03.10.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength

A. 3 sets of hang snatch + snatch @75% or 7.5/10 RPE

B. 4 sets of 1 snatch @ 80% or 8/10 RPE

C. 3 sets of 2 snatch pulls @ 100% or 10/10 RPE

WOD

"Isabel Sandwich"

For Time

30 wall balls 20/14

30 power snatch 115/85  95/65  75/55

30 wall balls 20/14

03.01.2023

Strength   Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
 
Super Set- 3 times
A. Seated Arnold press x 8 reps each side  https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
 
C. Body row x 15 reps- body weight on a racked barbell   https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps  https://youtu.be/XXvuYGCxpkk
 
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"

02.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there



Strength
Front squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80+%

WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00

02.18.2023 CrossFit Open 23.1

TEST VARIATIONS
Tiebreak Time
Tiebreak Time
23.1: (14.4 REPEAT)
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀14-lb ball to 9-ft target, 95-lb cleans
♂20-lb ball to 10-ft target, 135-lb cleans

Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar
pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

02.17.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans



Mobility
A.  banded front rack stretch x 30 seconds each side
B. slow air squats on the slant board x 10 reps
C. reach, roll, lift x 5 each side
D. thoracic rotations x 5 each side


WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps  30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans  135/95  115/75  95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest

02.08.2023

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps
 
 Mobility  https://www.instagram.com/p/CdbFHUIAKJW/2 sets

8-10 Windmills to each side
20-30 sec Single Arm Overhead DB Carry
8-10 Supine Press Roll to Side
 
 
Strength
A.  5 sets of hang snatch x 1 rep @ 75-78%
B.  3 sets of snatch pulls x 2 reps @90+%


WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls  20/14 
40 double unders or 80 singles
 
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
 
20 abmat sit ups
20 wall balls
20 DUs or 40 singles

02.02.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans


Strength
A. 4 x 2 reps hang clean
1- 65%
2- 70%
3-4 @ 75%

B. 4 x 1 rep clean
1-2 @ 80%
3-4 @ 85%

C. 3 x 2 reps clean pull @ 90-95+%

WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls  30/20  20/14
min 2- 100 feet sandbag bearhug carry  100/70/50
min 3- 4 power cleans @70-75% max power clean