Friday 2/25/22

 Friday, February 25, 2022

WOD

Open Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
 F- 35-lb dumbbell, 20-in box
 M-50-lb dumbbell, 24-in box
Review the workout standards at games.CrossFit.com before attempting. #crossfit #crossfitgames

Thursday 3/3/22

 Thursday, March 3, 2022

WOD

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*
MIN 2 -- Row or Bike, Moderate Effort

*L+R = 1 Rep

Mobility

FLOW STRETCHING...
2:00 Olympic Wall Squat
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Wednesday 3/2/22

 Wednesday, March 2, 2022

Strength

1.) 3-3-3
Clean Deadlifts*
*All working sets should be Mod-Heavy...70-75% of 1RM Clean for DL and 1RM Jerk for PP.
Option to build if perfect mechanics are maintained.

2.) 3-3-3 Push Press**
**Bar comes from the floor

WOD

2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run (1200/1000m bike)

Tuesday 3/1/22

 Tuesday, March 1, 2022

WOD

"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

STRENGTH

10-10-10
BENCH Press

Monday 2/28/22

 Monday, February 28, 2022

Strength

3 SETS
3 Snatch Deadlift + 1 Snatch Pull

*All working sets should be Mod-Heavy...about 70-75% of 1RM Snatch.

Option to build if perfect mechanics are maintained.

WOD

AMRAP x 10 MINUTES
10 Power Snatches (95/65)(65/45)
2 Rope Climbs

Saturday 2/26/22

 Saturday, February 26, 2022

TEAM WOD

IN TEAMS OF 2...
1.) AMRAP x 25 MINUTES
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Immediately Into Part 2...
2.) ON A 10:00 RUNNING CLOCK…
Both Partners build to a Heavy 1-Rep Deadlift
*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.

Thursday 2/24/22

 Thursday, February 24, 2022

WOD

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Slam Balls (30/20)|(20/10) + 4 Alt. V-Ups
MIN 2 - :50 Cardio of Choice 1 (Moderate)

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Russian KB Swing (Athlete Choice) + 4 Alt. Lunges
MIN 2 - :50 Cardio of Choice 2 (Moderate)

Mobility

FOR RECOVERY
8:00 of Yoga Flow
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

Tuesday 2/22/22

 Tuesday, February 22, 2022

WOD

AMRAP x 5 MINUTES
10 Deadlifts (225/155)|(155/105)
35 'Unbroken' Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Power Cleans (185/135)|(135/95)
35 'Unbroken' Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Deadlifts (135/95)|(95/65)
5 Power Cleans
35 'Unbroken' Double Unders

Mobility

FOR RECOVERY
5:00 Foam Roll Legs
2:00 Calf Smash (Each Leg)

Monday 2/21/22

 Monday, February 21, 2022

Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Overhead Squat

WOD

3 ROUNDS FOR TIME
20/15 Cal Bike
20 Burpees
20 Overhead Squats (75/55)|(65/45)

Wednesday 2/23/22

 Wednesday, February 23, 2022

Skill

EXTENDED WARM-UP
EMOM x 10 MINUTES*
MIN 1 - Gymnastics GOAT (HS Focus)**
MIN 2 - Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options...
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk

WOD

NCFIT BENCHMARK WORKOUT
"STRAIGHT 100"
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row

Saturday 2/19/22

 Saturday, February 19, 2022

TEAM WOD

IN TEAMS OF 2...
FOR TIME
75 Pull-ups
400m Team Run
42 Thrusters (95/65)|(65/45) 800m Team Run
42 Thrusters
400m Team Run
75 Pull-ups

*P1 Works while P2 Rests. Split work as needed, perform Runs together.

Friday 2/18/22

 Friday, February 18, 2022

Strength

3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

WOD

FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into...
4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**

Immediately Into...
40 KB Goblet Walking Lunges*
*Each step is 1-Rep.
**Target 6 inches above standing reach

Thursday 2/17/22

 Thursday, February 17, 2022

WOD

"SKULL ISLAND"
10 ROUNDS FOR TIME
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups

RMU Option 1: Jumping RMU
RMU Option 2: Burpee Chest to Bar Pull-Up

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Mobility

FOR RECOVERY
5:00 Foam Roll Glutes + Hamstrings

Wednesday 2/16/22

 Wednesday, February 16, 2022

WOD

4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.

Finisher

FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups/ Tuck-Ups
Hollow Rocks

Tuesday 2/15/22

 Tuesday, February 15, 2022

Strength

4x3
Overhead Squat

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%.
Focus on perfect movement.
This is our Deload week.

WOD

6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar

*After EVEN NUMBER rounds (2,4,6) complete a 200m Run.
Workout ends with 200m run.

Finisher

3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans
-Rest 1:00 b/t Sets-

Monday 2/14/22

 Monday, February 14, 2022

Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…

1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean

WOD

"CUPID SHUFFLE"
EMOM x 14 MINUTES*
MIN 1 - 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 - 2 Burpees Over Bar + Max Power Cleans
MIN 3 - 3 Burpees Over Bar + Max Power Cleans
MIN 4 - 4 Burpees Over Bar + Max Power Cleans
...and so on until Round 14
MIN 14 - 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

Saturday 2/12/22

 Saturday, February 12, 2022

TEAM WOD

IN TEAMS OF 2...
AMRAP x 25 MINUTES
12 DB Up-Down Devil's Clean (50/35)|(35/20)
500m Row
12 DB Up-Down Devil's Clean
30 Pull-Ups

*Partner 1 Works while P2 Rests. Split work as needed to complete the movements.

Friday 2/11/22

 Friday, February 11, 2022

Strength

ON A 25:00 RUNNING CLOCK...
1.) Build to a Heavy 5-Rep Bench Press
-Rest Quickly Before Part 2-

2.) Max Bench Press (@ 75% of Part A)*
*Must be unbroken. Once the barbell is not moving, the set is complete.

WOD

FOR TIME
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
*L+R = 1-Rep

Mobility

2:00 Twisted Cross Pec Stretch (R)
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose

Thursday 2/10/22

 Thursday, February 10, 2022

Skill

3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*

*Increasing efforts each round. Start EZ, increase to Hard.

WOD

"OPEN 17.4"
AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups

Wednesday 2/9/22

 Wednesday, February 9, 2022

WOD

EMOM x 20 MINUTES
MIN 1 - 15 Burpee Over Bar
MIN 2 - Max Hang Power Cleans (135/95)|(95/65)
MIN 3 - 1:00 Front Rack Hold*
MIN 4 - Rest
*Accumulate as much time as possible in the Front Rack.

Strength

3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

Tuesday 2/8/22

 Tuesday, February 8, 2022

Strength

Overhead Squat
2x3
1x3


*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

WOD

2 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)

Monday 2/7/22

 Monday, February 7, 2022

Skill

ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions

WOD

NCFIT BENCHMARK WORKOUT
"ANNIE-UP"
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups