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
Monday, 2/22-Saturday, 2/27
Monday, 2/22
Warm-up: :60 easy bike + 20 alternating step-ups + 15 pass throughs, followed by: 5-4-3-2-1 - hang snatch + push-ups + horizontal ring rows
Strength:
On a 12:00 running clock, complete 4-5 sets of the following complex -
1 snatch grip deadlift + 1 hang power snatch (above the knee) + 1 power snatch (from ground)
*Build to a moderate weight
WOD:
For time -
40/30 calorie bike
40 single DB alternating step-ups (50/35 or 35/20)
20 single DB OH lunges
40 pull-ups
20 single DB OH lunges
40 single DB alternating step-ups
40/30 calorie bike
*DB can be held in any way above the waist
Accessory (optional):
Accumulate 2:00 hollow hold
Tuesday, 2/23
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 3 back squats (start w/empty bar and build) + 10 bootstrappers + 10 groiners + 10 plank-ups + 10 banded pull-aparts
Strength:
On a 14:00 running clock, build to a tough set of 3 back squats
WOD:
“The Chief”
5 rounds -
3:00 AMRAP:
3 power cleans (135/95)
6 push-ups
9 air squats
:60 rest between rounds
Accessory (optional):
30 GHD hip extensions or 25 banded quadruped hip extensions/side
Wednesday, 2/24
Warm-up: 2 rounds - :30 plate hops + 10 plate ground to overhead + :30 chest opening stretch + 1 jumping pull-up w/:05 chin over bar hold + 10 banded bent over rows
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (once you drop off the bar, rest)
2nd: :45 smooth double unders, 1:1 double single, or smooth singles
*The focus is not on how many you can get in :45, but rather how tight you can stay. Keep an imaginary pencil squeezed under your armpit and only move at wrist. Keep a light, steady jump on your toes (no stomping)
WOD:
10 rounds for time -
12 push press (95/65)
24 double unders (or 48 singles)
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Thursday, 2/25
Warm-up: 3 rounds - :30 plank + 10 reverse Samson’s + :30 elevated pigeon stretch/side + 10 push-up to pike + :45 easy row
Strength:
12:00 EMOM:
1st: 15 weighted, straight-leg sit-ups
2nd: 15 Russian KB swings, moderate to heavy
3rd: 5 deadlifts (slowly building to the weight you plan to lift in WOD)
WOD:
4 rounds for time -
15 toes-to-bar
15 deadlifts (225/155 or 155/105)
400 meter run (or row)
Accessory (optional):
Accumulate 30 barbell glute raises
Friday, 2/26
Warm-up: 2 rounds - 5 burpee broad jumps + 5 bench press w/empty bar + 10 muscle cleans + 10 front squats + 10 pass throughs
Strength:
On a 14:00 clock -
Bench press - build to a tough set of 3
WOD:
In teams of 2, one partner working at a time (20:00 cap) -
8 rounds (4 per partner):
10 hang cleans (95/65)
8 burpees over bar
Directly into:
8 rounds (4 per partner)
8 hang squat cleans (95/65)
10 calorie ski
Accessory (optional):
200 meter Farmers carry
Saturday, 2/27
Warm-up: shoulder mobility (coaches choice), directly into 3 rounds - 10 banded pull-aparts + 5 calorie bike + 10 overhead squats w/pvc or empty barbell + 5 Sotts press w/pvc or empty barbell
Strength:
In 12:00, work to a challenging set of 3 overhead squats, or spend this time working on overhead squat mobility and form
WOD:
On a 4:00 running clock, complete 4 sets of the following:
500/400 meter row
15 power snatch
Max double unders in remaining time
:60 rest between sets
*Snatch reps decrease by 3 each set….15,12, 9, 6
Set 1 - 15 reps @ 95/65, or 65/45
Set 2 - 12 reps @ 115/75 or 75/55
Set 3 - 9 reps @ 135/95 or 95/65
Set 4 - 6 reps @ 155/105 or 115/75
Accessory (optional):
Accumulate 2:00 side plank/side + 50 weighted side bends/side
Monday, 2/15-Saturday, 2/20
Monday, 2/15
Warm-up:
15:00 EMOM -
1st: :30 handstand hold, pike hold, or plank
2nd: :30 v-ups for quality
3rd: 15/10 calorie sprint (bike, row, or ski - athlete’s choice)
WOD:
8:00 AMRAP:
8 toes-to-bar
8 handstand push-ups
8 1-arm DB clusters
:60 rest
6:00 AMRAP:
6 toes-to-bar
6 handstand push-ups
8 1-arm DB clusters
:60 rest
4:00 AMRAP:
4 toes-to-bar
4 handstand push-ups
8 1-arm DB clusters
*scaling options - knees to elbow or v-ups instead of toes-to-bar; pike push-ups, hand release push-ups, or seated DB press instead of HSPU.
Accessory (optional):
200 shoulder taps from plank (each tap counts as 1)
Tuesday, 2/16
Warm-up: 3 rounds - 5 muscle cleans + 10 elbow punches + 5 front squats + 10 groiners + 5 bootstrappers
Strength:
In 14:00 -
Work to a tough power clean or squat clean single (athlete’s choice)
WOD:
For time -
100 double unders
35 hang power cleans (95/65)
75 double unders
25 hang power cleans (115/85)
50 double unders
15 hang power cleans (135/95)
25 double unders
5 hang power cleans (155/105)
*Single under reps will be 200-150-100-50
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Wednesday, 2/17
Warm-up: 2 rounds - 20 m walking alt quad stretch + 20 m Spider-Man + 10 ring rows + 10 inch worms w/push-up
Strength:
12:00 EMOM -
1st: 6-8 renegade rows
2nd: 10-15 deficit push-ups from plates or 15-20 traditional push-ups
3rd: :30 weighted glute bridge hold
WOD:
4 rounds for time -
21 wall balls (20/14)
15 front squats (155/105 or 115/75)
9 pull-ups
*:60 rest between rounds
**Score is the time for your slowest round
Accessory (optional):
Accumulate 60 banded lat pull-downs or 30 cable pulls
Thursday, 2/18
Warm-up: 2 rounds - :60 easy bike + 20 meter walking lunges + 10 pass throughs + 5 muscle snatches + 10 plank-ups
Strength:
In 12:00 complete the following EMOM -
Minutes 0-4: 3 tall snatches (light weight)
Minutes 4-8: 1 power snatch + 4 OH lunges (moderate weight)
Minutes 8-12: 1 power snatch (moderate to heavy)
*The goal is to build in weight each segment. Have plates close so that you can quickly add.
WOD:
Buy-in: 1,000 meter row
Directly into 3 rounds -
30 alt DB snatch (50/35)
20 single arm overhead lunges (50/35)
10 burpees over DB
*10 per side each round for OH lunges, 20 total
Accessory (optional):
Accumulate 2:00 banded side steps
Friday, 2/19
Warm-up: 2 rounds - 10 RDLs w/empty barbell + 10 suitcase dual KB deadlifts + :30 elevated pigeon stretch/side + :30 t-spine stretch, followed by specific warm-ups for max out Friday choice.
Strength:
In 14:00, work on skill or lift of choice. Get a few deadlift reps between sets, working toward the weight you plan to lift in WOD.
WOD:
For time:
30-25-20-15-10
Bike cals
10-10-10-10-10
Deadlifts (225/155)
*Rx plus weight - 275/185
Accessory (optional):
Accumulate 100 sit-ups
Saturday, 2/20
Warm-up: 5-4-3-2-1 - ring rows + strict press + push press + push-up to pike; followed by shoulder mobility (coaches choice)
WOD:
Every 10:00 for 4 rounds -
300 meter row
50 double unders or 100 singles
20 toes-to-bar, knees-to-elbow, or 40 v-ups
20 push press (95/65)
300 meter row
Accessory (optional):
3 rounds - max effort strict pull-ups; get sufficient rest between rounds