Feb 28, 2022
Strength
3 Sets:
- 6-8 Straddle Good Mornings @ 3111
- 6-8 Strict Toes to Bar or L-Raises @ 2111
3 Sets
- 6-8 Kip Swing
- 10-12 Seated Pike Ups
Notes
Today’s workout is focused on strength and flexibility that will help you with toes to bar. You will rotate between straddle good mornings and strict toes to bar for 3 sets, then rotate through kip swings and pike ups for 3 sets.
Straddle good morning. The priority here is a long range of motion. You want to feel a stretch in the bottom. You can sit on a plate or a low box to help you work through a longer range of motion. You may also hold a light dumbbell behind your neck to add weight.
Strict toes to bar. Hang with relaxed shoulders. Avoid pulling down and using your lats to assist with the toes to bar or leg raise. Keep the legs straight and together. If you cannot get your toes all the way to the bar, simply lift them as high as you can. Hold the top for :01, lower for :01, and rest for :01 before the next rep.
Kip swing. Keep your legs tight and together. Keep the swing compact at first to focus on maintaining good body tension.
Seated pike up. Keep the feet off the ground throughout the set. The farther you lean forward, the harder this exercise is.
Conditioning
With a partner, alternate full rounds and complete 2 rounds each:
- 12-15 Calories
- 3 Rope Climbs
- 12-15 Calories
- 2 Rope Climbs
- 12-15 Calories
- 1 Rope Climbs
5:00 time cap per person per round
Notes
Today’s workout is 2 rounds of calories and rope climbs. Partner 1 will complete 12-15 calories, 3 rope climbs, 12-15 calories, 2 rope climbs, 12-15 calories, and 1 rope climb. Then partner 2 will do the same. Then repeat for another time through.
There is a 5-minute time cap per person per round. If somebody is not done at the 5-minute mark, that person will stop where they are at and the other partner will begin.
The calories should never take longer than 1-minute to complete. Adjust the target number accordingly.
If you cannot complete 6 total rope climbs in 2-minutes, consider adjust the rep scheme to 1 rope climb each round. You may also adjust the target height, or substitute rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
Feb 27, 2022
Strength
Deadlift
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 2. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 10 Pull Ups
- 18 Alternating Single Arm Dumbbell Hang Clean and Jerks
- 50ft Single Arm Overhead Walking Lunge
Rest 3:00
Notes
Today’s workout is 3 sets of 3-minutes of work with 3-minutes of rest. Your score is the sum total number of rounds and reps from each set.
The pull ups should be completed in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Choose a light dumbbell that allows you to complete the 18 hang clean and jerks in 1 set, then go right into the overhead walking lunge. Be sure to touch the knee down softly each step. Switch which arm is holding the dumbbell overhead at 25ft.
Feb 25, 2022
Conditioning
In a team of 3, complete 4 rounds for time:
- 300m Run (together)
- 45 Power Cleans (one person working at a time)
- 30 Synchronized Air Squats
30:00 time cap
Notes
Today’s workout is done in a team of 3. You will begin with all 3 athletes running 300m. As soon as anyone gets back, that team member can begin working on the power cleans. With one person working on the barbell at a time, accumulate 45 power cleans. Then, as a team complete 30 synchronized air squats. Your score is the time it takes to complete 4 rounds.
The runs should take no longer than 2:00. Adjust the distance accordingly.
The power cleans should be done with a moderate weight. Aim to rotate every 3-5 reps.
To be synchronized on the air squat, all team members must be in the bottom of the squat and at full extension at the same time. Aim to move at a smooth pace here.
Feb 24, 2022
CrossFit Games Open Workout 22.1
Complete as many rounds as possible in 15:00:
- 3 Wall Walks
- 12 Dumbbell Snatch
- 15 Box Jump Overs
Notes
Click here to read the rules and standards.
Feb 23, 2022
Strength
3 Sets
- 4-6 Neutral Grip Dumbbell Bench Press @ 31X0
- 10-12 Barbell Wrist Curls
- 8-10/side Seated Dumbbell External Rotation
- 8-10 Dumbbell Maltese Press
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 10 reps at the tempo before considering adding weight.
Barbell Wrist Curls Move slow and controlled through this range of motion.
Seated External Rotation Don’t let the elbow move. Focus on just rotating from the shoulder.
Dumbbell Maltese Press Keep the arms straight throughout each rep. Let your shoulders extend as far down as your range of motion allows. Stretch it out. Stay light at first exposure to this movement and build in weight as long you can show good control.
Conditioning
Every minute on the minute for 18:00:
- Minute 1 – :40 Sandbag Hold
- Minute 2 – 8 Burpee Box Jump Overs
- Minute 3 – 10-15 Calories
Notes
Today’s workout is 18-minutes of sandbag holds, burpee box jump overs, and calories. You will begin a new station at the top of every minute and complete 6 rounds.
Choose a sandbag weight that allows you to hold with good posture for the entire :40.
If you cannot complete the burpees in under :40, adjust the number of reps and/or box height.
Aim to complete the calories in :45 or less at a sustainable pace. Adjust the number as needed.
