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