PART A: WOD

5 Sets of:

480m Run/ 500m Row
10 Wall Facing Shoulder Taps / Tall Plank Shoulder Taps
8 Strict Knee to Elbow/ 16 x Sit-ups

Intensity: 70-75% slow and Steady
Zone 1-2: The target HR should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle.

PART B:

Foam Roller Mobility and Stretch out

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

PART B: WOD

2 Sets:
2 Rounds
5 Power Clean (60/45kg)/ 10x KB Swings
3 Wall Walk/ Inchworm walk outs
-after the 2nd round-
16/12 Calorie Echo Bike / 220m Run/ Row 250m
-rest 2 minutes between sets-

-then-

2 Sets:
2 Rounds
5 Thruster (50/35kg)
10 Toes to Rings/ to Bar/ V-ups
-after the 2nd round-
16/12 Calorie Echo Bike / 220m Run/ Row 250m
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is more of a grinding workout than a sprint. Don’t go out hot. Aim to have your second set of each pairing match or slightly beat your first. The rest is crucial, so get the heart rate back down/under control. This workout is mainly to prime us for 25.2 (whatever it may be) coming Friday!

How it should Feel: GASSY into CARDIO! Heart rate will creep up on you. By set 2 of each pairing, you’ll feel your heart rate rise, but you should recover slightly during rest.

WORKOUT STRATEGY & FLOW
Power Clean: Weight is moderately-light. Fast singles or quick touch-and-go. Don’t blow up early. Singles are usually safer to keep the heart rate down unless you love cycling these.

Wall Walk: Be deliberate and smooth. Don’t rush. Stay calm, rushing will spike your heart rate.

Thruster: unbroken! Be smooth and breathe through the motion.

Toes to Rings: If gymnastics capacity is solid, go unbroken.

Echo Bike: The goal is to push hard here, but not fully crash. You still have the second time through. Try and keep these under 45 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Take 10 minutes to establish a heavy single Strict Press.

2 Sets (new set every 1 minute 30 seconds)
3 Strict Press @80-85% of established heavy single

No Barbell Option:
Single Arm DB Press x 4-5 reps each side

PART B: WOD

5 sets
10 x 7m Shuttle Sprint
10 Burpee Plate Jumps
250m Row/ 220m Run/16Cal AB
– rest 3 min –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Hard Effort – This is a sprint-style interval workout, but it’s moderate volume with equal rest, so you need to stay just below your redline. Stay consistent across all sets and aim to maintain your pace from set 1 through set 5. You don’t want your first round 30 seconds faster than your last.

How it should Feel: GASSY! A high heart rate may push you into the anaerobic zone, especially by sets 3-5. You will be breathing heavily by the end of each set, but you should recover enough during the 1:1 rest if you pace smartly.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move fast but stay efficient on the turns. Try and complete these in around 60 seconds.

Burpee Plate Jumps: Smooth and steady. Avoid sprinting the burpees early on; you’ll spike your heart rate. Pace the burpees to breathe through each rep.

Row: Get right on and get moving. Pacing should be moderate-fast (80%+). Don’t go all out or you will regret it (unless it’s the last set). The goal is sub-65 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

5 Sets:
40 Double Unders
4 Ring Muscle Ups/ Bar MU/ Chest -2- Bar
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is where you want to stay smooth and composed rather than redlining. Start with confidence in your pacing with what you can hold and steadily build in pace across sets. Be aggressive on transitions and shake out the arms during the break.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Skill-focused with moderate conditioning. Muscle fatigue in the shoulders and grip will accumulate, especially from the muscle-ups and double unders.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! That’s what we want, plan and simple. Stay relaxed in the upper body as much as possible.

Ring Muscle Up: Unbroken is the intent here too! Take a deep breath before jumping up to the rings. Chalk up prior to starting a set.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE

*Pause in the bottom of snatch for 3 seconds.

No Barbell Option:
Single Arm Alt DB Snatches 5+5
20 Sec AB/ Row
x 5-6 rounds

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

CrossFit Open 25.1

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

25 minute AMRAP
480m Run/ 500m Row/ 500m Ski/ 38/30cal AB
3 x Wall Walk/ HS Walk 10m
10x Lateral bound (each side)
– Rest 2 min –

Details:
• Jump side to side (over 1m Mat object)
• Push off from one leg, land on opposite leg
• Keep knee stable and control landing position
• No stopping. Quick rebounding jumps.
• Focus on explosive lateral push-off and balance

Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. ”

PART B: Foam Roller and Mobility

Roll:
Sub Scaps
Lats
Hips
Lower Back

Stretch:
Front Rack on Rings
Long Stretch OVH
Glutes
Lower Back
Straight Leg Neural

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

10 Sets (New set every minute)
1 Behind Neck Jerk + 1 Split Jerk
*Build up to 8-9/10 RPE over the course of 10 sets.

PART B: WOD

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (10/7kg) (10’)
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (22.5.15kg)
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each minute: sub 30 seconds
Time Cap each minute: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! The goal should be a solid and consistent effort that gives you a guaranteed rest of at least 30-40 seconds. This workout is designed to test your leg endurance with various lower body exercises.

How it should Feel: GASSY! After its all said and done and the dust finally settles it might be time to put the legs to rest for a little bit.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on breathing and cycling the arms to keep efficiency.

Double Unders: Unbroken! Focus on being smooth and controlled while keeping the shoulders relaxed.

Dumbbell Snatch: Unbroken! Be smooth and steady with a consistent effort.

Bike/Row/Run: Moderate-aggressive pace. Not a sprint here, but something that’s sustainable and repeatable across sets.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 x V-ups
-rest 2 minutes between sets-

*GHD Situps/ V-ups/ Alt Hands to Toes

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 120-180 seconds each set with your pace!

How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!

WORKOUT STRATEGY & FLOW
Toes to Bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.

Burpee Box Jump Over: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)

PART B: Strength & Skill

Take 10 minutes to build to a heavy complex of Snatch Pull + Power Snatch + Squat Snatch @8-9/10 RPE

NO Barbell option:
Single Arm DB alt Snatches 5+5
30 Sec AB/ ROW/ SKI
x 5-6 rounds

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

5 Sets
500m Row
*1 minute rest between sets.

2 Sets
7-5-3-1
Deadlift (120/70kg)/ 10KB Swings + 30 SEC AB/ Skip
Wall Facing Strict Handstand Push Up/ Kipping HSPU / HR Pushups
*Rest 3 minutes between sets.

Lighter weight perform more reps for Deadlifts

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set for the row: sub 1:47/1:54
Time Cap each set for the row: NONE!
Target Time each set part B: sub 2 minutes
Time Cap each set part B: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE for the Row and SPRINT for the intervals. This two-part workout combines rowing intervals for endurance and a deadlift + strict HSPU ladder for raw strength. The goal is to push the pace on the row with a sustainable effort, while keeping strength movements efficient and near non-stop. Ensure you breathe through the reps and recovery during the rest.

How it should Feel: GASSY for the row and MUSCULAR ENDURANCE for the intervals. Your legs, lungs, grip and legs will feel it through the intervals. The descending reps let you push intensity, but glutes and pressing endurance will still be a challenge on the second workout.

WORKOUT STRATEGY & FLOW
Row: Moderate-fast (80%) effort here while trying to stay consistent. The first one should be your slowest to groove into your pace, then, try to hold on. Stand up and walk around during your rest.

Deadlift: Moderate-heavy weight (65-70%) where all sets coil dbe completed unbroken. However, it’s better to break these up into 2-sets if shoulders and form begins to fail.

Wall Facing Strict Handstand Push Ups: Unbroken would be great, but play it smart and break into 2 sets to avoid reaching failure.

PART B: Strength & Skill

Take 10 minutes to build to a heavy complex of Clean Deadlift + Hang Clean + Jerk @8-9/10 RPE

NO Barbell option:
Single Arm DB clean and Jerk 5+5
30 Sec AB/ ROW/ SKI
x 5-6 rounds

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Take 10 minutes to establish a 1RM or heavy single deadlift for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

AMRAP 20 Minutes at moderate pace
100m KB Farmer’s Carry (2×24/16kg)
350m Row/ 300m Run
30m Bodyweight Walking Lunge

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds: 5-6+ rounds

STIMULUS and GOALS
How to Pace: STEADY! Steady-state aerobic work. This engine-building workout focuses on sustained effort rather than max intensity. The goal is a consistent movement with little to no rest between exercises.

How it should Feel: CARDIO! No reason to stop, EVER! Get some good music on and keep going.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer’s Carry: Weight is light and sets need to be kept unbroken. Chalk up prior and move with a purpose.

Row/Bike Erg: Moderate pacing (70-75%). Breathe through the motion and focus on relaxing your grip and shoulders, especially on the bike.

Bodyweight Walking Lunge: Smooth and steady consistent steps. Try step-through step-through on the lunges (no pause) since its light and a manageable distance

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.