/20)
Accessory:
3x 8-10 Cuban press, very light weight
Monday, February 20 - Saturday, February 25
Monday, February 20
Warm-up: 10-8-6-4-2 beat swings or :30 hollow hold + toes-to-rig + wall ball squats + power clean (start w/ empty barbell and build)
WOD:
CrossFit Open 23.1
14:00 AMRAP -
60 cal row
50 toes-to-bar, hanging knee raises, or v-ups
40 wall balls (20/14 or 14/10)
30 power clean (135/95 or 95/65)
20 ring muscle-up or chin-over-bar pull-ups
Finisher:
4 rounds @ challenging weight -
8-10 chest supported DB hammer curls https://youtu.be/WFbbuXOvl0Y
8-10 seated OH DB tricep extension
15-20 weighted sit-ups
Tuesday, February 21
Warm-up: 3 rounds - 8 bootstrappers + :30 easy jump rope + 8 back squats (empty barbell) + :30 pigeon stretch/side + 8 KB hip opener stretch/side
Strength:
Every :90 x10 (15:00) -
3 back squat, slowly building to 80% 1RM or a challenging weight
WOD:
For time -
1,000 meter run
100 double under or singles
10 back squat @ 80% 1RM, or challenging weight
Accessory:
Superset x3 (:60 rest between rounds) - 10 Superman’s + :30 Superman hold
Wednesday, February 22
Warm-up: 3 rounds - 10 bench press (empty barbell) + :30 hands on bench stretch + 8 push-up to pike + :30 alt quad stretch + 10 pvc pass through
Strength:
In 15:00, complete 10-8-6-4-2 of the following (:90 rest between sets) -
1st: Dips from rings, handles, or bench
2nd: Bench press (build to a slightly heavier weight than you plan to lift in WOD)
WOD:
For time (20:00 cap) -
21-18-15-12-9-6-3
Bench press (135/95 or 95/65 or 55/35)
12/9 cal bike after each set
Accessory:
Accumulate 2:00 W to Y press https://youtu.be/6c30p2XYbLg
Thursday, February 23
Warm-up: 3 rounds - 5 DB deadlift + 5 DB hang clean + 5 DB strict press (light DB’s) + :30 HS hold or plank + 10 alt toe touch from plank + 10 banded good mornings
WOD:
20:00 EMOM (1 round DT = 12 deadlift + 9 hang power clean + 6 push jerk) -
1st: 1 round DB DT (2 @ 50/35 or 40/20)
2nd: 10-15 burpees
3rd: 1 round DB DT (2 @ 50/35 or 40/20)
4th: 10-15 HSPU, or any push-up variation
5th: Rest
Finisher:
3 rounds (:60 rest between rounds) -
20-30 Russian twists (15-25# plate)
20-30 v-ups
Max effort hanging L-sit, hanging tuck hold, or supine hollow hold https://youtu.be/WHi1bvZLwlw / https://youtu.be/B3gtmd0Upng
Friday, February 24
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to WOD weight) + reverse Samson/side + runner lunge w/ thoracic rotation/side + box step-up/side
Strength:
In 14:00, superset the following x3 (:90 rest between rounds) -
1st: 15-20 KB swings (70/54 or 54/35 or 35/20)
2nd: :30 wall sit, weighted if possible https://youtu.be/265LiRj1NCs
WOD: (16:00)
Every 4:00 x4 (take barbell from rack) -
8 front squat (135/95 or 95/65)
10 box jump over or box step-over (24/20 in)
8 front rack lunges (135/95 or 95/65)
10 box jump over or box step-over (24/20 in)
Accessory:
Accumulate 2:00 Sorenson hold
Saturday, February 25
Warm-up: 2 rounds - 8 muscle snatch + 200 meter easy row + 8 tempo ring rows + 200 meter easy ski + 8 alt thoracic rotation from squat + 200 meter easy run
Partner WOD:
30:00 AMRAP (you go, I go) -
100 bike cals
80 wall balls
60 hang power snatch (95/65 or 65/35)
40 row or ski cals
20 pull-ups or ring rows
Accessory:
3x8-10 DB lat pull-over https://youtu.be/FK4rHfWKEac
Monday, February 13 - Saturday, February 18
Monday, February 13
Warm-up: 3 rounds - 12 v-ups + 10 pvc pass through + 8 banded forward raises + 6 strict press + :30 easy jump rope + :20 top of ring row hold
Strength:
In 14:00, complete the following for 4 rounds, starting light and building in weight if possible (2:00 rest between rounds) -
6 strict press + 5 push press + 4 push jerk
WOD:
For time -
100 double under or 200 singles
40 toes-to-bar, knees-to-elbow, or v-ups
80 double under or 160 singles
30 pull-up or challenging ring row
60 double under or 120 singles
20 C2B pull-up or challenging pull movement
40 double under or 80 singles
10 bar muscle-up, bar muscle-up from box, or other challenging pull movement
Accessory:
3x8 seal row https://youtu.be/KqbGIs16oAk
Tuesday, February 14
Warm-up: 10-8-6-4-2 bootstrappers + alt groiner + alt scorpion stretch + front squat + back squat (start w/ empty barbell and build to WOD weight; take barbell from rack)
WOD:
24:00 EMOM -
1st: 12/9-15/12 cal row or ski (scale to 12/9)
2nd: 8-10 front squat (135/95 or 95/65)
3rd: 12/9-15/12 cal row or ski (scale to 12/9)
4th: 8-10 back squat (135/95 or 95/65)
Accessory:
Accumulate 1:00/side side plank clam shell w/ :03 hold in top position https://youtu.be/1GrIAiPZMPE
Wednesday, February 15
Warm-up: 3 rounds - 10 banded pull-apart + 8 muscle snatch (empty barbell) + 6 overhead lunge (empty barbell or light plate) + :20 handstand hold or plank
Strength:
15:00 EMOM (start light and build in weight if possible) -
1st: 8-10 OH barbell lunge (take barbell from ground) or plate overhead lunge https://youtu.be/j6qhmcRRMNI / https://youtu.be/YoW748bhziI
2nd: :30-:45 kneeling banded crunch https://youtu.be/bnEbdVGBYZI
3rd: Rest
WOD:
For time, until you reach 50 snatches (2:00 between rounds) -
12-15 HSPU, or any push-up variation
12/9-20/15 cal bike
Max unbroken power snatch (115/75 or 85/55 or 65/35)
*Each round consists of 1 touch-and-go power snatch set; 2:00 rest begins once athlete can no longer maintain this rhythm
Accessory:
Accumulate 30-50 prone T raises (thumbs up) https://youtu.be/3GJoiYUYwr0
Thursday, February 16
Warm-up: 3 rounds - 8 muscle clean (empty barbell) + 10 banded good mornings + 8 sumo KB deadlift (start light and build) + 10 reverse Samson
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
1st: 16-20 KB sumo deadlift, challenging weight https://youtu.be/3lVA-pvV6fg
2nd: :30-:45 toes to KB https://youtu.be/TtTVhMw1u1I
WOD: (16:00)
For time -
2 rounds -
15 hang power clean (95/65 or 75/45) + 15 burpees
:60 rest
3 rounds -
10 hang power clean (135/95 or 105/75) + 10 burpees
:60 rest
4 rounds -
5 hang power clean (175/125 or 155/105) + 5 burpees
Accessory:
Accumulate 1:00/side banded Pallof press w/ raise https://youtu.be/PzrHDAb3hVQ
Friday, February 17
Warm-up: 2 rounds - 100 meter easy run or row + 8 wall ball squats + 10 alt step-ups :30 high knees + :30 jumping jacks + :30 alt quad stretch
WOD:
“Kelly”
5 rounds for time (scale to 3) -
400 meter run
30 box jumps or step-ups (24/20 in)
30 wall ball (20/14 or 14/10)
*Expected times for Kelly - Beginner 34-40 mins; intermediate 25-31 mins; advanced 19-22 mins; elite < 18 mins
Accessory:
Accumulate 1:00/side supine banded hamstring stretch + 1:00/side banded hip flexor stretch https://youtu.be/g1sOD9TYrLY + 1:00 hands on box stretch https://youtu.be/eW-NtP9yF8c
Saturday, February 18
Warm-up: 3 rounds - 8 banded RDL/side https://youtu.be/WkV4U7N2VSw + 6 bottoms up KB press/side (light) https://youtu.be/M5k_4Y_UVU4 + :20 HS hold or plank + :30 pigeon stretch/side
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
1st: 6-8 single leg KB RDL/side (54/35 or 35/20)
2nd: 6-8 KB 1-arm KB strict press/side (54/35 or 35/20) https://youtu.be/Pzv5zvY-J5s
WOD:
For quality reps @ steady pace -
50-40-30-20-10
American KB swing (54/35 or 40/20) https://youtu.be/mKDIuUbH94Q
Sit-ups
*10 m HS walk, :20 HS hold, or :30 feet elevated plank after each round
Accessory:
3x10-12 seated banded row https://youtu.be/Jy-WCFAofBY
Monday, February 6 - Saturday, February 11
Monday, February 6
Warm-up: 5-4-3-2-1 power clean + push jerk (start w/ empty barbell and build to 50% 1RM clean and jerk) + inch worms w/ push-up + scorpion stretch/side + :30 easy bike
Strength:
8:00 EMOM -
1st: :40 supine heel reach https://youtu.be/2CvMvcfhiTo
2nd: :40 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q
WOD:
Every 3:00 x7 (21:00) -
200 meter row or ski
5 clean and jerk
*Start around 50% 1RM jerk (light weight) and build by 5% each round if possible
Accessory:
Accumulate 30-50 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4
Tuesday, February 7
Warm-up: 3 rounds - :30 easy jump rope + 10 alt toe touch from plank + :30 plank + 10 alt Cossack squat (no weight) + :30 alt quad stretch
Strength:
Every :90 x5 (15:00) -
1st: :45 overhead med ball lunge (20/14 or 14/10) https://youtu.be/vYdQCen6TjE
2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8
WOD:
18:00 AMRAP -
15/12 cal bike
25 sit-ups
35 double under or 70 singles
*Every 2:00 (starting @ 2:00), complete 10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 10 quadruped hip CARS/side https://youtu.be/9hmX3xwrUh0
Wednesday, February 8
Warm-up: 10-8-6-4-2 bench press (start w/ empty bar and build to 75% 1RM) + tempo ring rows + alt single leg v-up + :20 handstand hold or plank
Strength:
10:00 EMOM @ 75% 1RM, or moderately heavy weight -
3-5 bench press
WOD: (20:00)
For quality reps -
10-9-8-7-6-5-4-3-2-1
Strict pull-ups or inverted barbell row
1-2-3-4-5-6-7-8-9-10
Handstand push-up, or any push-up variation
10-9-8-7-6-5-4-3-2-1
Toes-to-bar, knees-to-elbow, or toes-to-rig https://youtu.be/opynTLALJS8
Accessory:
3x8-10 banded tricep kickback https://youtu.be/vzi_BxHuKqA
Thursday, February 9
Warm-up: 2 rounds - 10 banded pull-aparts + 12 banded good mornings + :30 warm up for gymnastics skill + 10 hand-release push-up + 12 pass throughs
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: :45-:60 gymnastics skill of choice (e.g., muscle-up, toes-to-bar, plank variation)
3rd: Rest
WOD:
5 rounds for time (scale to 3 rounds) -
10 bar-facing burpees
10 deadlift (225/155 or 155/105 or 95/65)
10 bar-facing burpees
Accessory:
3x12-15 banded face pull (:60 rest between rounds)
Thursday, February 9
Warm-up: 5-4-3-2-1 thread the needle w/ thoracic rotation/side https://youtu.be/KD_hDw_xft4 + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build to WOD weight)
Strength:
In 10:00, complete 3 rounds (:90 rest between rounds) -
:30 KB front rack hold, directly into :30 KB front rack squat (2 @ challenging weight) https://youtu.be/rdDNV6A3ds4
WOD:
For total back squat reps -
3:00 work/2:00 rest x4 (20:00) -
400 meter run
Max back squat (135/95 or 95/65)
Accessory:
3x8 tempo hip thrust @ back squat weight (3x1x1x3) https://youtu.be/ZIhbhXAKEQk
Saturday, February 11
Warm-up: 3 rounds - 10 banded good morning + 8 muscle snatch + 6 OHS (empty barbell) + 4 kip swings or :20 hollow hold + :30 glute bridge hold
Strength:
15:00 EMOM -
1st: 3 hang squat or power snatch (build to slightly heavier weight than WOD weight)
2nd: :45 RKBS (70/54 or 54/35 or 35/30)
3rd: Rest
WOD:
For time -
10-8-6-4-2
Hang squat or power snatch (115/85 or 85/55 or 65/35)
2-4-6-8-10
Bar muscle-up, chest-to-bar pull-ups, or challenging ring row
Accessory:
Accumulate 50 banded bicep curls https://youtu.be/MkPz57rN2nw