PART A : WOD

5-6 rounds of:
1000m Row/Ski/ 980m Run/ 60 /45 Cal AB
30m DBL KB/DB/ Plate Over head carry Walk
30 Sec Hollow Hold

TC: 35min

PART B: Mobility

Active: Mobility Stretch and Foam Rolling

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

2 Sets
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
/ Or another machine of choice
Run 300m-200m-100m/ or another machine of choice

Rest 4min between rounds

* may use 3 different machines of choice if able

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set:: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is a full-body cardio challenge that tests your engine, muscular endurance, and pacing strategy. The goal is to push through each machine with sustained effort while managing fatigue to maintain output across both sets.

How it should Feel: GASSY into CARDIO! Uncomfortable but controlled pace. You should finish feeling like you could push slightly harder.

WORKOUT STRATEGY & FLOW
Row/Ski/Echo: Just be consistent for the first two rounds (21-15) and ramp it up on the 9s. Breathe through the motion and keep transitions seamless across.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

NO Barbell: x 5-6 rounds
8 x Goblet Squat
8+8 x Single Arm DB shoulder press
30 sec AB/ Skip

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.

4 Sets
4 – 8 Bench Press
8 x ALT KB Gorilla Rows (each side)

* increase weight for each movement each round
*Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.
**Rest as needed between sets.

PART B : WOD

6 sets:
50 Double Unders/ 100 SU’s
12 Dumbbell Bench Press (2×22.5/15kg)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups OR 9 x Heavy Ring Row)
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 30 seconds
Time Cap each set:: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Sustain consistency across all 6 sets. The goal is to manage fatigue rather than redline early. This workout is designed to test upper body pulling and pressing stamina, with a mix of grip endurance, coordination, and midline stability. The double unders elevate the heart rate, while the dumbbell bench press and rope climbs create a push-pull challenge for the shoulders, arms, and core.

How it should Feel: GASSY and GRIPPY! Grip will be on fire, and pressing will feel heavy. The challenge is maintaining rope climb efficiency while keeping double unders unbroken despite increasing fatigue. The short rest (1:1) means your heart rate will likely stay elevated, forcing you to recover quickly before the next set.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken is the aim! Keep a relaxed grip to avoid premature forearm burnout before the rope climbs.

Dumbbell Bench Press: Weight is moderately heavy but reps should be smooth and controlled, ideally unbroken in early rounds. Later rounds may require a quick break.

Legless Rope Climb / Rope Climb: Stay efficient, and use a controlled descent to save grip. If legless climbs break down, adjust to regular climbs to maintain intensity.

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

2 Rounds
12 Power Snatch (40/25)/ KB Swings (Heavy, OVH)
12 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
10 Overhead Squats (50/35)
10 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
8 Squat Snatch (60/45)
8 Burpee Box Jump Overs (24/20)/ Toes-2-Bar

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

Target Time each set:
sub 3 minutes for sets 1 and 2
sub 4 minutes for set 3

Time Cap each set:
4 minutes for sets 1 and 2
5 minutes for set 3

STIMULUS and GOALS
How to Pace: CHALLENGE! Move efficiently, breathe through transitions, and stay composed when it gets tough. The final portion will test your mental and physical grit! Each segment increases in weight while decreasing in reps, demanding strength, and control under fatigue.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Shoulders, legs, and lungs will be taxed — this is a grind, so focus on smart pacing and smooth transitions.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is light, so aim for touch-and-go reps. Hook grip and relax at the top to keep grip manageable. This should be under 60% of 1RM Power Snatch.

Overhead Squat (from the floor): Unbroken! Squat snatch right into the first rep, breathe through the motion and don’t stop moving. This should be under 60% of 1RM Overhead Squat.

Squat Snatch: Singles with focus on smooth movement rather than speed. Smooth is fast means you will stay moving fast by being smooth! This should be under 70% of 1RM Snatch.

Bar Facing Burpees / Burpee Box Jump Over / Burpee Box Get Overs: Be smooth and steady on these while focusing on keeping your heart rate under control. Slow down the final 2 reps before transitioning back to the bar. Sell out the final round of each set.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

NO Barbell Option:

6 Rounds
DB Snatch 5+5
AB 30Sec

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 25.2

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 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.