Part A: Strength & Skill

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

*Score your heavy set of 3 and then the 5 single reps.

Modification:
MB or Power Bag Squats x10+
AB 20 Sec
rest 1min

Part B: WOD

20 Minute AMRAP
10 Squat Cleans (80/55kg) 75% of 1RM
20 Shuttle Runs (50m), 1000m Row/ AB 60/40Cal
10 Squat Cleans
90 GHD Sit Ups/ 120AB Mat Situps
10 Squat Cleans

No Barbell Options: 10 x KB Swings/ Deadlift + 10 x Goblet Squat
*If you finish 1 full round STOP!

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 180 Reps (1 Round)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This workout is a gritty test of strength, endurance, and midline stamina. Pace smartly early to have the ability to push towards the end of the amrap.

How it should Feel: LACTIC ACID PARTY, CARDIO and MUSCULAR ENDURANCE! The squat cleans are demanding under fatigue, the shuttle runs elevate heart rate, and the GHDs tax the core. Expect a high heart rate, burning legs, and a fatigued midline by the end.

WORKOUT STRATEGY & FLOW
Squat Clean: Weight should be moderate-heavy (under 75% of 1RM). Singles are recommended to maintain efficiency and avoid early fatigue. Stay aggressive with the time between reps and maintain a solid midline.

Shuttle Run: Maintain a consistent pace, around 80-85% effort—not a sprint, but not a jog. Focus on breathing control—this is where you can regulate your heart rate. Slow down the final shuttle run.

GHD Sit Up: Keep a steady rhythm—don’t rush the first half and burn out. Use your arms and hips together to explode up on every rep.

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

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

No Barbell Option:
Drill on PVC x 5 reps
10 x HR pushups
10 x Reverse Lunges each side

Complete 5+ rounds

Part B: WOD

5 sets:
Row 1000m/ 980m Run/ 60/40 Cal AB
30 Wall Balls (20/14) (10’/9′)
Rest 3min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! Expect a steady grind that requires pacing discipline and mental toughness to maintain output across all sets. Aim for consistent splits across all 5 sets. Use the rest wisely, focus on slow breathing and relaxing your grip to recover for the next effort. After the rest it’s time for unbroken wall balls.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This workout is designed to test repeatable rowing efforts under fatigue, followed by sustained leg and shoulder endurance with a high-volume wall ball finisher.

WORKOUT STRATEGY & FLOW
Row: First set should be the slowest and used to establish a pace. Effort should be around 85% of max effort—fast but sustainable.

Wall Balls: Unbroken! No notes needed, just get your mind right and shake out the legs during the break.

Part C:
8x L-Sit Rope Pullups (off the floor L-Sit)
(4 x two hand over hand L-sit off the floor pullup)
or
Heavy Inverted Ring Row x 8
x3-4 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

*Do a set every 2 minutes

5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean
*Pause at mid thigh on Clean Deadlift for 3 seconds.
*Rest as needed between sets.

No Barbell Option:
4 x DB Deadlift
4 x DB Front Squat
4 x DB Push Press
Use 2x or 1x DB

Part B: WOD

5 sets
15/12 Calorie Echo Bike/ 10x 25m Shuttle runs/ 250m Row
12 Dumbbell Deadlifts (2×22.5/15kg)
9 Dumbbell Hang Cleans (2×22.5/15kg)
6 Dumbbell Shoulder To Overhead (2×22.5/15kg)
-rest 2min between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all rounds. The first round is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while using the time between for a quick breather. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

How it should Feel: LACTIC ACID PARTY! And GRIPPY! A little bit of everything with the dumbbell complex, and at the beginning of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
AB/ Shuttles: Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time. Slow down the final 2-3 calories for a smooth transition back to the dumbbells.

Dumbbell Deadlift: Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead – Can be Dumbbell Push Press OR Dumbbell Push Jerk: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

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.

5 Sets
3 High Hang Power Snatch @6-7/10 RPE
then 5 Jump and Shrug w/Empty Barbell

No Barbell Option:
5 x DB Alt Snatches each side
20 sec AB (@ 85%)
rest 30sec-1min

Part B: WOD

3 Rounds
3 Bar Muscle Ups/ Burpee Chest 2 Bar/ 7x Heavy ring Rows
8 Burpee Box Jump Over (24/20)/ Box Step Ups
-rest 2 minutes-

2 Rounds
6 Bar Muscle Ups/ Burpee Chest 2 Bar
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-

1 Round
12 Bar Muscle Ups /Burpee Chest 2 Bar
18 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each workout: 4-5 minutes
Time Cap each workout: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should slightly increase and speed up each workout. So try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! We have a lot of up and down movement with nonstop work. Control your heart rate and stay aggressive.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Pacing on all 3 sets with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Burpee Box Jump Over: Height starts off high and then goes down through the last workout. You will obviously be slower to start so try to ramp up the pace on each workout. Aiming to step or hop down on each rep with consistency. Don’t rebound these; it’s not worth the risk of injury.

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
5 Ring Muscle Ups (OR 10 Burpee Pull Up)
10 Wall Facing Strict Handstand Push Ups
15 Shuttle Runs (20m)
15 Pistols/ 2 x DB Reverse Lunges 7+7
*Rest 3min between sets.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out moving with a high-intensity through this multiple-set gymnastic chipper. The first two movements are upper-body dominant, and then it flips into all legs. The first set should be a little light on the pace, and then start to ramp it up until selling out on the final. Be aggressive on transitions with a slight hesitation going to the handstand push-ups, as this will have the highest potential for muscle failure.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Total body on this workout, so be ready to roll out everything.

WORKOUT STRATEGY & FLOW
Ring Muscle Up: The goal is unbroken across all sets, so be explosive on your Kip. To start, do two sets at most. Otherwise, scale back the number.

Wall Facing Strict Handstand Push Ups: unbroken is the goal here as well, but don’t force if only to reach failure. Be smart and breathe through the motion.

Shuttle Run: just stay moving and don’t sprint, but don’t slack off. (80-85% pacing)

Pistol Squat: keep moving and be safe on these. Make sure you meet the standards on every rep.

PART B: Strength & Skill

6-8x Single arm KB/ DB Strict Press
6-8x Single arm KB/DB Bent over Row
*Perform both the press and the row on one side, then change sides

Complete 3-4 heavy sets each side

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

Front Squat

10 Sets (New set every minute)
3 – 5 reps Front Squat 70-80% 1RM Front Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

2000m Row OR 1600m Run/ 120/80 Cal AB
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = (2xKB or DB) Front Rack Carry.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 22 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s smooth and steady with a slight push-pace effort on the bike. After that, it’s time to roll up your sleeves and go to work. This is all grunt work, and you just need to know your limits and when to break to avoid long rest periods.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After the leg pump on the bike it switches to heavy breathing, broken-down shoulders and swelling forearms.

WORKOUT STRATEGY & FLOW
Bike Erg: This is a moderate push-pace effort with a heavy emphasis on relaxing your upper body and grip. Slow down the final 100m to get your heart rate under control.

Sandbag Bear Hug Carry or Double Kettlebell Front Rack Carry: Unbroken should be the goal on all descending distances. Get some chalk and find a comfortable hold that allows you to breathe. Steady steps and rest in transition before and after the carry.

Handstand Walk: if you got it in you then unbroken is what we are looking for. Take an extra second before flipping up. If you can’t do unbroken, then just chip away at it and aim to finish in consistent chunks each set.

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

Squat Snatch

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

PART B: WOD

For Time:
500m Row/ 480m Run/ AB30/20Cal
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
500m Row/ 480m Run/ AB30/20Cal
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a gritty mix of conditioning, gymnastics, and midline endurance. You can push the pace a little early on and then settle into a nice groove once you hit the GHD Sit Ups. From there you are just going to want to chip away at the movements and reps.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a midline- and stamina-heavy workout with big demand on grip and muscular fatigue. Pace smart, stay efficient, and don’t redline too early!

WORKOUT STRATEGY & FLOW
Ski/Row: The Ski/Row should be a steady, moderate effort, not a sprint. This should feel tough but sustainable, keeping your heart rate elevated but not spiking.

Box Jump: Smooth and steady , no rebounding and just focus on being explosive with little rest between reps.

Rope Climb: Big jump every time and focus on using the legs before the arms.

GHD Sit Up: Use this as the area to get your heart rate under control. Non-stop, but smooth and controlled with a slight pause at the top to breathe.

Wall Balls: Only area of the workout where you will likely have multiple breaks. Breathe through the motion and don’t get caught resting more than 15-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

Power Clean

10 Sets (New set every minute)
2-3 reps each min Power Clean 70-80% 1RM Power Clean

PART B: Strength WOD

5 Sets
10 Bench Press (70-45)
10 Strict Pull Ups/ Ring Rows
*Rest 2-3min between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1-2min between sets.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 1 minute 15 seconds
Time Cap each set: 1 minute 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! This is a moderate-intensity workout. The goal is to challenge your upper body pushing and pulling strength while also working on muscular endurance. Try to repeat efforts on sets consistently. Don’t go to failure.

How it should Feel: MUSCULAR ENDURANCE! You should feel a deep muscular fatigue by the end of each set, but there shouldn’t be an overwhelming cardiovascular burn like in high-intensity metabolic conditioning.’

WORKOUT STRATEGY & FLOW
Bench Press: Weight should moderate (under 65% of 1RM) where sets can be and stay unbroken across. Don’t go to failure, make sure you are ready before unracking the weight.

Strict Pull Up: 2-3 sets should be the goal. We’d love not dropping to singles today.

Barbell Bicep Curl: enjoy the pump!

Barbell Skull Crushers: enjoy the pump!

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

Back Squat

10 Sets (New set every minute)
3 – 5 reps Back Squat 70-80% 1RM Back Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

AMRAP 30 Minutes (at easy/moderate pace)
500m Row/ 480m Run/ AB30/20Cal
50m Walking Lunges BW
500m Row/ 480m Run/ AB30/20Cal
50 x Squats / Goblet/ PowerBag/ MB

* Choose an easy to moderate weight
Score: total Rounds and reps

TARGET SCORE
Intended Workout RPE: less than 7 – 70% – easy/moderate intensity
Target Rounds: 2+ Rounds
The Target Score is not very important today since the aim is to recover and not get out of breath.

STIMULUS and GOALS
How to Pace: STEADY! You’re aiming for an easy-to-moderate pace. The key here is to find a rhythm that lets you sustain energy throughout the workout without blowing yourself up too early. Use the first round to establish your pace and then settle into something comfortable. We want recovery and blood flow today more than anything else.

How it should Feel: CARDIO! By the end of the 30 minutes, you should feel like you’ve gotten in a good, solid workout with a bit of fatigue, but nothing that should leave you exhausted for the rest of your day. The key is to maintain energy for the full 30 minutes

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 25.3

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.