workout of the day
03.07.2024
WOD part A
"Sit Still"
10:00 AMRAP
20/15 cals row
10 burpees over the rower
5 power snatch 115/85 95/65 75/55
WOD Part B
15:00 to build to a heavy complex
1 snatch
1 hang snatch
1 overhead squat
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
WOD part A
"Sit Still"
10:00 AMRAP
20/15 cals row
10 burpees over the rower
5 power snatch 115/85 95/65 75/55
WOD Part B
15:00 to build to a heavy complex
1 snatch
1 hang snatch
1 overhead squat
Core Finisher
3 sets
A. banded hip thrust clam shells x 10/side
B. weighted hanging knee raises x 10
C. weighted hanging tuck hold x 20 seconds
03.06.2024
WOD
"Look with your eyes, not your hands!"
Every 4:00 for 5 sets (you should be getting a long break between)
2 rope climbs
8 box jump overs 30/24"
4 thrusters 135/95
Strength
push press
5 sets of 2 reps @75-80%
WOD
"Look with your eyes, not your hands!"
Every 4:00 for 5 sets (you should be getting a long break between)
2 rope climbs
8 box jump overs 30/24"
4 thrusters 135/95
03.05.2024
WOD
"Are we there yet"
6 rounds for time
12 power cleans 95/65
9 TTB
6 front squats 95/65
3 C2B pullups
Strength
Front Squats
5 sets of 3 reps @65% rest about 90 seconds between sets
WOD
"Are we there yet"
6 rounds for time
12 power cleans 95/65
9 TTB
6 front squats 95/65
3 C2B pullups
03.04.2024
WOD
"What did I say?"
12:00 EMOM to work on weaknesses
min 1- movement 1
min 2- movement 2
movement 1= gymnastics drills or full movement
movement 2= cardio
15/12 cals row OR
12/9 cals bike OR
35 DUs
Strength
Deadlift for repetitions
1 set of 8 reps @70%
base all the deadlifts in this cycle on your training max which is 90% of your max
Accessories
3 sets
A. 25 banded lat pull downs
B. DB bench press x 8-10 reps @20X1
WOD
"What did I say?"
12:00 EMOM to work on weaknesses
min 1- movement 1
min 2- movement 2
movement 1= gymnastics drills or full movement
movement 2= cardio
15/12 cals row OR
12/9 cals bike OR
35 DUs
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*