Monday, March 3 - Saturday, March 8
Monday, March 3
Warm-up: 8-6-4 bench press (start w/ empty barbell and build toward 65% 1RM) + alt shoulder tap from HS or plank + prone scorpion stretch/side + push-up to pike
Strength:
9:00 EMOM -
3-5 bench press (continued warm up for WOD)
Max distance HS walk or :30 HS walk progression (e.g., pike up from rower)
Rest
WOD:
In 22:00, complete the following (if lifting lighter, double reps each set) -
Every 2:00 x5 (0:00-10:00):
5-4-3-2-1
Bench press @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00):
5-4-3-2-1
Bench press @ 70, 75, 80, 85, 90+% 1RM
Accessory:
3x12 chest supported DB lat kickbacks, slow and controlled (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=LvEUW1aoL6u8lcTI
Tuesday, March 4
Warm-up: 15:00 AMRAP - 10 alt goblet curtsy lunge (light) + 5 deadlift (start light and build) + 10 alt Cossack squat + 5/side thread the needle w/ thoracic extension
Strength:
Every 2:00 x4 (16:00) -
20-16-14-12 alt goblet curtsy lunge (50/35 or 40/25 or 30/15)
4 deadlift, building slightly heavier than WOD weight
WOD:
For time -
800 meter run
30 deadlift (225/155 or 155/105 or 105/75)
800 meter run
Accessory:
3x 21 barbell bicep curl series @ 45/35 (:60 rest between sets)
https://youtube.com/shorts/KPc_M2Iw2m0?si=zr5p93I9CANszije
Wednesday, March 5
Warm-up: 2 rounds - 10 weighted bootstrapper from bench + 12 alt single leg v-up + 10 banded forward raise + 12 pvc pass through + 10 alt quad stretch (:02 hold @ top)
WOD:
3 rounds @ steady pace (zone 2) -
30 front squat (empty barbell)
30 strict press (empty barbell)
400 meter row or ski
30 cal bike
30 sit-up (weighted and/or GHD if possible)
Accessory:
3x 7-10/side supine single leg hamstring curl on exercise ball (:60 rest b/t rounds)
https://youtube.com/shorts/wFXBLEtIwJA?si=KWAxSrN7liqsiHL-
Thursday, March 6
Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + :30 easy jump rope + 6/side 1-arm ring row + :30 banded lat pulldown + 12 banded pull-apart + :30 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
For total calories -
18:00 row, bike, or ski
Every 3:00 x6 (@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00) -
50 double under or 100 singles
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 supine weighted pec stretch https://youtu.be/qhR8xTNLZQk?si=rWzyCtJDYYLnxglx
Friday, March 7
Warm-up: 1:00 easy ski, arms only (1x) directly into 8-6-4 thruster (start w/ empty barbell) + kip swing + alt reverse Samson + alt toe touch from plank + alt thoracic reach from low squat + :30 easy jump rope
WOD:
CrossFit Open workout 25.2 (22.3 repeat) -
For time (12:00 time cap)-
21 pull-up or jumping pull-up
42 double under or singles
21 thruster @ 95/65 or 65/45
18 chest-to-bar pull-up or chin-over-bar pull-up
36 double under or singles
18 thruster @ 115/75 or 85/55
15 bar muscle-up or chest-to-bar pull-up
30 double under or singles
15 thruster @ 135/85 or 105/65)
Accessory:
3 rounds (:60 rest between rounds) -
:30-:45 barbell ab rollout
10-15 barbell hip thrust @ ending thruster weight (:01 pause @ top)
Saturday, March 8
Warm-up: 15:00 AMRAP - 4 broad jump + 8 alt pistol squat to bench + 12 hamstring scoops + 8/side seated ankle rotations + 4 inch worm w/ push-up
WOD:
For quality reps @ steady pace (zone 2) -
8-16-24
Pistol squat, alternating
Bike calories
-2:00 rest-
8-16-24
Handstand push-up or any push-up variation
Ski calories
-2:00 rest-
8-16-24
Box jump over or step-over (30/24 in or lower)
Row calories
Accessory:
Accumualte 50-100 v-up pass through
Monday, February 24 - Saturday, March 1
This week we complete Training block 1 of 2025 mesocycle
Week 1-6 (January / February) - High focus on Powerlifting and midline stability (bench press, back squat, deadlift) + general gymnastic skills + zone 2 training
Week 7 - De-load week
Week 8 - Testing (deadlift 2/22, Cindy 2/24, back squat 2/26, bench press TBD)
*Crossfit Open begins (2/27-3/17) - Classes will do Open workouts on Fridays
A preview of what is next -
Training block 2 of 2025 mesocycle
Week 9-15 (March / April) - High focus on Olympic lifts and overhead stability (strict press, push press, jerk + power clean + front squat + snatch + overhead squat) + continued gymnastics progression + high intensity intervals
Week 16 - de-load week
Week 17 - Testing (clean and jerk + Isabel)
Monday, February 24
Warm-up: 5-4-3 kip swing + push-up to pike + 1-arm DB/KB bent-over row/side (light) + Cossack squat/side + scorpion stretch/side + :30 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=nknorEblxevXYk1G
Strength:
Every :90 x4 (12:00) -
8-10/side 1-arm KB/DB bent over row (50/35 or 40/25 or 30/15)
16-20 alt DB top down bicep curl (2 @ moderate weight)
WOD:
“Cindy”
20:00 AMRAP -
5 pull-up
10 push-up
15 air squat
*Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory:
1:00/side banded lat stretch
1:00 supine weighted chest opening stretch
https://youtu.be/qhR8xTNLZQk?si=hjt1sU5aa8BTyjps
Tuesday, February 25
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt groiner + :30 easy row, bike, or ski + 10/side thread the needle w/ thoracic rotation + 5/side reverse Samson
Partner WOD:
For time (you go, I go) -
9-15-21-27-33-27-21-15-9
Row, bike, or ski calories
*Each partner to complete 177 calories (e.g., P1 completes 9 cals while P2 rests, then P1 rests while P2 completes 9 calories); scaling option 9-15-21-27-21-15-9
Accessory:
3 rounds (:60 rest between rounds) -
20-16-14
Copenhagen plank rotations/side
https://youtube.com/shorts/bBaOBTjnuY8?si=mbWrfhmYbyOF---5
Wednesday, February 26
Warm-up: 15:00 AMRAP - 3-5 back squat (start w/ empty barbell and build to 65% 1RM) + :20/side couch stretch + 10 pvc pass through + :30 alt banded side steps
Strength:
In 22:00, complete the following -
Every 2:00 x5 (0:00-10:00) -
5-4-3-2-1
Back squat @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00) -
5-4-3-2-1
Back squat @ 70, 75, 80, 85, 90+% 1RM
*If lifting on the lighter side, change reps scheme for both sections to 8-6-6-4-4
Accessory:
Superset x3 (:60 rest between supersets) -
:30-:45 GHD Sorenson hold
3x10/side weighted single leg glute bridge, foot elevated @ moderate weight
Thursday, February 27
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raise + 8 supine toes-to-rig (slow) + 6/side banded single leg RDL+ :30 easy jump rope + :30 cat cow
Strength:
Every :90 x4 (12:00) -
6-8/side single leg RDL @ moderate weight
7-10 strict knees to elbow on bar or rings https://youtu.be/SxLuhaSaPM4?si=VmzJFkFgIDZxs-Yw
WOD:
15:00 AMRAP -
10-20-30….
Double under or singles
5-10-15…
Sit-ups
*Continue adding 10 jump rope + 5 sit-ups until time is up
Accessory:
3x8-10/side bird dog row @ moderate weight
Friday, February 28
Warm-up: 2 rounds - 10/side side lying banded open book stretch + 8 alt DB clean to overhead (light) + 6 walking lunge (no weight) + 8 alt hamstring scoop + 10 banded snow angel + :30/side banded thread the needle
https://youtu.be/UOsiPJrG2cA?si=hrEA4juTOKcjGz5X
WOD:
CrossFit Open 25.1
15:00 AMRAP -
3 lateral burpees over DB
3 DB hang clean to overhead
30-ft walking lunge (no weight)
6 lateral burpees over DB
6 DB hang clean to overhead
30-ft walking lunge (no weight)
*Continue this sequence, adding 3 reps to burpees and clean to overhead / round (lunges stay the same)
——————
Suggested DB weight -
Teenagers (ages 14-15) - 35/20 / Teenages scaled (ages 14-15) - 20/10
Rx (ages 16-54) - 50/35 / Scaled (ages 16-54) - 35/20
Masters (55+) - 35/20 / Masters scaled (55+) - 20/10
Accessory:
1:00 straddle stretch (alternate between right, left, center, :03 pause per position)
1:00 upward to downward dog flow
1:00/side figure-4 stretch w/ rotation
1:00 med ball thoracic opener w/ light plate (slow tempo)
https://youtu.be/RGKSvvjzMzI?si=hOPp-sXivc1-Vc52
Saturday, March 1
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 10 pvc pass through + 8 supine toes-to-rig + 4 kip swing + :30 supine banded pvc lat pulldown from hollow + 8 alt plank up + 10 alt groiner
Partner WOD:
20 rounds for time (you go, I go - 10 rounds each)
9 cal row, bike, or ski
6 toes-to-bar, knees-to-elbow, or v-ups
3 bar muscle-up, chest-to-bar pull-up or chin over bar pull-up, or challenging ring row
Accessory:
2-3 rounds-
12-15 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4?si=hv_Ryfp1QzQx3jzj
12-15 prone T raises (thumbs up + hold :01 at top) https://youtu.be/3GJoiYUYwr0?si=hSM1xzrpKvfxzPIU
Monday, February 17 - Saturday, February 22
Monday, February 17
Warm-up: 2 rounds - 8 bent-over row (start w/ empty barbell) + 4 kip swing + :30 easy jump rope + 4 inch worm w/ push-up + 8/side side lying banded open book stretch
Strength:
Every 2:00 x6 (12:00) -
10-8-8-8-6-6
Barbell bent-over row (start light and slowly build if possible)
WOD:
10 rounds for time -
3 bar muscle-up or 6 pull-up
30 double under or 60 singles
Accessory:
3x10-15/side deficit clam shell from bench
https://youtube.com/shorts/vuNbx88psOc?si=YpxTSgrXHZuxSOOm
Tuesday, February 18
Warm-up: 8-6-4 alt hamstring scoop + alt Cossack squat + scorpion stretch/side + alt reverse Samson + wall ball thruster + thread the needle w/ thoracic rotation/side
WOD:
In 30:00, complete 3 rounds (2:00 rest between rounds) -
10-8-6-4
Wall ball (20/14 or 14/10 or 10/6)
Bike calories
Sit-ups
*1 round = 28 reps of each movement
Accessory:
Accumulate 1:00/side banded lat stretch from straddle
Accumulate 1:00 med ball thoracic extension w/ light plate
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
https://youtu.be/RGKSvvjzMzI?si=uDElahYNdsoZGccD
Wednesday, February 19
Warm-up: 2 rounds - 14 banded pull-apart + 12 pvc pass through + 10 supine toes-to-rig + 8 push-up to pike + :30/side figure-4 stretch w/ rotation + :30 cat cow
WOD:
In 40:00, complete the following @ steady pace (zone 2) -
4,000 meter row or ski
Every 1,000 meters, starting @ 0:00 -
25 barbell bicep curl (45/35)
20 push-up
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Tabata Copenhagen plank w/ rotation (4 rounds/side)
https://youtu.be/p8hMXmel7lE?si=8tI05dugbLMqPEHd
Thursday, February 20
Warm-up: 6-4-2 alt DB snatch (light) + 1-arm DB overhead walking lunge/side (light) + thoracic rotation from runners lunge/side + bootstrapper + :30 chest opener stretch
Strength:
Every 2:00 x3 (18:00) -
8/side 1-arm overhead walking lunge
12 DB lat pull-over
16 DB plank pull-through (feet elevated for extra challenge)
*Suggested DB weight for all movements = 50/35 or 40/25 or 30/15
WOD:
12:00 EMOM -
12 alt DB snatch (50/35 or 40/25 or 30/15)
9 burpee box jump over or step-over (24/20 in or lower)
*Scale reps as needed to maintain pace (e.g., 6 BBJO instead of 9)
Accessory:
3x10-15 chest supported DB lat kick back (2 @ light/moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=902J_iZNQufjJLhZ
Friday, February 21
Warm-up: 15:00 AMRAP - 10 banded good morning + :30 squat hold + 8 DB bench press (2 @ light weight) + :30/side pigeon stretch + 10 upward to downward dog flow
WOD:
3 rounds @ steady pace (zone 2) -
30 KB swing (53/35 or 35/25 or 25/15)
30 goblet squat (same weight as above)
400 meter row or ski
30 DB bench press (2 @ 50/35 or 40/25 or 30/15)
30 cal bike
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side couch stretch
Saturday, February 22
Warm-up: 8-6-4-2 deadlift (start light and build to 50% 1RM) + alt thoracic reach from low squat + alt shoulder tap from handstand, pike, or plank + :30 Superman hold
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (start @ 50% 1RM and build by 5% each round if possible)
Box supported leg raise
https://youtu.be/Y_FRQ4n_mCc?si=yki-gL8fbjH5Kz24
*After each round, alternate between -
:30-:45 Russian twist (20/14 or 14/10 or 10/6)
Max distance handstand walk or :30 handstand walk progression
Accessory:
1:00/side figure-4 stretch w/ rotation
Monday, February 10 - Saturday, February 15
Monday, February 10
Warm-up: 15:00 AMRAP - 3 power snatch (start w/ empty barbell + build to WOD weight) + 5/side 1-arm ring row + 7 broad jump + 9 push-up to pike + 11 pvc pass through
WOD:
4 rounds for time (2:00 rest between rounds) -
9-6-3
Power snatch (115/85 or 85/55 or 45/35)
Burpee box jump over or step over (24/20 in or lower)
*Complete all 36 reps within 1 round, then rest; scaling option = 3 rounds instead of 4
Accessory
Tabata 1-arm banded row from plank (4 rounds/arm)
https://youtu.be/ir-wSYd_KLg?si=MRieKC0eYslpDJKG
Tuesday, February 11
Warm-up: 2 rounds - 10 alt reverse Samson + :30 easy row, bike, or ski + 6 alt pistol squat to bench + :30 easy jump rope + 10 alt Cossack squat + :30 alt Superman https://youtube.com/shorts/qZKuI7xF_mg?si=PqMGEbc8oQs_q9zL
WOD:
30:00 AMRAP -
50 cal row or ski
40 sit-up
30 double under or 60 singles
20 cal bike
10 alt pistol squat
Accessory:
Accumulate 1:00/side - figure 4 stretch w/ rotation
Accumulate 1:00 med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=2z-xod_h7iVSpU_O
Wednesday, February 12
Warm-up: 5-4-3-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + kip swing + thoracic rotation/side from runners lunge + :10 chin over bar hold + :30 supine toes-to-rig
WOD:
In 29:00, complete 2 rounds (A/B/A/B) w/ 3:00 rest b/t AMRAPs for total cals -
5:00 AMRAP (A) -
8-6-4-2
Back squat (135/95 or 95/65 or 65/45)
Toes-to-bar or knees-to-elbow
Max bike cals in remaining time
-3:00 rest-
5:00 AMRAP (B) -
2-4-6-8
Front squat (135/95 or 95/65 or 65/45)
Pull-up or ring row
Max row or ski cals in remaining time
Accessory:
3x8-10/side 1-arm Sorenson row @ light/moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=ym1jqy8vLoPaa4Um
Thursday, February 13
Warm-up: 15:00 AMRAP - 14 banded pull-apart + 12 alt hamstring scoops + 10 alt reverse lunge (no weight) + 12 banded row + 14 alt toe touch from plank
Strength:
9:00 EMOM -
:45-:60 plank
:45-:60 mountain climber
Rest
WOD:
In 20:00, complete the following @ steady pace -
50 alt goblet lunge
40 push-up
30 KB swing
20 alt gorilla row
10 wall walk
20 alt gorilla row
30 KB swing
40 push-up
50 alt goblet lunge
*Suggested weight = 50/35 or 40/25 or 30/15
https://youtu.be/DhxkHHRez7w?si=mvzGOsOIEK0yhUsT
Accessory:
3x 21 barbell bicep curl series (45/35)
Friday, February 14
Warm-up: 5-4-3-2 deadlift + hang power clean + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + :30 upward to downward dog flow
Valentine Partner WOD:
For time (you go, I go) -
80 cal bike
4 rounds DT
60 cal bike
3 rounds DT
40 cal bike
2 rounds DT
20 cal bike
1 round DT
*1 round DT = 12 deadlift + 9 hang power clean + 6 push jerk (155/105 or 105/75 or 75/45); partners to split reps evenly
Accessory:
Accumulate 1:00/side couch stretch + 1:00/side supine banded hamstring stretch
Saturday, February 15
Warm-up: 2 rounds - 10/side thread the needle w/ thoracic rotation + :30 HS hold + 10 alt Superman + :30 alt single leg v-up + 10 alt DB bench press (2 @ light weight)
Strength:
Every :90 x4 (12:00) -
:30-:45 max distance handstand walk or handstand walk progression (e.g., alt shoulder tap from handstand, pike, or plank)
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=Bs4FKyDcI94gP8lk
WOD:
For quality reps @ steady pace -
20-16-12-16-20
Alternating DB bench press (2 @ 50/35 or 40/25 or 30/15)
Alternating DB top down hammer curl (2 @ moderate weight)
Hanging leg raise or knee raise
Accessory:
3x20/side KB side bend @ challenging weight
Monday, February 3 - Saturday, February 8
Monday, February 3
Warm-up: 15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 pvc pass through + 5 inch worm w/ push-up + 10 DB RDL (2 @ light weight and build)
Strength:
Every 2:00 x4 (16:00) -
12-15 DB Romanian deadlift (2 @ 70/50 or 50/35 or 40/25)
Max unbroken DB push-up (RPE 8/10)
WOD:
12:00 AMRAP -
3-6-9-12-15 (continue to add 3 reps until time is up)
Bench press (135/95 or 95/65 or 65/45)
*5/side DB 1-arm overhead walking lunge after each set (50/35 or 40/25 or 30/15)
Accessory
2-3 sets - 8-10/side 1-arm bent-over row
Tuesday, February 4
Warm-up: 2 rounds - 10 alt hamstring scoops + 8 alt pistol squat to bench + :20 HS or pike hold or plank + 10 supine toes-to-rig + 8 alt Cossack squat + :20 easy jump rope
Strength:
12:00 EMOM -
:30 alternating pistol squat
:30 HS walk, HS hold (w/ or w/o weight shift), pike hold, or plank
Rest
WOD:
In 13:00, complete the following -
5:00 EMOM (0:00-5:00) -
10 toes-to-bar, knees-to-elbow, or v-ups
Max double under or singles in remaining minute
-3:00 rest-
5:00 AMRAP (8:00-13:00) -
X double under or singles
Max toes-to-bar, knees-to-elbow, or v-ups
*X = total jump rope reps from EMOM (e.g., 30/min = 150, so start AMRAP w/ 150)
Accessory:
1:00/side figure-4 stretch w/ lumbar rotation
1:00/side cross body banded stretch
https://youtu.be/soDtG7lQzKw?si=fPCP-FYyZyJqRPdL
https://youtube.com/shorts/QfMX1s6nD0s?si=Dvi0Te7m0A6OUtMy
Wednesday, February 5
Warm-up: 2 rounds - 10 alt quad stretch + 5 DB squat (2 @ light weight) + 5/side KB/DB bird dog row (light) + 10 alt thoracic extension from low squat
Strength:
Every 2:00 x3 (12:00) -
8-10/side DB/KB bird dog row (50/35 or 40/25 or 30/15)
8-10/side single leg DB hip thrust @ moderate weight https://youtu.be/KW7yo5x7-HI?si=QryFruHht4vWOmnB
WOD:
6 rounds for time -
10/8 cal bike
10 DB front rack squat (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Accumulate 1:00 straddle stretch + 1:00/side seated hamstring stretch
Thursday, February 6
Warm-up: 15:00 AMRAP - :30 easy row or ski + 1/side Turkish getup or 3/side Turkish sit-up (light) + :30 alt shoulder tap from plank + 5 kip swing + 5/side 1-arm ring row
Strength:
Every 2:00 x3 (12:00) -
2/side Turkish getup or 6-8/side Turkish sit-up (moderate weight)
12-16 DB plank pull through, feet elevated if able (moderate weight)
WOD:
In 16:00, complete the following for total pull-up reps -
3:00 AMRAP x4 (1:00 rest between AMRAP’s) -
10 cal row or ski
15 sit-up
Max pull-up in remaining time
Accessory:
2-3x 15-25 1-arm banded tricep push-down
https://youtu.be/bRsWwSIDas4?si=IbqWu9etfuFjHNBO
Friday, February 7
Warm-up: 5-4-3-2 thoracic rotation from runners lunge/side + deadlift + hang power clean + push jerk (start w/ empty barbell) + scorpion stretch/side + cat cow
Partner WOD:
20 rounds for time (you go, I go) -
5 deadlift + 5 hang power clean + 5 push jerk (135/95 or 95/65 or 65/45)
*Each partner to complete 10 rounds
Accessory:
In 10:00, complete 2 Tabata sets (2:00 rest between Tabata sets) -
Tabata lateral v-up (4 rounds/side)
Tabata tuck-up (weighted if possible @ 10-15# plate)
Saturday, February 8
Warm-up: 5-4-3-2 upward to downward dog flow + reverse Samson/side + kip swing + box step-up/leg + back squat (start w/ empty barbell and build to 60% 1RM)
Strength:
In 15:00, complete the following x6 (:90 rest between sets) -
8-6-4-2-2-2
Back squat @ 60, 65, 70, 75, 80, 85% 1RM respectively
*If lifting lighter, stick w/ 4-6 reps per set
WOD:
16:00 AMRAP -
3 bar muscle-up or 6 pull-up
6 alt goblet box step-up (24/20 in; 53/35 or 35/25 or 25/15)
9 cal row, bike, or ski
Accessory:
Accumulate 15-20 med ball thoracic extensions
Accumulate 1:00/side banded lat stretch