workout of the day
03.02.2024
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell
24.1:
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
CrossFit Open 24.1
03.01.2024
WOD
"Hardwired"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 150 feet farmer carry (measure in 25 feet segments)
min 3- deadlifts x 3 reps building load over the rounds
min 4- rest
Primer
3 sets
A. suitcase deadlift right side x 10 + 30 second hold
B. suitcase deadlift left side x 10 + 30 second hold
C. wall sit x 45 seconds
WOD
"Hardwired"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 150 feet farmer carry (measure in 25 feet segments)
min 3- deadlifts x 3 reps building load over the rounds
min 4- rest
02.29.2024
WOD
"Great Balls of Fire"
5 rounds for time
5 dual DB devil's press 50/35 35/20
15 wall balls 20/14
rest 1:00
*record each round*
Strength
Super Set- 4 rounds
A. Landmine single leg RDLs x 8-10/side @20X1 https://youtu.be/_FggCDeGW4E
B. Landmine meadow rows x 8-10/side @20X1 https://youtu.be/e-c4gMcqdyw
C. Landmine Turkish sit ups x 8-10/side https://youtu.be/EhYVfy1KUUA
WOD
"Great Balls of Fire"
5 rounds for time
5 dual DB devil's press 50/35 35/20
15 wall balls 20/14
rest 1:00
*record each round*
02.28.2029
WOD
"Soft and Chewie"
5 rounds for time
6 hang power cleans 135/95. 115/75. 95/65
6 jerks 135/95. 115/75. 95/65
6 TTB or hanging knee raises
Static Clean Pull Unders
3 sets of 5 reps
Strength
Slow Pull Clean + Jerk. https://youtu.be/Bbs8izZ7yJg
6 sets
1: 2 reps @ 65%
2: 2 reps @ 70%
3-4: 1 rep @75%
5-6: 1 rep @80%
WOD
"Soft and Chewie"
5 rounds for time
6 hang power cleans 135/95. 115/75. 95/65
6 jerks 135/95. 115/75. 95/65
6 TTB or hanging knee raises
02.27.2024
WOD
"Descend"
30-20-10 (load increases as reps decrease)
front squats
500/425m row
40 double unders
Weights
RX 95/65 135/95 185/125
INT 95/65 115/85 155/105
SC 75/55 95/65 115/85
Strength
3 sets
A. 20 reps walking lunges with weight in each hand
B. 10-15 push ups
3 sets
C. 10 each side calf raises @20X0
D. 8 each side DB push press @20X0
WOD
"Descend"
30-20-10 (load increases as reps decrease)
front squats
500/425m row
40 double unders
Weights
RX 95/65 135/95 185/125
INT 95/65 115/85 155/105
SC 75/55 95/65 115/85
02.26.2024
WOD
"Game Over"
For Time
3 sets of
12-9-6
cals bike (row 15-12-9)
5 burpee box jump overs 24/20"
Skill Transfer
4 sets
snatch press from the receiving position x 2 reps
tall snatch x 1 rep https://youtu.be/UpDy-VNnUuo
rest 20-30 seconds
If sots press is difficult, try this modification https://youtu.be/2Uo0XZF8afk
Strength
Slow Pull Snatch x 8 sets. https://youtu.be/Lb1micqaF-s
sets 1-3: 2 reps @60-70%
set 4-6: 2 reps @ 75-80%
set 7-8: 1 rep @ 80%
WOD
"Game Over"
For Time
3 sets of
12-9-6
cals bike (row 15-12-9)
5 burpee box jump overs 24/20"
02.17.2024
WOD
"3-2-1-Go!"
with a partner
split burpees however/you go, I go on the rounds
buy in: 50 burpees
50 rounds
3 deadlift 135/95 115/75 95/65
2 power cleans 135/95 115/75 95/65
1 jerk 135/95 115/75 95/65
Buy out: 50 burpees
WOD
"3-2-1-Go!"
with a partner
split burpees however/you go, I go on the rounds
buy in: 50 burpees
50 rounds
3 deadlift 135/95 115/75 95/65
2 power cleans 135/95 115/75 95/65
1 jerk 135/95 115/75 95/65
Buy out: 50 burpees