Jan 31, 2022
Strength
3 Sets
- 10-12 Neutral Grip Dumbbell Bench Press @ 31X0
- 4-6/side PVC Wrist Rotations
- 8-10/side Sidelying Dumbbell External Rotation
- :20 Assisted Eagle Grip Hang
Notes
Today we are focusing on upper body strength and mobility. You will alternate between four exercises for 3 working sets.
Neutral Grip Dumbbell Bench Press The neutral grip will keep the elbows tracking a little closer to the body. Perform each rep with a :03 lower, :01 pause at the bottom, and no pause between reps. Get all 12 reps at the tempo before considering adding weight.
PVC Wrist Rotations Move slow and controlled through this range of motion. Make sure the movement is coming from the wrist and forearms and not the shoulder.
Sidelying External Rotation Keep the elbow at your side the whole time and make sure you are just rotating from the shoulder.
Assisted Eagle Grip Hang Keep your feet on the ground or on a box for assistance here. Your feet will help you moderate how intense you want to make this stretch. Don’t push it too hard. Be gentle as this is most likely a new position for you.
Conditioning
Complete as many rounds as possible in 15:00:
- 9 Toes to Bar
- 12 Dumbbell Push Press
- 36 Double Unders
Notes
Today’s workout is 15-minutes of toes to bar, dumbbell push press, and double unders. Your score is the number of rounds and reps completed in 15-minutes.
The toes to bar should take 1-2 sets each round. Adjust the number or substitute knee raises or sit ups.
Choose light dumbbells for the push press so that you can maintain unbroken sets of 12 throughout the workout.
The double unders should never take longer than :20. Adjust the number of reps accordingly.
Jan 30, 2022
Strength
3 Sets
- 4-6/side Kickstand Romanian Deadlifts @ 3011
- 4-6/side Half Kneeling Adductor Dips w/ pause at end range
- 8-10/side Single Leg Calf Raise
Notes
Today is a lower body strength and mobility day. You will rotate through three exercises for 3 working sets. Take your time moving through each exercise.
Kickstand Romanian Deadlift Focus on hinging at the hips and feel a stretch in the hamstring of your front leg. The back leg is simply planted for balance. Move through as long a range of motion as your hamstrings allow. Get all 6 reps at the tempo of :03 lower, :01 up, :01 pause between reps. If your tempo is perfect for all 6 reps, add weight.
Half Kneeling Adductor Dips Move gently through this stretch. The knee that is on the ground is getting a big stretch in the adductor. Focus on tracking the other knee over the toes of the foot that is planted. Pause at the end range of that stretch. You can add weight by holding a kettlebell in a goblet hold.
Single Leg Calf Raise. Let the weight help stretch the calves at the bottom. Move slow and controlled through the entire range of motion.
Conditioning
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
Time cap: 15 minutes
Notes
The CrossFit Open begins in February. So throughout January, we will be retesting an Open workout from 2020 to practice the style of workouts we see in the Open. For this workout, the barbell is light and meant to be completed quickly. The 8 reps shouldn’t take longer than :30. If the ground to overhead are done in under :30, you have to maintain a pace of 10 burpees in under a minute to finish under the time cap. The key to this workout is staying consistent and moving smoothly and under control.
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
Jan 28, 2022
Conditioning
Working in teams of 3, complete 5 rounds for time:
- 400-500m Row or 800-1000m Bike on two machines (2pwaat)
- 30 Power Snatches (opwaat)
- 20 Synchronized Burpees
30:00 time cap
Notes
Today’s workout is 5 rounds of row or bike, power snatch, and synchronized burpees. You will begin with two team members working towards the 400-500m row or 800-1000m bike. You may rotate team mates whenever you want. Once both machines read 400-500 or 800-1000, you will move on to the power snatches and accumulate 30 reps with one person working at a time. Then, the team will accumulate 20 synchronized burpees. Continue until 5 rounds are done or you have hit the 30-minute time cap.
The row or bike should not take longer than 2-minutes. Adjust the distance accordingly.
Choose a moderate weight on the power snatches. Complete quick singles or small touch and go sets.
If the burpees take longer than 2-minutes, adjust the target number. To be synchronized, all athletes must be on the ground at the same time and jump at the same time.
Jan 27, 2022
Strength
Clean & Jerk
Notes
Our strength today is clean and jerk. You will have 15-minutes to build to a heavy single. Perform one rep at a time as you build in weight. Make small jumps and ensure you maintain good mechanics as the weight gets heavier.
Conditioning
10 Rounds for time:
- 1 Squat Clean
- 5 Toes to Bar
- 25 Double Unders
15:00 time cap
Notes
Our workout today is a simple triplet of squat cleans, toes to bar, and double unders. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The squat cleans should at a heavy weight. Challenge yourself, but make sure you can maintain good mechanics when you are tired.
The toes to bar should be completed in 1-set throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should not take longer than :20. Adjust the number of reps or substitute single unders.
Jan 26, 2022
Strength
3 Sets
- 4-6/side Shoulder taps or hip taps in a plank, pike or handstand
- 3-5 Supscapularis Pull Ups @ 3111
3 Sets
- 4-6 Handstand Shoulder Rocks (handstand or box)
- 8-10/arm Sidelying External Rotation
Notes
Our strength today is two parts. First, you will alternate between handstand shoulder touches and sternum chin ups. When you have completed 3 sets of those two exercises, you will move on to alternating between handstand shoulder rock and single arm ring rows for 3 sets.
Shoulder touches. In order to perform these back to wall and still maintain a good handstand position, your hands must be close the wall and shoulders open. If you cannot hold a good handstand position back to wall, perform these with your chest facing the wall. You may also perform these in a pike position with your feet on a box or in a plank position. If you feel confident and show good control touching your shoulder, try hip touches this week. The goal is still to move slow and controlled.
Subscapularis Pull Ups. Keep the lower body really tight to allow yourself to push away from the bar as you lower. Self-spotting with your feet on a box is a great way to adjust this.
Handstand Shoulder Rocks. If you struggle to keep a tight lower body and isolate the movement to the shoulders, perform these in a pike position on the box.
Sidelying External Rotation. This is a rotator cuff strengthening exercise. We have a lot of upperbody pulling and pushing this month, so it is important to add in exercises like this to help keep our shoulders healthy.
Conditioning
2 Rounds for time:
- 8 Wall Walks
- 20-30 Calories
- 20 Box Jump Overs
- 40 Hand-release push ups
Rest 4:00 between rounds
20:00 time cap including rest
Notes
Our workout today is 2 rounds of wall walks, calories, box jump overs, and push ups. Your score is the time to complete 2 rounds including the 4-minute rest between the two rounds, or the number of rounds and reps completed under the 20-minute cap.
The wall walks should take no longer than 2:00 to complete. Adjust the number of reps or target height in order to stay within the time domain.
Aim to complete the calories in 1:30 or less. Consider adjusting the target number if that does not sound like a repeatable pace for you.
Choose a box height that allows you to move safely and continuously through the 20 reps.
Hand-release push ups require that you lift your hands off the ground at the bottom of the push up. This is more difficult than a standard push up. If you do not think you can complete 40-reps in under 2:30, consider adjusting the number of reps, performing standard push ups, or elevating your hands on a box.
