Tag: CrossFit Open

GWM WOW – SATURDAY 12.03.22 –”OPEN 22.3”

WARM UP:

3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges


3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings

SKILLS & SPECIFIC WARM UP

1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats


1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups


1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses

Thrusters and Build Up
10 thrusters (empty bar)
2×5 thrusters (first barbell)
1×5 thrusters (second barbell)
2×3 thrusters (third barbell)

Pull Up Progression

1×12 Pull Ups
1×9 Chest To Bar
1×3-5 Bar Muscle Ups

1 set:
25 double-unders
5 pull-ups
5 thrusters (first barbell)
4 chest-to-bar pull-ups
4 thrusters (second barbell)
3 bar muscle-ups
3 thrusters (third barbell)

CONDITIONING

“OPEN 22.3″

For time:
21 pull-ups
42 double-unders
21 thrusters #43/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters #52/35
15 bar muscle-ups
30 double-unders
15 thrusters #61/38
Time cap: 12 minutes

Scaled:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters #30/20
18 chin-over-bar pull-ups
36 single-unders
18 thrusters #38/25
15 chest-to-bar pull-ups
30 single-unders
15 thrusters #48/30
Time cap: 12 minutes

Beginner

For time:
21 bent-over rows
42 jumping jacks
21 thrusters #20/15
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes

Read More
GW WOW – SATURDAY 26.02.22 –”OPEN 22.1”

WARM UP:

Set 1:

Every 2:00 for 4 sets:
:45 jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)

Set 2:

1 set:
10 hip crossovers
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg

Set 3:

On a 3:00 clock:
:15 jumping jacks
:15 mountain climbers
:15 up-downs
:15 high knees
:20 toy soldiers
:20 lunges
:20 push-ups
:30 air squats
:30 burpees

SKILLS & SPECIFIC WARM UP
Box Jump – DB Snatch – Wall Walk

1 set:
10 box jumps
5 single-arm DB deadlifts/arm
10 slow shoulder taps
1 set:
5 box jumps + step-down
6 alternating DB hang snatches
2 partial wall walks (slow)
2 sets:
1 wall walk
6 alternating DB snatches
8 box jump-overs

CONDITIONING

“OPEN 22.1“

AMRAP 15:
3 wall walks
12 alternating DB snatches #22.5/15
15 box jump-overs #60/50

Read More
GW WOW – SATURDAY – 03.07.21 – “SO EASY…”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP

2 Round: (Easy ) 1′ min rest
5 Narrow Push Up
5 Row Cals

CONDITIONING
“so easy…”

10 min AMRAP:
10 Narrow Push Up
10/7 Row Cals

Read More
W WOW – TUESDAY – 20.04.21 – “ISABEL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING

“ISABEL”*

For time:
30 Snatches #61/43

*compare to 26.11.20

Read More
WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

Read More
GW WOD – MONDAY 29.03.21 –”OPEN 21.3/4”

MOBILITY & WARM UP
5:00 Cardio Machine (build from easy to moderate)
*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute

-then-

10 minutes of steady movement:
250m Row (build speed each round)
5 front squats (empty bar)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
5 thrusters (empty bar)

SKILLS & SPECIFIC WARM UP
Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)
-then-
1 Set (at workout pace):
3 Front Squat (At workout weight)
3 Toes-to-Bar
3 Pull-Up
3 Chest to bar
3 Thruster (At workout weight)

CONDITIONING
“OPEN 21.3/4”

For time:
15 Front Squats #43/30
30 Toes To Bar
15 Thrusters #43/30
-Rest 1 Minute-
15 Front Squats #43/30
30 Chest to Bar Pull Ups
15 Thrusters -Rest 1 Minute-
15 Front Squats #43/30
30 Bar Muscle Ups
15 Thrusters #43/30

Time cap: 15 min

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Read More
GM WOD – THANKS GOD IT’S FRIDAY 12.03.21 – “OPEN 21.1”

MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
“OPEN 21.1”

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Read More
GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over

CONDITIONING
“OPEN 17.1”

For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins

Read More