Thursday 3/1/18

Strength: None
WOD: 5RFT (40 min cap)
Run 400m
Row 500m
Bottoms up rack carry 50 ft UNBROKEN / side (35/26)
Accessory:
Brettzel 3 x 30 / side
Hip IR / ER flow
Finish with 2 min diaphragmatic breathing

Wednesday 2/28/18

Strength: Inverted row
3 x max reps, rest 2 min
WOD: 21 min alternating EMOM
A) 5-10 C2B pull-ups
B) 8-12 hollow rocks
C) Cal on bike (same number you got in the test, goal of 25 sec or less)
Accessory: Skill work for Open
Choose a skill and put in work. (Pistol, Handstand walk, etc.)

Tuesday 2/27/18

Strength: 5 sets
1 Clean + 4 Front Squats @ aprox 70% of clean 1RM*
*adjust load as needed to be challenging but allow for no missed reps.
WOD: 14 min AMRAP – Teams of 2, “You go, I go” style
10 Power snatches (75/55)
15 WBS (20/14)
20 DU’s (60 singles)
Accessory:
1/2 kneeling ankle DF, 2 min / side

Monday 2/26/18

Strength
Push Jerk.
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD
: 9 min AMRAP
3 Ring MU
6 Burpees
9 Heavy KB swings (70/53)
Accessory: 3 rounds
3 tempo dips (5:3:x:3)
10 reverse ring fly OR dumbbell reverse fly
Notes: Scale for 3 MUs will be 3 pull ups + 3 dips. Swings are American if able.

Friday 2/23/18

CrossFit Open WOD 18.1 – All other work TBA

Thursday 2/22/18

Strength: None
WOD: 3 Rounds, NFT
A) 2 min bike for cal
B) Plank complex – 1 min / side
C) Bird dog 6 x 10 sec / side
D) Run 800m
E) 100 ft OH SA carry / side
Accessory:
2-position ankle dorsiflexion 3 x 30 sec / position / side
Quadraped T-spine rotation 5 x 3 breaths

Wednesday 2/21/18

Strength: Weighted Pull Ups
5 x 5 AHAP
*Practice either DU’s or pistols between sets
WOD: Chipper (21 min cap)
60 Cal row
50 Toes to bar
40 DB Snatches (50/35)
30 DU’s
20 Box Jump Overs
10 Pistols
Accessory: Use any additional time for skill practice

Tuesday 2/20/18

Strength: Incline DB Bench Press
5, 4, 3, 3, 3 AHAP
WOD: 7 min AMRAP
10 Push Presses (95/65)
20 Burpees
Accessory: SuperSet, Rounds or as time allows
A1) Pec Fly x 10
A2) Pec Stretch, 30 sec / side
B1)10 sec headstand iso hold (Rx+ hold just off the ground)
B2) Shouder Bridge, 30 sec hold

Monday 2/19/18

Strength: 15 min to establish 5RM Sumo DL

Suggested warm up: 5@50%, 5@65%, 3@75%, 1st attempt at 80% or greater
WOD: 30, 20, 10 (12 min cap)
DL @50% of max
WBS (20/14)
Accessory: Superset, 3 rounds per side
A) SL Bridge x 12
B) 1/2 Kneeling hip flexor stretch

Friday 2/16/18

Strength: Split Jerk – 12 min EMOM
Warm up to 80% then adjust by feel for starting weight. Goal is no missed reps.
WOD: 15 min running clock
3 Min AMRAP
10 DB Power Cleans (50/35)
10 DB Push Presses (50/35)
10 Box Jumps (24/20)
Rest 3 min
3 min max cal row
Rest 3 min
3 min AMRAP
10 sit ups
10 TTB
10 Mountain climbers / leg (20 total)
Accessory: 3 x 30 sec ea
Cobra Stretch
Pec Stretch