by admin | Mar 9, 2022 | WOD
THURSDAY 10 MARCH 2022
“GOAT DAY”
OPTION 1:
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
Score = Checkbox
Move for Quality!
OPTION 2: “SNAPPY”
EMOM 20:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run
Dumbbell: (50/35)
Score = Total Reps of Dumbbell Snatches
STIMULUS: “GOAT DAY” is a Skill/Practice workout.
“GOAT DAY” gives athletes a chance to practice a skill of choice they want to get better at for The Open
-“Goat” is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
STRATEGY: “GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2.
“MR. BLISTER” athletes should complete Toes to Bar in under 0:30.
SCALING: “RUNNING UP THE SCORE” athletes should choose a Dumbbell they can hold onto unbroken for 0:30 unbroken.
SCORING: “GOAT DAY” is a Checkbox workout to encourage athletes to have a practice mindset.
“RUNNING UP THE SCORE” athletes’ score will be Total Reps of Dumbbell Snatches.
MODIFICATIONS
SIT UPS
-0:30 Plank or Hollow Body Hold
-20 Lying Knee Tucks
DUMBBELL SNATCHES
-Reduce Load
-Alternating Dumbbell Deadlifts
-Kettlebell Swings
-Hand Release Push Ups
200 METER RUN
-Any Machine Max Calories
AFTER CLASS
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
by admin | Mar 8, 2022 | WOD
WEDNESDAY 9 MARCH 2022
PART 1: BACK SQUAT [ALL TRACKS]
Build to Heavy Set of 10
Back Squats
Score = Heaviest Load
PART 2: “SHOT CLOCK”
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (14/10)
2 Burpee Pull-ups
15 Wall Balls (14/10)
3 Burpee Pull-ups
15 Wall Balls (14/10)
…
[Add 1 Burpee Pull-up Each Round]
Score = Rounds + Reps
If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . your score would be 7 + 5
[SWEAT] as written above
[TRAIN] Wall Balls (20/14)
[COMP] Wall Balls (20/14) // Ring Muscle-ups
STIMULUS: “SHOT CLOCK” is a Threshold workout.
STRATEGY: Athletes should find a consistent pace to hold and aim to speed up towards the end. Today is a workout where athletes will be tempted to come out fast. We can compare this to a 1.5 mile run; pacing the first mile (8:00) and kicking it in on the final stretch (4:00).
SCALING: Athletes should choose a med ball weight they could complete 15 reps unbroken when fresh.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be Rounds + Reps. If an athlete completes the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . their score would be 7 + 5. Athletes should aim to finish the Round of 7.
MODIFICATIONS
RING MUSCLE UP
-Reduce Reps/Stay Consistent instead of adding 1 rep each round
-Low Ring Transitions
-1 Pull-up + 1 Ring Dip
-Bar Muscle-ups
-Burpee Pull-up
-Burpee Pull-ups (jumping pull-up from a tall box)
-Burpees + Banded Pull-ups
WALL BALLS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thruster
-Double Dumbbell Push Press
-Med Ball Jump Squats
AFTER CLASS
Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off
by admin | Mar 7, 2022 | WOD
TUESDAY 8 MARCH 2022
“DOWNFALL”
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24″/20″)
40 Dumbbell Push Jerks (35’s/25’s)
200 Meter Farmer’s Carry (35’s/25’s)
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] Dumbbell Push Jerks (50’s/35’s) // Farmer’s Carry (50’s/35’s)
STIMULUS: “DOWNFALL” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to complete 100 Double Unders in under 1:30, 80/60 Calories in under 5:00, 60 Box Jump Overs in under 4:00, 40 Push Jerks in under 2:30 and 200 Meter Farmer’s Carry in under 2:00.
SCALING: Athletes should cap Double Unders at 1:30. Athletes should choose a Dumbbell weight they can Push Jerk for an unbroken set of 10 when fresh; but most likely will do quick sets of 5 during the workout.
SCORING:**Athletes’ score will be the **Time it takes them to complete the workout. Athletes should aim to finish in 14-17 Minutes.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-Cap at 1:30
-150 Single Unders
-100 High Single Unders
-300 Meter Run
-1:30 on a Machine
80/60 BIKE ECHO CALORIES
-80/60 Calorie Row
-80/60 Calorie Bike Erg (keep it the same as echo today)
-60/45 Calorie Ski
-1200 Meter Run
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
-Box Jumps
-Squat Jumps Over Dumbbell
DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Barbell Push Jerks
-Hand Release Push Ups
FARMER’S CARRY
-Reduce Distance
-Reduce Load
-Cumulative 1:30 Farmer’s Hold
-Cumulative 1:30 Plank, Hollow, Dead Hang Hold
AFTER CLASS
Push Jerk:
Build to Heavy Set of 10
1×10 @ 90% Heavy 10
1×10 @ 80% Heavy 10
by admin | Mar 6, 2022 | WOD
MONDAY 7 MARCH 2022
PART 1: POWER SNATCH [ALL TRACKS]
Build to Heavy Set of 10
Power Snatch
Score = Heaviest Load
PART 2: “NINTENDO”
AMRAP 9:
21 Deadlifts (75/55)
15 Toes to Bars
9 Power Snatches (75/55)
Score = Rounds + Reps
[SWEAT] as written above
[TRAIN/COMP] Deadlifts (115/75) Power Snatches (115/75)
STIMULUS: “NINTENDO” is a Threshold workout.
STRATEGY: Athletes should be able to complete 1 round of 21 Deadlifts, 15 Toes to Bar, and 9 Power Snatches in under 3:00. . . spending under 1:00 at each movement. In the workout athletes should aim to complete Deadlifts in 1-2 sets, Toes to Bar in 3-5 sets, and Power Snatches in 2-3 sets. Some athletes may do Power Snatches in quick singles as a strategy to manage grip fatigue and control heart rate.
SCALING: Athletes should choose a barbell load they could complete 9 Power Snatches unbroken when fresh. To do the workout as prescribed, athletes should be able to maintain sets of at least 3 Toes to Bar. If sets of 3 are challenging, athletes can scale the number of Toes to Bar to 12, 9 , or 6.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be Total Rounds + Reps. Athletes should aim to get at least 3 Rounds.
MODIFICATIONS
DEADLIFTS
-Reduce Reps
-Reduce Load
-Double Dumbbell
-Elevate on plates
-Sumo Deadlift
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Lying Knee Tucks
-1.5x AbMat Sit Ups
POWER SNATCHES
-Reduce Reps
-Reduce Load
-Hang Power Snatch
-Alternating Dumbbell Snatch
-Kettlebell Swings
-2x Jump Squats
AFTER CLASS
On the 2:00 x 5 Sets:
1 Unbroken Set of Pull-ups
Recovery Row with Remaining Time
by admin | Mar 3, 2022 | WOD
FRIDAY 04 MARCH 2022
“OPEN 22.2”
*Will be updated by 8PM EST on Thursday (03/03)
SATURDAY 06 MARCH 2022
“TRI SPRINT INTERVALS V2” [ALL TRACKS]
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/20 Calorie Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Score = Sum Total Row Calories
STRUCTURE: For the next three Saturdays, following Open Workout Fridays, we will have Tri Sprint Intervals programmed.
STIMULUS: “TRI SPRINT INTERVALS” is a Sprint workout.
STRATEGY: Athletes should aim to finish the Shuttle Runs and Bike in 3:00 leaving about 1:00 for Max Calorie Row.
SCALING: If needed, athletes should decrease the Shuttle Runs to 20 and Bike Calories to 20/15.
SCORING: Athletes’ score will be their Sum Total Calories.
MODIFICATIONS
30 10-METER SHUTTLE RUNS
-Reduce Reps (20)
-30/20 Calorie Row
-300 Meter Run
-30 Double Unders + 20 Air Squats
30/20 CALORIE BIKE ERG
-20/15 Calorie Echo or Assault Bike
-20 Cal Air Run
-30/20 Cal Row
-30 Burpees
MAX CALORIE ROW
-Max Calories Any Machine
-Max Jumping Lunges
-Max Walking Lunges
-Max Double Unders
-Max Air Squats
-Max AbMat Sit Ups
AFTER CLASS
10 Sets For Time:
100 Meter Ski Erg
1 Rope Climb (15ft.)
by admin | Mar 2, 2022 | WOD
THURSDAY 03 MARCH 2022
“GOAT DAY” / “MR. BLISTER” [ALL TRACKS]
OPTION 1: “GOAT DAY”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
Score = Checkbox
Move for Quality!
OPTION 2: “MR. BLISTER”
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row
Score: Total Reps of Push-ups + Row Calories
“GOAT DAY” gives athletes a chance to practice a skill of choice they want to get better at for The Open
-“Goat” is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
STRUCTURE: Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity back today and practice on 1 or 2 skills. Key work is practice . . . This means less reps/speed/weight/intenisty and more intention! Athletes looking for a sweaty workout can complete “MR. BLISTER”
STIMULUS: “GOAT DAY” is a Skill/Practice workout.
STRATEGY: “GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2.
“MR. BLISTER” athletes should complete Toes to Bar in under 0:30.
SCALING: “MR. BLISTER” athletes should choose a number of Toes to Bar they can complete in a maximum of 2 quick sets.
SCORING: “GOAT DAY” is a Checkbox workout to encourage athletes to have a practice mindset.
“MR. BLISTER” athletes’ score will be Total Reps of Push-ups + Row Calories. Note: To make keeping track of score easier, it’s helpful if athletes choose a goal number of Push-ups and Calories to maintain all 20 Minutes.
MODIFICATIONS
TOES TO BAR
-Knees to Chest
-Lying Knee Tucks
-15 AbMat Sit Ups
-0:30 Plank Hold or Hollow Body Hold
PUSH UPS
-Elevated Push Ups
-Knee Push Ups
-High Plank Shoulder Taps
-Double Dumbbell Floor Press
ROW CALORIES
-Any Machine
-200 Meter Run
CASH OUT [45:00 – 55:00]
3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest
AFTER CLASS
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
by admin | Mar 1, 2022 | WOD
WEDNESDAY 02 MARCH 2022
PART 1: OVERHEAD SQUAT
Build to Heavy Set of 10
Overhead Squats
*Score = Heaviest Load
PART 2: “THAT’S ENOUGH”
AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike Erg
Max Overhead Squats (75/55)
Rest 1 Minute Between Sets
Score = Sum Total Reps
[SWEAT] as written above
[TRAIN/COMP] (95/65)
STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Overhead Squats. In Part 2, athletes will complete AMRAP 2-2-2-3 of 2 Rope Climbs, 12/9 Calorie Bike Erg, and in remaining time Max Overhead Squats. Athletes will have 1 minute of Rest between AMRAPs.
STIMULUS: “THAT’S ENOUGH” is a Interval Threshold workout.
STRATEGY: Athletes should complete 2 Rope Climbs and 12/9 Calorie Bike Erg in under 1:30 (about 0:45 per movement) leaving at least 0:30 for Max Overhead Squats.
SCALING: Athletes can scale to 1 Rope Climb, Half Rope Climbs, a combination of Strict Pull-ups and Knee Tucks, or 3 Ring Rotations + 1 Ring Pull. Athletes should choose an Overhead Squat weight that they could complete 15+ unbroken when fresh.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2, will be their Sum Total Reps of Overhead Squats from all four AMRAPs. Athletes should aim to get 15-25 Reps per round.
MODIFICATIONS
ROPE CLIMBS
-Reduce Reps
-Half Rope Climbs
-Strict Pull Up + Strict Knee Tuck (2-3 per Rope Climb depending on the athlete)
12/9 CALORIE BIKE ERG
-12/9 Calorie Row
-10/7 Calorie Assault or Echo Bike
-200 Meter Run
-60 Double Unders
OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-Front Squat
-PVC Overhead Squat
-Reduce Range of Motion (squat to a med ball)
-Sumo Deadlift
AFTER CLASS
5 Sets:
1 Minute of Alternating Pistol Squats
1 Minute of Rest
by admin | Feb 28, 2022 | WOD
TUESDAY 01 MARCH 2022
“WHATEVER YOU LIKE”
For Time [35 Minute Cap]:
50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpee Box Jumps (24″/20″)
Partition However You’d Like
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN/COMP] (155/105)
STRUCTURE: Athletes will complete 50 Shoulder to Overhead, 3,000 Meter Row, and 100 Burpee Box Jumps. Athletes can choose to partition the workout however they’d like.
STIMULUS: “WHATEVER YOU LIKE” is a Grindy Pacer workout.
STRATEGY: Athletes should be able to complete 50 Shoulder to Overhead in under 5:00, 3,000 Meter Row in under 15:00, and 100 Burpee Box Jumps in under 15:00.
SCALING: Athletes should choose a barbell load that they could do for 10 Reps unbroken when fresh and something they can maintain sets of at least 5 during the workout. If it is challenging for an athlete to hold a 2:30/500m pace, they should scale the Rowing distance to 2,400 Meters.
SCORING: Athletes’ score will be the Time it takes them to complete the workout.
MODIFICATIONS
SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Double Dumbbell Shoulder to Overhead
-70 Hand Release Push Ups
3,000 METER ROW
-Reduce Distance
-2,400m Ski
-6,000m Bike
-2,400m Run
-1,800m Air Run
100 BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-Burpee Box Step Ups
-Burpees to Target
AFTER CLASS
Push Press:
Build to Heavy Set of 10
1×10 @ 90% Heavy 10
1×10 @ 80% Heavy 10
by admin | Feb 27, 2022 | WOD
MONDAY 28 FEB 2022 (Goodbye bipolar February)
PART 1: DEADLIFT [ALL TRACKS]
Build to Heavy Set of 10
Deadlifts
Score = Heaviest Load
PART 2: “HEARTLESS”
3 Rounds For Time:
10 Deadlifts (155/105)
20 Pull-ups
50 Double Unders
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN] 12 Strict Pull-ups // (225/155)
[COMP] 20 Chest to Bar Pull-ups // (225/155)
STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Deadlifts. In Part 2, athletes will complete 3 Rounds for Time of 10 Deadlifts, 20 Chest to Bar Pull-ups, and 50 Double Unders.
STIMULUS: “HEARTLESS” is a Grindy Threshold workout.
STRATEGY: Athletes should complete Deadlifts in under 1:00, Chest to Bar Pull Ups in under 2:00, and Double Unders in under 1:00.
SCALING: Athletes should choose a weight for Deadlifts that they could do for 10+ reps when fresh. Athletes should aim to do the first round of Deadlifts unbroken, possibly taking a break in the second and third rounds. Athletes should choose a number of Chest to Bar Pull-ups they can complete in a maximum of 5 sets. Athletes should cap Double Unders at 1:00.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish around 7-10 Minutes taking no longer than 12 Minutes.
MODIFICATIONS
DEADLIFT
-Reduce Load
-Reduce Reps
-Reduce Range of Motion (on plates)
-Double Dumbbell Deadlift
-Sumo Deadlift
CHEST TO BAR PULL UPS
-Reduce Reps
-Pull-ups
-12 Strict Pull-ups
-Banded Pull-ups
-Chest to Bar Box Drill
-Ring Rows
-Double Dumbbell Bent Over Rows
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 Line Hops
-1:00 Time Cap
-200m Run
-500m Bike
-250m Row
AFTER CLASS
7 Sets For Quality:
3 Jumping Ring Muscle-ups
[or 6 Strict Ring Dips]
3 Unbroken Squat Snatches (115/85)
by admin | Feb 11, 2022 | WOD
SATURDAY 12 FEB 2022
COHEN FAMILY COMP/FUND.
WORKOUT 1
2 Rep Touch-n-Go Cleans (Power or Squat)
There are two formats that can be used.
1. Ladder – CrossFit 321 is going to perform this workout as a ladder with 15 bars set-up on the floor.
Teammates will go through the ladder separately. One athlete per bar.
The Ladder will be a 15 EMOM performing 2 TNG Cleans (Power or Squat) every minute with a 10 second transition. When the minute is up, athletes will move to the next bar and wait for the 10 second transition.
Athletes may take as many attempts as needed in the minute, but must complete the second clean before time expires.
If the athlete fails a lift, they may choose to perform max deadlifts in the remainder of the minute. These reps will be used towards a tie breaker.
Also, if an athlete completes the ladder, they may then perform deadlifts with the last barbell until time expires.
The team’s score will be the sum of both athlete’s heaviest successful barbell. Because we have all combination of teams the men will get 70% of their lift.
Example for an RX Men’s team. Tim completes the ladder at 275 and then is able to perform 7 deadlifts before time expires. His teammate, Nate fails 235 (He did get 225), but is able to perform 9 deadlifts at 235.
The score for Tim and Nate is 350 pounds plus 16 reps.
500 x 70% = 350 + 16 = 366 reps
RX Women
75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215
Scaled Women
55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
RX Men
135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275
Scaled Men
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255
