OUR WORKOUTS

“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”

SKILL

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!

STRENGTH

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

WOD

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

“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%

WOD

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.

Suck 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

CAPACITY 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

SKILL

AMRAP For Quality 10 min

:20 Copenhagen Plank Each Leg / or / Side plank

20 Shoulder Taps

:20 Hollow Hold

20 Alt. SL V Up

:20 Handstand hold / or / Wall Walks :)

WOD

AMRAP 10 min

5 Overhead Squat / or / Front Squat 95/65

30 Double Under / 60 Jump Rope

10 Alt. DB snatch 50/35

30 Double Under / 60 Jump Rope

5 Thruster 95/65

30 Double Under / 60 Jump Rope

“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

Heavy Day

Part 1:

Take 20 Minutes to find a heavy 1 Rep Back Squat

10x1 (use 10 sets of 1 Rep to build up to your heavy 1 Rep)

Part 2:

Push Jerk 6x2 @ 80-85% of 1RM

WOD

”CompTrain’s Two Seater”

For Time:

500 Meter Row

30 Bench Press 115 / 75

750 Meter Row

20 Bench Press 135 / 95

1,000 Meter Row

10 Bench Press 155 / 105

1,500 Meter Row

5 Bench Press 165 / 115 lb

Time Cap: 30 Minutes

*Final weight should be less than 80% of 1RM Bench

*Scale the row distances if a 2:30/500m split is not attainable!

WOD
Last Performed on: 10/23/2021

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

Power Clean 155/105

*After every round of power cleans complete one round of "Cindy"

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*25 Min Cap

STRENGTH / / CAPACITY BUILDER

E30sec For 5 Min (10 Rounds)

*Chest to bar pull ups

Rest 1 Min

Then…

E30sec For 5 Min (10 Rounds)

*Double under

Rest 1 Min

Then…

E30sec For 5 Min (10 Rounds)

*Toes to bar

WOD

EMOM 10

10 Alt. DB Snatches 50/35#

7 Burpees

WOD

“Thee LFCF Burger King Chipper”

*Performed “Have it your way” style AKA partition the reps ANYWAY you’d like!

For Time:

1000m Run

100/80 Cal Row

100 Wall Ball 20/14

100 KB Swing 53/35

100 Push Press 55/35

*Target: 25 Min

*Cap: 30 Min

Snatch Day

Part 1)

Tall Snatch 5x3 (Using a light load or empty bar!)

Part 2)

3 sets of: 2 Power Snatch + 1 Squat Snatch

Set 1: 65% of 1RM Snatch

Set 2: 70% of 1RM Snatch

Set 3: 75% of 1RM Snatch

Part 3)

4 sets of: 3 Snatch Pull @ 90% of 1RM Snatch