Monday
Strength
Squats

8 minute EMOM
Min 1: 3 Front Squats
Min 2: 5 Back Squats

Rest 2:00 minute and reduce weight if needed. Then, complete 9 Front Squats right into 15 Back Squats.

WOD – 5 rounds for time, 20 min cap
20 Alternating Hang Dumbbell Snatches
20 Single Dumbbell Box Step-Overs
5 Wall Walks

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb and 3 Wall Walks

Athlete Notes:
-The focus today is on cycling the Dumbbell for large sets. It should be a weight you can do each movement unbroken.
-Keep in mind, you're only using one Dumbbell today and you can hold it however you like for your Step-Overs.
-On the Wall Walks, these will be your break away from the Dumbbell but by no means is it a rest. Focus on consistent movement and holding a good pace throughout (while maintaining intensity on the Dumbbell movements).

Score = Time


Tuesday
Strength
Bench Press

15 minutes to find your 5 RM Bench Press – you must have a spotter today!

WOD – 20 minute AMRAP
8 Toes To Bar
10 Hang Clean and Jerks
14/11 Calorie Row

L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb

Athlete Notes:
-This is a version of the CrossFit Open WOD 18.1.
-The reps are small on each movement which forces you to find a rhythm early on and do nothing but keep moving throughout.
-The Hang Clean and Jerks should always be completed unbroken each round, keep this in mind when selecting your load.
-The Row is where a lot of people drop off so make sure you're trying to hold that consistent pace each round.
-The challenge with this workout today is to not start too hot. Keep an eye on the clock and note how long your first round takes. From there, as best as possible, keep most of your rounds around that same pace. With fatigue and time it may get slower but use that as your motivation to try and average the same round splits. If you feel good towards the end you can try and maybe push the pace to finish strong.

Score = Rounds + Reps


Wednesday
Partner WOD – for time, 35 min cap

Section 1:
100/70 Calorie Echo Bike
Every 2:00 minutes, complete 8 Box Jumps

Section 2:
AMRAP of 200m Run & 5 Russian Kettlebell Swings (add 5 rep each round)

Partner A completes Section 1, while Partner B is working on Section 2. Once Partner A completes their work, switch.

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-Section 1 should take between 15 to 20 minutes max. You will need to maintain a strong pace on the bike to complete this in timely manner. However, be cautious on your first box jump after coming off the Bike, step up if needed on rep 1.
-Keep in mind, it will take Partner B longer to complete Section 1 as fatigue sets in.

Score = Time


Thursday
Skill
Double Unders

If you are proficient, over the next 10 minutes, complete as many unbroken sets of 25 reps as possible. If you are still working on this skill, use this time to practice.

WOD – 12 minute Ascending Ladder (3-6-9-12..)
Dual Dumbbell Squats
Lateral Burpees Over Dumbbell
Pull-Ups

L3: 70/50lb and Chest To Bar Pull-Ups
L2: 50/35lb (RX)
L1: 35/25lb and Ring Rows

Athlete Notes:
-The goal is to get into the round of 15 reps and above.
-Try to pick a weight that allows you to complete the reps unbroken for all sets.
-The Burpees are going to be the important part of this workout today, make sure you stay as consistent as possible throughout all the sets, especially in the bigger, double digit numbers.
-On the Pull-Ups, the volume will increase pretty significantly so be mindful of the scaling option you select to ensure you can sustain that for the entire duration.

Score = Total Reps

Ab Lab


Friday
Strength
Snatch

Every minute, for 5 sets:
1 Snatch + 1 Hang Snatch

Straight into

Every minute, 5 sets:
2 Snatches

Athlete Notes:
-For Part A, hold at 65-75% of your 1 rep max Snatch. Then for Part B, hold between 77-82% of your 1 rep max Snatch. The focus here is on developing technique & power qualities.

WOD – 6 rounds, 20 minutes

2:30 minutes on / 1:30 minutes off:
500ft Shuttle Run (25ft out/25ft back)

In remaining time accumulate max rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead

L3: Set 1-3 = 115/75lb and Set 4-6 = 135/95lb
L2: Set 1-3 = 95/65lb and Set 4-6 = 115/75lb (RX)
L1: Set 1-3 = 75/55lb and Set 4-6 = 95/65lb

Athlete Notes:
-Great barbell cycling workout today to close out the week.
-The goal is to have a minimum of 1:00 minute at the barbell to accumulate as many reps as possible.
-When looking at the loading today, it should be a light to moderate load. Ideally, you should get 1.5 – 2 rounds on each interval.
-For the Shuttle Run, try to complete it in under 90 seconds to maximize your time at the barbell. At Felix, this will be 8 runs down and back but adjust this as needed to complete in under 90 seconds. (Alternatively, you can also do a 400m Run instead.)

Score = Total Barbell Reps

Monday
WOD – 3 rounds for time, 25 min cap
40/32 Calorie Echo Bike
30 Alternating Dumbbell Snatches
20 Handstand Push-Ups
100ft Dual Dumbbell Walking Lunge

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-Nice long chipper workout to open up the week today.
-The goal is to complete this workout under the time cap. The big thing to be mindful of is the pace on your Echo Bike, make sure you're moving at a pace that will still allow for good intensity to work through the other movements to follow.
-For the Dumbbell lunges, you can hold in the Suitcase Position or up on the Front Rack position depending on your preference.
-When scaling your Handstand Push-Ups, make sure you're able to complete all 20 reps within 2-3 sets maximum. Scaling options include: Wall Walks (scale down to 5 reps), Box Pike Handstand Push-Ups, or Hand Release Push-Ups.
-100ft will be 3 lengths of the gym, from the first wood column to the third wood column.

Score = Time

Accessory Strength Work – 20 min
100 Bicep Curls, moderate to heavy loading
100 Banded Face Pulls
100 Banded Upright Rows


Tuesday
Strength
Overhead Squat

Complete an 8x3 with a 1:00 minute rest between sets.

Set 1 & 2 = 50%
Set 3 & 4 = 60%
Set 5 & 6 = 70%
Set 7 & 8 = 80%

WOD – 12 minute AMRAP
1 Box Jump
1 Power Clean
1 Bar Muscle-Up / 2 Chest To Bar / 3 Pull-Ups
2 Box Jumps
2 Power Clean
2 Bar Muscle-Ups / 3 Chest To Bar / 4 Pull-Ups
3 Box Jumps
3 Power Clean
3 Bar Muscle-Ups / 4 Chest To Bar / 5 Pull-Ups

Continue adding 1 rep to each movement until the time cap.

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb

Athlete Notes:
-The primary goal for today is to complete 7+ rounds.
-The loading of the Power Cleans should be challenging and is a load you have to complete the desired reps in small sets or even singles.
-On the gymnastic work, you want to complete most sets unbroken considering the volume will stay towards the lower side each set. However, if you need to scale the Bar Muscle-Ups, you will increase the volume slightly.

Score = Reps

Ab Lab – 5 minutes


Wednesday
WOD – 5 rounds, 35 min EMOM:
Min A: 5 Renegade Rows
Min B: 10 Dual Dumbbell Push Press
Min C: 6 Deadlift
Min D: 10 Kettlebell Swings
Min E: 7 Bench Press

L3: 70/50lb DB, 275/185lb DL, 70/53lb KB, 155/105lb Bench
L2: 50/35lb DB, 225/155lb DL, 53/35lb KB, 135/95lb Bench (RX)
L1: 35/25lb DB, 185/125lb DL, 35/26lb KB, 95/65lb Bench

Athlete Notes:
-Today is a long, strength-based EMOM.
-Pick a challenging weight for these movements and maintain good form throughout the entire duration.
-This should feel like a slow, but achievable burn. It will be tomorrow where you feel the aftereffects.

No Score today


Thursday
Strength
Farmers Carry

Complete 4 sets of a 200m Farmers Carry. Pick a weight that you can hang onto for the entire length, which may be a lot lighter than normal. Do not set your Kettlebells down once you start your set.

WOD – for time, 20 min cap
50/40 Calorie Row
100 Double Unders
50 Wall Balls
100 Double Unders
50 Toes To Bar
100 Double Unders
50/40 Calorie Row
 
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Athlete Notes:
-The goal is to complete the work within the time cap. But don't let the high volume movements get into your head today. Have a plan from the start to break things up in a way that works best for you.
-This is a great time to test your double under capacity and see how you fair with that.
-Wherever possible, keep the movements as prescribed and just scale the reps. If you don’t have Double Unders, practice the movement for 90 seconds and then move on.

Score = Time


Friday
Strength
Ring Dips

10 minute EMOM
Complete 5-8 reps each minute

WOD – for time, 18 min cap
800m Run
21-15-9-3 of Power Snatches
42-30-18-6 of Air Squats
800m Run

L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary goal for this workout today is to complete it under the time cap, ideally in under 16 minutes.
-Don't get too caught up in the 800m runs but try to keep them at a similar pace as best as possible. The real focus is on the Power Snatches & Air Squats.
-The loading today is on the lighter side which should allow you to cycle the barbell for large sets. Not unbroken but at least close to.
-On the Air Squats, this will get challenging, but you can always do another rep. Just try to focus on your breathing and set yourself up for success for your next set of Power Snatches.

Score = Time

Monday
Strength
SLRDL

Complete a 5x7 on each side, increasing in weight.

WOD – 10 minute AMRAP
10 Left Arm Dumbbell Snatches
20 Wall Balls
10 Right Arm Dumbbell Snatches
20 Wall Balls
15 Left Arm Dumbbell Snatches
20 Wall Balls
15 Right Arm Dumbbell Snatches
20 Wall Balls

*Continue adding 5 reps to the Dumbbell Snatches each round until the 10 minutes expires

L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB

Athlete Notes:
-The primary goal for today is to get into the round of 25 Dumbbell Snatches.
-The key with this workout is to focus on finding a rhythm with each movement and controlling your heart rate. Don't let yourself get out of control as this will spike the heart rate and make it challenging to keep moving.
-Ideally all of these reps should be ones you can complete unbroken so make sure of that and use the transition between movements as your rest break.
-It is only 10 minutes so try to keep your effort high and work as hard as you can.

Score = Reps

Accessory Work
4 Sets, For Quality
100ft Single Kettlebell Suitcase Carry, Heavy Load, alternating hands on each set
20 Plate Russian Twists, Light Load
10/10 Pallof Press with Rotation

Athlete Notes:
-Rest as needed between sets.
-This accessory work has a large emphasis on rotational core development. We're trying to train our bodies to resist unwanted movement and ensure we have a rigid and strong core.
-The 100ft Kettlebell Carry will be once around the room.
-Please note, this week will be shoulder intensive so take rest days and/or scale as needed.

No Score


Tuesday
Skill
Rope Climbs

8 minute EMOM
Complete 1-2 Rope Climbs each minute

WOD – 7 rounds for time, 14 min cap
8 Strict Pull-Ups
10 Push-Ups
12 Jump Lunges

Cash Out: 100 Dual Dumbbell Push Press

L3: 1 Legless Rope Climb instead of Strict Pull-Ups and 50/35lb DB
L2: 35/25lb DB (RX)
L1: 6 Strict Pull-Ups, 8 Push-Ups, 25/15lb DB

Athlete Notes:
-You’ll need to do a round every 2:00 minutes in order to complete this work under time cap, so scale appropriately.
- The Push-Up modifications are Knee Push-Ups or Box Push-Ups. And the Strict Pull-Up modifications are Banded Pull-Ups or Ring Rows. No kipping today.

Score = Time (inclusive of Cash Out)


Wednesday
WOD – for time, 40 min cap
3000/2500m Row
300 Single Unders
100/70 Calorie Echo Bike
100 Box Jump Overs
100 Abmat Sit-Ups

E5MOM: 15 Kettlebell Swings

L3: 70/53lb and Medball Sit-Ups
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-This will be very challenging to complete in time.
-You can partition the work any way you’d like but keep transitions minimal so you don’t lose too much time here.
-For today’s E5MOM, start that at the 5:00 minute mark, not at 0:00.

Score = Time


Thursday
Strength
Cleans

Every 1:00 minutes for 8 sets
1 Power Clean
1 Hang Power Clean

Athlete Notes:
-Starting at 65% of your 1RM Hang Power Clean and increasing every other round. Aim to finish @85%+ if possible.
-Do should not set the bar down between the two movements.

WOD – 20 minute AMRAP
Run (200m, 400m, 600m…)
8 Handstand Push-Ups
10 Pistols
12 Toes To Bar

L3: Increase reps by 2 on each movement
L2: As written (RX)
L1: 2 Wall Walks and 12 Straight Legged Raises

Athlete Notes:
-Big Gymnastic workout today. For a lot of people these are challenging skills so scale the movement or reps as needed.
-The primary goal is to get into the round of the 800m run.
-If you know you struggle with these movements and will be a bit slower, try to run faster. If you know you're good with these movements then run at a pace that will allow you to maintain good intensity when you begin working through the gymnastic movements.

Score = Rounds + Reps (200m Run = 2 reps, 400m Run = 4 reps, etc)


Friday
Strength
Turkish Get Up

15 minutes to work on TGUs, with increasing load every other set

WOD – for time, 20 min cap
Back Squats (5-4-3-2-1-1-2-3-4-5)
Burpees (21-18-15-12-9-9-12-15-18-21)

L3: 75% of your 1 rep max
L2: 70% of your 1 rep max (RX)
L1: 60% of your 1 rep max

Athlete Notes:
-Today's workout is centered around the Back Squats. Select a weight that will make each set of reps challenging. Each set of Back Squats should be completed unbroken.
-The Burpees are your opportunity to get away from the barbell and the portion of the workout that will raise your heart rate. Be sure to find a rhythm here that allows you to control your breathing and try to recover before your next set of Squats.

Score = Time

Monday
Strength
Bench

Complete the following:
1 x 6 @70%
1 x 5 @75%
3 x 4 @80%

After each set, do 8 Dual Dumbbell Bent Over Rows at a moderate weight.

WOD – 3 rounds for time, 18 min cap
30 Chest To Bar Pull-Ups
20/16 Calorie Echo Bike
10 Thrusters

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb

Athlete Notes:
-The big piece to be mindful of today is staying engaged on the Echo Bike, try and maintain a consistent time from round to round.
-When looking at your Chest To Bar Pull-Ups, you ideally want to get those reps done in under 2:30. To achieve this, you can either scale the movement itself (Regular Pull-Ups, Banded Pull-Ups, or Ring Rows) or adjust the volume.
-On the Thruster, complete the reps within 2 sets maximum.

Score = Time


Tuesday
WOD – 40 min EMOM
Minute A: 14/10 Calorie Row
Minute B: 20 Kettlebell Swings
Minute C: 70 Double Unders / Single Unders
Minute D: 20 Kettlebell SDLHP
Minute E: Rest*

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-It’s a long WOD today. Aim to complete each movement unbroken, this should allow you 10-15 seconds of rest before the next minute starts.
-If you want an extra challenge, complete a 40 second Plank during the minute rest.

Score = Slowest Time on Row


Wednesday
Strength
Alternating Back Rack Lunges

Complete a 4x10 increasing in weight. Between sets, complete a Banded Monster Walk.

WOD – 4 rounds for time, 20 min cap
21 Toes To Bar
11 Clean and Jerks
21 Box Jumps

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb and Straight Legged Raises

Athlete Notes:
-To complete this workout under the time cap, you need to be completing a round every 5 minutes.
-Break up your Toes To Bar into manageable sets to ensure you can sustain them throughout the entire workout.
-On your Clean and Jerks, it should be a weight you can cycle for quick single reps throughout the entire workout. Be mindful that portion will get taxing, so be sure to find a breathing rhythm early on and don't start too fast.
-The Box Jumps will be a good spot to give your grip a rest, so really try to maximize that before you begin your next set.

Score = Time


Thursday
Conditioning
Bike Sprints

9 minutes of the following:
3 rounds of 0:20 Bike Sprint / 0:40 Rest
2 rounds of 0:30 Bike Sprint / 0:30 Rest
1 round of 0:40 Bike Sprint / 0:20 Rest
3 rounds of 0:20 Bike Sprint / 0:40 Rest

WOD – 18 min AMRAP
20 Alternating V-Ups
10 Skeleton Row
200m Run

Add an additional 200m each Run.

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-You will likely be a bit more fatigued for the WOD given today’s Conditioning work.
-Beyond pushing through this fatigue, the challenge today will be the heavy Skeleton Rows. Focus on maintaining a steady pace without too much rest. Aim to complete these in 2 sets max, likely breaking it up into 6 reps and 4 reps.

Score = Rounds + Reps


Friday
Strength
Push Press

Complete a 5x3 at 80% of your 1RM. These must be touch and go reps. Rest 1:30 between sets.

WOD – descending ladder for time, 15 min cap
Burpee Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Snatches (5-5-4-4-3-3-2-2-1-1)

Option: Adjust to Burpees, instead of Burpee Pull-Ups and double the reps.

L3: 155/105lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Given the Burpee Pull-Up was in the Open this year, we will include it in our programming movements forward.
-The goal for this workout today is to complete the desired work under the time cap.
-The loading of the Snatches is towards the moderate to heavy side. Select a weight you have to do singles on but you can move consistently and with good technique on each rep.
-Overall the reps are descending in this workout which means you should try to increase your pace as you near the end. If the Snatches are tough for you, be smooth on them and push your Burpee speed.

Score = Time

Monday
Hero WOD “Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run


Tuesday
WOD – 40 min

Part A – 0:00-20:00
100/70 Calories on Echo Bike
100 Single Dumbbell Box Step-Ups
100 Jump Lunges

Part B – 20:00-30:00
4:00 minute Wall Sit Hold
4:00 minute Weighted Glute Bridge Hold
2:00 minute Copenhagen Hold (1:00 minute on each side)

Part C – 30:00-40:00
50/35 Calories on Echo Bike
50 Single Dumbbell Box Step-Ups
50 Jump Lunges

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb

Athlete Notes:
-If you are sore from Murph, adjust to Unweighted Box Step-Ups and/or regular Lunges.
-For Part A & B, you can break this work up any way you would like. Today is just about moving at a moderately brisk pace. Given the time frames, it will be difficult to complete the Bike/Box/Lunge work if you break too much.

Score = Time for Part C


Wednesday
Strength
Farmers Carry

8 rounds of 40 Seconds on / 20 Seconds off

WOD – 5 rounds, 15 min
Every 3:00 minutes:
14 Alternating Dumbbell Snatches
20 Wall Balls
26 Abmat Sit-Ups

L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB

Athlete Notes:
-The primary goal for this workout is to complete each set under the 3:00 minute window.
-Rest will be minimal through this workout so be sure to not sprint the first few rounds. You will need to maintain consistency in your round times to allow you to sustain your effort for the entire workout.

Score = Slowest Set Time


Thursday
Strength
Deadlift

Every 1:30 minutes, complete a set:

1 x 6 @70%
1 x 5 @75%
2 x 4 @80%
2 x 3 @85%

WOD – 15 min ascending ladder
Row (200m, 400m, 600m…)
Bench Press (10, 12, 14…)

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Today will be a bit of shoulder burner. In terms of how to tackle the work, go strong on the Row, and use the Bench Press as your recovery.
-You should pick a loading that allows you to do most of your Bench Press work in 1-2 sets.

Score = Total Bench Press Reps


Friday
Skill
Double Unders

Option 1: Annie with v-ups (50-40-30-20-10 of Double Unders and V-Ups)
Option 2: Spend time working on your technique

WOD – 6 rounds for time, 16 min cap
5 Power Cleans
10 Handstand Push-Ups
15 Box Jump Overs

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb

Athlete Notes:
-The primary focus for today is to complete this workout under the time cap. To do so you need to be completing a round every 2:30 minutes.
-The loading of the barbell should be on the moderate side and one you will eventually have to move for single reps. (If you will be dropping, grab pads.) However, if you're able to do touch and go reps just be mindful it doesn't blow you up.
-On the Handstand Push-Ups, I would suggest one break in the middle on each set to conserve your energy to ensure you can still maintain your sets even on the back end.
-Since you may have to move with a bit of control and technique on the first two movements you can really try and push the pace on the Box Jump Overs to make up any lost time if needed.

Score = Time