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