OUR WORKOUTS

WOD

(Last Performed 12/07/21)

Evert 4 Min for 16 min (4 Rounds)

15 Chest to Bar Pull ups

12 Box Jump Overs 24/20”

9 Thrusters 115/75

STRENGTH

Spend 12 minutes building to today’s heavy 1 rep Push Jerk

*Does NOT have to be a 1RM!!

WOD

3 Rounds: “Fight Gone Bad Style”

*Perform each movement for max reps!

Min 1) Hang Power Clean 135/95

Min 2) Lateral Burpee Over Bar

Min 3) Push Jerk 135/95

Min 4) Double Under

Min 5) Rest 1 Min

WOD

 “Retest From 12/14/21”

4 Rounds

15/12 Cal Echo Bike

10 Power Snatch 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bench Press 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bar Facing Burpees

*31 Min Time Cap

WOD

PARTNER AMRAP 20

*Divide the following reps between partners

*Teams of 2

*YGIG Style (only one partner works at a time)

80 Toes to Bar / or / T2B Variation

40/30 Echo Bike Cals

80 Push Ups

40/30 Echo Bike Cals

Rest 5 Min

Then…

BENCHMARK WORKOUT: “Grace”

For Time:

30 Clean & Jerks 135/95

*7 min time cap!

*Scale weight so that you finish!!

WOD

EMOM 28 (7 Rounds)

Min 1: 7 Hang Power Snatch 95/65

Min 2: *Double Under

Min 3: 7 DB Push Press 50/35

Min 4: *Strict Pull Up

*You choose the reps! (Aim for less than 30sec of work)

WOD

For Time:

21 Back Squats 155/155

400m Run

15 Back Squats 155/115

400m Run

9 Back Squats 155/115

400m Run

21 Back Squats 135/95

200m Run

15 Back Squats 135/95

200m Run

9 Back Squats 135/95

200m Run

Cap: 22 min

WOD

10-9-8-7-6-5-4-3-2-1

Power Clean & Jerk 95/65

Burpee Box Jump Over 24/20”

Toes to Bar

*Target 15 Min

*Cap 20 Min

WOD

2 sets:

30/24 cal row

15 front squats 115/75

30/24cal row

10 front squats 135/95

30/24 cal row

5 front squats 155/115

*Target 16min

*Cap 21min

HEAVY DAY

Part 1)

Deadlift 5x3 @ 80% of 1RM (Deadstop)

Part 2)

Bench Press 5x3 @ 80% of 1RM

CrossFit Open Workout 22.3

(Prep Day)

For time:

21 pull-ups

42 double-unders

21 thrusters (65/95 lb)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (75/115 lb)

15 bar muscle-ups

30 double-unders

15 thrusters (85/135 lB)

STABILITY

AMRAP 15 For Quality

50ft/50ft Single Arm DB Overhead Walk

10 90/90/Press on Crossover Sym.

10/10 Single Leg Split Squat (add weight if needed)

5/5 Box Step Down 24/20” (Slow tempo)

100ft Walking Lunge (body weight, slow and controlled)

WOD

(If you’re planning on performing Open Workout 22.3 on Saturday, maintain a lower intensity to keep your batteries fully charged for Saturday!)

For Time:

150/120 Cal Echo Bike

*Every 2min (starting at 0:00) perform 15 Russian KB Swings 53/35 until 150/120 Cals have been completed :)

*22min time cap

*16 min Target

WOD

EMOM 28 (7 Rounds)

Min 1) 15/12 Cal Row

Min 2) 15 Air Squat (For Quality)

Min 3) *Double Under / / Jump Rope Practice

Min 4) *Chest To Bar Pull Up Practice

*You choose the # of reps!

“Boulder Shoulder” AMRAP 15 (For Quality)

15 Ring Rows

*Ring dips

*SHSPU / Kipping HSPU

15/15 Kneeling SA DB PRESS

10 Banded Chin Ups / or / Chin Over Bar hold

*You choose the reps based on your capacity.

WOD

AMRAP 12

200m Run

4 Hang Power Clean 155/105

6 Push Jerk 155/105

WOD

”Spinal”

Part 1) For Time (or for max reps in 14 min)

From 0:00-14:00 Perform…

2 Rounds:

20 Toes To Bar

40 Double Unders

20 Thrusters 95/65

40 Double Unders

20 C2B Pull Ups

40 Double Unders

*If you complete Part 1) before 14:00 rest until the clock hits 14:00.

Part 2) From 14:00 - 20:00

Find a 1RM Squat Clean Thruster

*Score for today is total reps (OR time) for Part 1) AND your heaviest completed squat clean thruster.

*Our goal for Part 2) is to build a tolerance toward lifting under fatigue! So don’t hold back on Part 1)!!

WOD

Open WOD 22.2

For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155

Bar Facing Burpees

*10 Min Time Cap

“Heavy Day”

1 Power Clean + 1 Hang squat Clean & Jerk

*Build to a heavy 1 rep max of the complex above^

STABILITY

AMRAP 12 For Quality (Aim for 3 rounds)

:20 L - Sit Hold

10/10 Single Arm Kneeling DB Press (moderate weight)

10/10 Single Leg Split Squat (Slow Tempo)

10 Sumo Deadlift (moderate weight)

:40 Ring Plank

WOD

5 Rounds:

15/10 Cal Bike

15 KB Swings 53/35

*11 min Time Cap

WOD

3 Rounds:

AMRAP 5

7 Thruster 95/65

7 Burpee over Bar

7 Power Snatch 95/65

7 Burpee over bar

7 Toes to Bar

7 Burpee over bar

*Rest 2 min between AMRAPs

CONDITIONING

3 Rounds

400m Row Sprint!

Rest 2-3 Min between efforts

*make your last sprint your fastest!

WOD

AMRAP 10

10 Deadlifts 255/175

30 Double Unders

10 C2B Pull Ups

30 Double Unders

CrossFit Open 22.1 Event

*come anytime between 8am-12pm

*we will organize heats and start times based on a first come first basis!

*HAVE FUN!! And Good luck!!

*Recommended Warm Up

Part 1)

Crossover symmetry shoulder stability/ activation protocol

Low back stability / core activation drills

Part 2)

“Warm Up The Lungs”

2 Rounds

1 Min Burpee

1 Min Echo bike

1 Min Double under / or / jump rope

Part 3)

Wall Walk Practice

DB Snatch Practice

Box Jump Over practice

Part 4)

Rehearsal round / or / partial round at game speed!

WOD

AMRAP 15

3 Wall Walks

12 Alt. DB Snatch 50/35

15 Box Jump Over 24/20”