Monday
Strength
Tempo Back Squat

Complete a 4x6 with a 3-3-3-3 tempo. Self directed loading today, the focus is on the tempo and maintaining the count as much as possible.

WOD – 14 min AMRAP
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans
20 Muscle-Ups

L3: 135/95lb and 20/14lb
L2: 135/95lb and 20/14lb (RX)
L1: 95/65lb and 25/10lb

Athlete Notes:
-A repeat of CrossFit Open WOD 14.4 in honor of the 2024 Open that kicks off on Thursday!
-This is a tough workout, so if you need to take the strength a little lighter today, please do so.
-For the Muscle-Ups, you can scale this movement to the most difficult movement that you do have: Band Assisted Muscle-Ups, Chest To Bar Pull-Ups, Kipping Pull-Ups, Band Assisted Kipping Pull-Ups, Jumping Pull-Ups, Elevated Ring Rows, or Ring Rows.
-It is a high volume of Toes To Bar today… do NOT push your limits. If you are even remotely close to ripping, adjust this movement to something that will protect your hands. That could be Hanging Knee Raises, Alternating V-Ups, or Leg Raises.

Score = Rounds + Reps


Tuesday
Skill
Rope Climb

8 min EMOM
If you are proficient at this skill, complete 1-2 Rope Climbs each minute. If you are still learning, use this time to practice.

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

L3: 315/225lb
L2: 275/185lb (RX)
L1: 225/155lb

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.
-Keep in mind, the loading of the barbell should be on the moderate to heavy side. Something you can complete the first couple of Deadlifts in one set, but you may break up into two sets for the remaining rounds. However, you should not be completing the lifts in 3 sets or more.
-Aim to complete the Handstand Push-Ups in two sets. If needed, scale the number of reps or adjust the movement to 3 Wall Walks or 15 Seated Press.
-The Box Jump Overs are really where you’ll push the pace to make up any lost time if needed.

Score = Time


Wednesday
Strength
Farmers Carry

8 rounds of:
1:00 Farmers Carry / 1:00 Rest

WOD – 4 rounds for time, 22 min cap
24/18 Calories on Bike
20 Air Squats
20 Suitcase Lunges*
20 Single Dumbbell Push Press*
20 Alternating Dumbbell Snatch

*Switch sides after 10 reps

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

Athlete Notes:
-In order to finish this work in under the time cap, you’ll need to complete each round in 5:30.
-You should be able to move pretty quickly through the 20 rep movements, just keep transitions efficient.
-The Bike is where you may lose some time. Focus on keeping a challengingly steady pace that you can maintain throughout the entire 24/18 Calories.
-As a reminder on the DB Snatch, make sure both heads of the dumbbell touch the ground and the non-lifting hand/arm does not come in contact with the body during the rep.

Score = Time


Thursday
WOD – 37 min AMRAP
200m+ Run (add 100m each round)
15 Russian Kettlebell Swings
20 Sit Ups
25 Box Step Ups
30 Double Unders / 60 Single Unders

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

Athlete Notes:
-Today is going to act as a bit of a recovery workout before the Open WOD starts tomorrow.
-You do not need to speed through this work. Aim to complete 4 full rounds and get as far into round 5 (or even 6) as possible.
-If you want something more strength focused, consider going heaving on the KB Swings, doing MB Sit Ups, and adding weight to the Step Ups.

Score = Rounds + Reps


Friday
CrossFit Open WOD 24.1

Monday
Strength
Hang Power Cleans

Complete a 5x5 at 60%-70% of your 1RM. Focus on cycling the weight.
Then, increase weight to 80%-85% of your 1RM and complete a 5x1. 

WOD – 4 rounds

3 minute AMRAP
5 Ring Dips
7 Sumo Deadlift High Pulls
9 Box Jump Overs

Rest 1:30 minutes between rounds

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary objective with this workout today is to keep moving throughout the 3 minutes.
-Ideally you should be able to go unbroken on all movements in each set. Aim to accumulate upwards of 2 to 2.5 rounds each AMRAP.
-Today’s Ring Dips are intended to be Kipping reps. However, if you do not have that skill down, you're able to complete them as strict reps.
-Select a load on the Sumo Deadlift High Pull you can complete unbroken sets of 7.

Score = Total Reps


Tuesday
Conditioning
Bike Sprints

3 rounds of 1:00 on / 2:00 off
3 rounds of 0:30 on / 1:00 off
3 rounds of 0:15 on / 0:30 off

Use the first round of each segment as your gauge. From there, rachet up or down as needed and try to maintain that pace for rounds 2 and 3.

WOD – 7 rounds for time, 11 min cap
7 Strict Pull-Ups
10 Burpees

Cash Out: Group Ab Lab

L3: Weighted Strict Pull-Ups
L2: As Written (RX)
L1: Reduced Strict Pull-Up reps or Band Assisted Pull-Ups

Athlete Notes:
-Today’s focus is the volume of Strict Pull-Ups. Rounds of 7 will be tough so scale appropriately to ensure a consistent effort and intensity. (It is better to scale down so you can keep moving throughout the 11 minute duration.)
-Please note, this work was inspired by a CrossFit.com WOD and it was originally written with 1 Legless Rope Climb. If you prefer to do that in place of the Strict Pull-Ups, you are welcome to do so.

Score = Time


Wednesday
Strength
Bench Press

Complete a 6x4 at 80% of your 1RM, resting for at least 2:00 minute between sets.

WOD – 2:00 minutes on / 1:00 minute off, 15 min cap
100 Double Unders
Max Power Snatches in remaining time

Repeat this process until you accumulate 32 Power Snatches. If you finish before the time cap, hop on a Bike.

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

Athlete Notes:
-The goal is to select a challenging weight that you are only able to cycle for 2 to 3 reps maximum.
-Keep in mind, there is a 5 round cap for this workout today so you’ll need to aim for 6 to 8 reps per round.
-On your Double Unders, it is important to select a scaling option or rep number that allows you to complete the movement within 60 seconds. (If you don’t have Double Unders, complete 100 Single Unders, this will take approximately the same amount of time.)

Score = Time (including rest)


Thursday
Strength
Deadlift

Take time to warm up to your working weight, and then complete a 4x3 at 80%-85% of your 1RM.

WOD – 5 rounds, 25 min

Every 5:00 minutes, compete the following:
200m Run
5 Handstand Push-Ups
12 Barbell Front Rack Lunges
5 Handstand Push-Ups
200m Run*

*If there are 2:00+ minutes remaining as you head into your last 200m run, grab a Medball.

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-The primary objective today is to maintain consistency in your round times. Ideally, you want to achieve 40 to 60 seconds of rest each round.  
-Aim to complete the Handstand Push-Ups unbroken. Today’s scaling option will be 1 Wall Walk + 3 Push-Ups.

Score = Slowest Set


Friday
WOD – 40 min AMRAP
50m Bear Crawl
7 Bear Complexes

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

Athlete Notes:
-As a reminder, 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
-This will be a long, grueling workout. The goal is to just keep moving. But if you need a break from the Barbell/Crawl grind, hop on a bike for a bit and then jump back in. You are also welcome to incorporate a 1 minute Bike after each set if you prefer.
-For today, the 50m Bear Crawl will be down and back (1st pillar to 3rd pillar) two times.

Score = Rounds + Reps

Monday
Strength
Bent Over Row

Complete 6x6 at a moderate weight. Challenge yourself today by moving through the lift more slowly, rather than adding more weight. Between each set, complete 20 banded shuffles in order to prepare your body for the workout.

WOD – 10 rounds for time, 25 min cap
10 Thrusters
40 Double Unders / 60 Single Unders

Rest 1:00 minute between rounds

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-Today, we have a high-intensity interval workout designed to challenge you both mentally and physically.
-Challenge yourself to complete this workout in about 20 minutes which means each round should be completed in under 60 seconds. Select a weight on the barbell that allows for quick, unbroken sets of 10 reps.
-Additionally, consider scaling the Double Unders for quicker completion. Today's focus is on intensity rather than skill development.

Score = Time


Tuesday
Skill
Kipping Pull-Ups

8 min EMOM
Pick a rep count that you can be consistent with over the duration of the 8 minutes.

WOD – descending ladder for time, 20 min cap

21-18-15-12-9-6-3 of:
Burpees
Single Kettlebell Box Step-Ups

After each set, complete 10/7 Calories on Echo Bike

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

Athlete Notes:
-On the Burpees, aim to keep a steady pace throughout the work. And if you’re competing in the Open this year, consider doing Burpee Bar Touches instead.
-Select a box height that allows your knee to be at 90 degrees when stepping up.

Score = Time


Wednesday
WOD – 32 min E2MOM
30/22 Calorie Row
35 Alternating V-Ups
40 Russian Kettlebell Swings
55 Mountain Climbers (on each leg)

Cash Out: Ab Lab

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

Athlete Notes:
-Longer duration workout today. However, we are using a slightly lighter weight on the Russian Kettlebell Swings given the higher volume today. Focus on good form throughout all your reps.
-The Mountain Climbers are on each leg, so a total of 110 reps each round. This is not a difficult movement, but it is exhausting. Aim to break these up into 2 sets.

Score = Slowest Row Time


Thursday
Skill
Pistol Squats

10 minutes to practice this skill. If you are proficient, do 50 Alternating Pistols for time.

WOD – for time, 14 min cap
30 Box Jump Overs
20 Power Cleans
10 Wall Walks or 20 Handstand Push-Ups
20 Power Cleans
30 Box Jump Overs

L3: 155/105lb and 30/24”
L2: 135/95lb and 24/20” (RX)
L1: 115/75lb and 24/20”

Athlete Notes:
-The primary objective today is to complete this workout under the time cap. This will not be easy, considering the volume of reps you have to complete.
-Remember that this is a back end workout where you need to save energy for the Wall Walks. You should be aiming to complete the 10 reps within 2:30 minutes max.
-On the Cleans, find a consistent pace and try to keep moving one rep after the other.

Score = Time


Friday
Strength
Single Leg Romanian Deadlift

Complete 5x6 on each leg, increasing in weight every other set.

WOD – 3 rounds, 22 minutes

6 minute AMRAP
400m Run
30 Wall Balls
20 Alternating Dumbbell Snatches

Max Muscle-Ups in remaining time

Rest 2:00 minutes between rounds

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

Athlete Notes:
-Great interval workout to end your training week.
-The goal is to get a minimum of 90 seconds of time on the Muscle-Ups. If you're great at Muscle-Ups, this is a chance to try and develop some volume under fatigue. If you're working on the skill, where you're at will determine how you scale. You can choose to scale to Band Assisted Muscle-Ups, Chest To Bar Pull-Ups, Kipping Pull-Ups, Band Assisted Pull-Ups, or Jumping Pull-Ups.
-The Run, Wall Balls, and Snatches are simply just the buy-in to the gymnastics work, you should be aiming to work through those at a pace that will allow you to not only have enough time, but also the energy, to accumulate reps.
-Ideally both the Wall Balls & Dumbbell Snatches should be completed in two sets maximum.

Score = Total Muscle-Up Reps

Monday
WOD – 37 minutes

0:00 to 17:00 minutes
1 Mile Run
Max Rounds of Cindy in remaining time

17:00 to 22:00 minutes
Rest

22:00 to 39:00 minutes
1 Mile Run
Max Rounds of DT in remaining time

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

Athlete Notes:
-Today is a Benchmark Workout Mash-Up. If you need a refresher, one round of Cindy is 5 Pull-Ups + 10 Push-Ups + 15 Air Squats & one round of DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead.
-However, the primary objective today is to push your runs. Ideally you should be getting your mile run completed in 8:00 minutes or less, but the time cap will be 10:00 minutes.
-On DT, you should be able to do each individual movement unbroken, so be sure to select a load that will allow for that.

Score = Total Rounds + Reps


Tuesday
Strength
Hang Power Snatch

Complete a 5x5 Hang Power Snatch, focused on form and cycling the bar. Self-directed loading today.

WOD – 16 min Tabata
Kettlebell Swings
Sit-Ups
Bike
Plate Russian Twists

L3: 70/53lb KB and 35/25lb Plate
L2: 53/35lb KB and 25/15lb Plate (RX)
L1: 35/25lb KB and 15/10lb Plate

Athlete Notes:
-Tabata is 20 seconds of work, followed by 10 seconds of rest/transition.
-Today, you will go through all movements 8 times each for total of 16 minutes.
-Note your rep/calorie count for each movement and try to maintain that for the duration. 

Score = Total Reps


Wednesday
Strength
Strict Press
 
Complete the following, aiming for a 1:00 minute rest between sets.
3x3 @75%
3x2 @80%
3x1 @85%

WOD – descending ladder for time, 14 min cap
20-16-12-8-4 reps of:
Bench Press
Calorie Row

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

Athlete Notes:
-On the Row, the Calories for women are 15-12-9-6-3.
-On the Bench Press, pick a load that allows you to complete Bench Press in 2-3 sets maximum.
-Transitions will be key to completing this work under time cap. But if you finish early, hop on the rower until time cap.
-If classes are too large, we will adjust to Dumbbell Floor Press.

Score = Time


Thursday
Skill
Double Unders

If you are proficient at DU’s, complete Flight Simulator. If you are still working on your DUs, use this time to practice.

WOD – 2 rounds for time, 13 min cap
100ft (30m) Dual Dumbbell Suitcase Walking Lunge
10 Wall Walks
10 Devil Presses

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

Athlete Notes:
-This workout will challenge your muscular stamina but also your breathing, considering the movement patterns you will be working through.
-Today’s focus is to complete this work under the time cap which comes out to 6:30 minutes per round. But the secondary objective is to complete the Wall Walks in under 2:30 minutes per set. This is the place where you will probably have to rest the most, so be cognizant of not wasting too much time here.
-Regarding the Dual Dumbbell Suitcase Walking Lunge, 100ft will be 3 lengths of the gym.

Score = Time


Friday
Strength
Deadlift

Find your 5 rep max Deadlift.

WOD – x min ladder

Part A – 7 min ascending ladder
2-4-6-8-10-12…
Wall Balls
Box Jumps
 
3:00 rest

Part B – 7 min descending/ascending ladder
15-10-5-10-15-20-25…
Back Squats
Toes To Bar

L3: 25/20lb WB and 135/95lb BB
L2: 20/14lb WB and 115/75lb BB (RX)
L1: 14/10lb WB and 95/65lb BB

Athlete Notes:
-In Part A, the goal is to get into the round of 14 or 16 reps. Be mindful of starting out too fast, you want to make sure you can maintain good consistent sets even in the higher double digit numbers. Keep your transitions smooth between movements and really dial in your breathing early to be able to keep moving later on in the 7 minutes. Make sure you select a weight on the Wall Balls you have no doubt on completing each set unbroken.
-In Part B, select loading that allows you to complete your Back Squats sets unbroken. And on the Toes To Bar, each set should be completed in under 2 sets maximum.
-Please note, if you are coming to the “Lift and Sip” event tonight, consider adjusting movements today. For instance, choose a different Strength and consider subbing another movement for the Squats. (“Lift and Sip” will include heavy Squat, Bench Press, and Deadlift.)

Score = Total Reps

Monday
WOD – for time, 38 min cap
Buy-In: 2000m/1600m Row

8 Rounds:
10 Toes To Bar
10 Power Cleans
10 Wall Balls
200m Run

L3: 135/95lb and 25/20lb
L2: 115/75lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb

Athlete Notes:
-The primary objective today is to challenge yourself. That can be with the Barbell loading, the Toes To Bar, or even the Wall Balls. Aim to push yourself out of your comfort zone today.
-The Buy-In should take under 8 minutes, which means you have 30 minutes left to complete the work. You will need to keep each round under 3:45 but just remember you will slow down towards the latter half of the work, so you really want to aim for 2:30-3:00 in the early rounds.

Score = Time


Tuesday
Strength
Bench Press

Set 1 = 10 reps @ 65%
Set 2 = 8 reps @ 70%
Set 3 = 6 reps @ 75%
Set 4 = 4 reps @ 80%
Set 5 = 2 reps @ 85%
Set 6 = 2 reps @ 90%

WOD – 17 min
5 min ascending ladder
Renegade Row (1-2-3…)
Box Jump (2-4-6…)

Rest 1:00 minute

5 min ascending ladder
Single Dumbbell Box Step Up (2-4-6…)
Push Press (2-4-6…)

Rest 1:00 minute

5 min ascending ladder
Kettlebell Swings (2-4-6…)
Alternating V-Ups (2-4-6…)

L3: 70/50lb DBs and 70/53lb KB
L2: 50/35lb DBs and 53/35lb KB (RX)
L1: 35/25lb DBs and 35/25lb KB

Athlete Notes:
-Varied movements throughout the workout today to keep it interesting.
-The Renegade Rows will be on the heavier side. Just remember to keep a wide stance with your feet and engage your core so you’re not rotating your hips.
-Use the 5 minute window to push yourself, knowing that you’ll have a 1:00 minute rest on the other side.

Score = Total Reps


Wednesday
Death By – 12 min
Shuttle Sprints

Accessory Work – 12 min
0:45 of work / 0:15 transition
Banded Good Mornings
Banded Cross Body Chop
Plank Hip Drops
Dead Bugs

WOD – 12 min AMRAP
50 Double Unders / 75 Single Unders
7 Chest To Bar Pull-Ups
7/4 Calories on Echo Bike
30 Second Rest

Athlete Notes:
-Class will be split up into multiple groups today so there is enough room for each portion of work.
-On the Death By, start a 1, 2, 3 or 5 and increase each minute. If you fail before the time cap, take one minute off, reduce your reps by 3, and then complete that number of Sprints each minute until time.
-For the WOD today, consider each round a sprint. You’ll want to focus on maintaining high intensity on each interval to accumulate as many Cals as possible. You should aim to complete each round (inclusive of the rest) within 2:15-2:30 max.
-If you struggle to string your Double Unders together, do Single Unders today as the intent is to move very quickly through this work.
-In terms of the Chest To Bar Pull-Up, complete this work in 1-2 sets maximum. If that is not possible, you can scale down to Kipping Pull-Ups or 15 Ring Rows.

Score A = Number of Shuttle Sprints successfully completed in one minute
Score B = Echo Bike Calories


Thursday
Strength
Ring Dips & Bent Over Row

Complete a 5x6 on each movement, alternating back and forth between the two movements. Self-directed loading on the Bent Over Row, aim for something that is relatively challenging.

WOD – 15 min E3MOM
10 Deadlifts
10 Dual Dumbbell Suitcase Lunges
25 Squat Jumps

L3: 225/155 and 70/50lb
L2: 185/125lb and 50/35lb (RX)
L1: 135/95 and 35/25lb

Athlete Notes:
-Lower body focus today. The Deadlifts and Lunges should be done at a steady pace, while the Squat Jumps should be completed as quickly as possible.
-The goal is to have at least 30 seconds of rest each round, which should be more that doable, especially in the earlier rounds.
-Pick a loading that allows you to complete the Deadlifts and Lunges in 1-2 sets maximum. If you need to break the work up into 3 sets in the last round, that is ok.

Score = Slowest Set


Friday
Strength
Famers Carry

Complete 8 sets of Farmers Carry, increasing in weight every other set. (Today, one set will be 4 lengths of the gym.)

WOD – 5 rounds (2:00 minutes on / 1:00 minute), 15 min
5 Handstand Push-Ups
16 Alternating Hang Dumbbell Snatches OR 10 Hang Power Snatch
Max Lateral Burpees Over Dumbbell/Barbell in remaining time

L3: 70/50lb or 115/75lb and 8 HSPUs
L2: 50/35lb or 95/65lb (RX)
L1: 35/25lb or 75/55lb

Athlete Notes:
-The goal for today is to have at least 45 seconds for the Burpees.
-The intensity should be high but you also don't want to spend all your energy in the first two rounds.
-A good way to approach this workout is by increasing your intensity through the rounds. Trying to accumulate more reps on each progressive set, really pushing the pace in the last round. This will be a challenge, considering the minute of rest won’t allow for full recovery but that is the focus.
-Select an appropriate weight on the Snatch that allows you to go unbroken for the first few rounds. You also have the option to choose Dumbbell or Barbell Snatch today.
-If you are proficient at 5 HSPUs, challenge yourself by increasing the rep count to 8.

Score = Total Burpee Over Dumbbell/Bar Reps