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
Read MoreCrossFit 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)
Read MoreSTABILITY
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
Read MoreWOD
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!
Read More“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
Read MoreWOD
”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)!!
Read MoreWOD
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
Read More
“Heavy Day”
1 Power Clean + 1 Hang squat Clean & Jerk
*Build to a heavy 1 rep max of the complex above^
Read MoreSTABILITY
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
Read MoreWOD
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
Read MoreCONDITIONING
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
Read MoreCrossFit 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”
Read MoreSKILL
Open Workout 22.1 Prep Day
20 minute Movement Prep
-Movement Standard Review
-Equipment set up / spacing review
-Wall Walk Efficiency
-DB Snatch Technique
-Box Jump Over practice / efficiency
WOD
“CrossFit Open WOD 22.1 Rehearsal”
AMRAP 15
Wall Walk
DB Snatch 50/35
Box Jump Over 24/20”
*if you’re performing 22.1 on Saturday use this AMRAP to practice transitions and movement efficiency! Reduce reps and add in rest so that this AMRAP helps PRIME you for Saturday!
*if this is your normal workout of the day then continue course and fire up at full speed!
Read MoreSTRENGTH
AMRAP 12
:30 Sec L Sit
20 Toes to Rings (Accumulated)
20 V Ups / or / Sit Ups
1 Min Ring Plank
:20/:20 Copenhagen plank or side plank
*Rest as needed
WOD
For Time:
4 Rounds
400m Run
20 KB Swing 53/35
20 Push Press 95/65
17 Min Target
21 Min Cap
Read MoreWOD
3 Rounds:
*Each Round is For Time
*Target 7 min or less per round
*Start a new round every 10 Min
30/24 Cal Row
50 Double Under
20 Pull Up
50 Double Under
10 Deadlift 225/155
Read More“Heavy Day”
Snatch (Power or Squat)
2 @ 65%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 85%
Power Clean & Jerk
2 @ 65%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 85%
Read MoreWOD
EMOM 28 (7 Rounds)
1- 14 Alt Db Snatch 50/35
2- 10 Box Jump Over / or / Step Over 24/20”
3- *Thruster 95/65
4- *Wall Walk / or / Variation
*you choose the reps! Aim to challenge yourself with Thrusters and Wall Walks, while keeping your DB Snatch and BJO’s steady as they should be the “easier” part of todays workout.
Read MoreSuck it Up Saturday - LFCF Style
Part 1: PARTNER WARM UP
AMRAP 10 (YGIG Style)
20 Cal Row
20 SYNCHRO Air Squats
20 Ball Slams 30/20
*start slow, and ease into intensity!
REST 5 Min / / Set up for Part 2)
Part 2: INDIVIDUAL WORKOUT
AMRAP 5
15 Wall Ball 20/14
50 Doubles / / 75 Singles
REST 5 Min / / Set Up for Part 3)
Part 3: PARTNER WORKOUT
AMRepsAP 5 (Teams of 2, YGIG Style)
Squat Clean Thrusters 135/95
Upon completion move directly into Part 4…
Part 4: INDIVIDUAL WORKOUT
1 Mile Run
*10 min Cap
Read MoreCAPACITY BUILDER
4 Rounds (8 min)
Min 1) 50ft DB Front Rack Walking Lunge
Min 2) Strict HSPU / or / DB Shoulder Press
*you choose the weight for lunges AND the reps for SHSPU’s!
*stimulus: build strength, and capacity for both movements. Stay away from intensity here, and make sure your strength is being challenged!
WOD
3 Rounds:
1 Min Max Reps Weighted Box Step Ups 24/20” (2x35/25)
1 Min Max Reps Ring Dips
1 Min Max Reps Devils Press (2x35/25)
1 Min Max Reps Toes To Bar
2 Min REST