Full Program February 16 to 22

Monday 2.16

Name game: You’ve been teleported to the Middle Ages — how do you make a living there?

Warm up: 2 minute bike/row then coach-led barbell/skill review

WOD: For time *25 minute cap

30 power cleans 135/95

5 rope climbs

30 bar facing burpees

5 rope climbs

20 shoulder to overhead 135/95

3 rope climbs

20 bar facing burpees

3 rope climbs

10 clean & jerks 135/95

1 rope climb

10 bar facing burpees

1 rope climb

How to scale: Modify the barbell and burpees to maintain a pace of at least 8-10 reps per minute; modify the rope climbs to maintain at least 2 reps per minute.

Barbell: Reduce the load to manage quick singles or faster on the cleans and sets of 5+ on the shoulder-to-overhead. Do hang cleans if needed.

Burpees: Straight arm/step over.

Rope climbs: 3-3-2-2-1-1 reps; partial climbs; or 5 strict hanging knee raises per 1 rope climb. 

Objective: It’s another long workout to start this week, mixing a moderate barbell, some gymnastics, and plenty of burpees. Grip will be a factor, so break the barbell work into reasonable sets and take your time on the bigger sets of rope climbs. The burpees are just a grind. Slow and steady wins the race.

Score: time to complete 

Tuesday 2.17

Name game: What is a tool — other than a computer — that you couldn’t do your job without?

Warm up: coach-led barbell

Strength: 14 minute EMOM

Minutes 1-4: 5 squat snatches

Minute 5: rest 

Minutes 6-9: 3 squat snatches

Minute 10: rest

Minutes 11-14: 1 squat snatch

WOD: 4 rounds for max reps

2 minutes: 25 box jumps 24/20 + max reps alternating dumbbell hang snatch 50/35

1 minute: rest

How to scale: Jump to a lower box or sub step-ups; use a lighter dumbbell. You should have at least :30 seconds for snatches every round and should not have to drop the dumbbell during that time. 

Objective: Much of our recent Olympic lifting work has focused on the power versions of lifts; now we’re working on full squat variations. Break these reps into power snatch + overhead squat if needed, but aim to add load as the sets get smaller if you’re moving well. The workout is a leg and lung burner. Aim to get through the box jumps in under 90 seconds each round, then try not to set the dumbbell down until each interval is up. 

Score: max snatch & total DB snatches

Wednesday 2.18

Name game: What’s something your parents nagged you about constantly?

Warm up: 2 minutes each bike and row, then coach-led track/mobility (in place)

WOD: On a 30 minute clock

At 0:00:

4 rounds for time:

500m row

Rest 1 minute

At 15:00:

4 rounds for time:

30/24 calorie Echo bike

Rest 1 minute

Athlete’s choice whether to row or bike first. 

Objective: It doesn’t get much simpler than this: two sets of cardio intervals, with short rest between each interval and a create-your-own-built-in-rest set-up separating the two halves of the workout. It will be extremely challenging to maintain the same pace across all four intervals on either machine, but try to limit how much you slow down by avoiding the temptation to go out too hot.

Score: 2 times 

Thursday 2.19

Name game: What’s the best topping for ice cream?

Warm up: 2 minutes jump rope practice then rounds of 10 pass throughs, 10 air squats, 5 monster walks

Strength: thruster 5-5-5, then front squat 5-5-5. Build in load every set.

WOD: AMREPs in 5 minutes (compare to 3/18/24)

2 minutes double unders

1 minute rest

2 minutes double unders 

How to scale: If single unders are hard for you (max set <50), do singles. Otherwise, do single-single-double/DU attempts/practice or sub bike calories. 

Objective: Similar to last Tuesday, we’re doing six sets of squats that should get progressively heavier from the thruster, where you’ll be limited by your pressing strength, to the front squat, where you will not. Go hard here — the squats are the focus for today. You can control your effort on the WOD — use it for practice (triples, doubles, crossovers) if a hard cardio effort is not in the cards.

Score: max thruster & front squat and total DU

Friday 2.20

Name game: What was the first thing you thought about when you woke up today?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 kip swings, 5 inchworms w/ push-up

WOD: 20 minute AMRAP

7 toes to bar

7 burpees to 6” target

7 pull-ups

1, 2, 3 etc. wall walk*

*Do 1 wall walk the first round, 2 the second, etc., adding 1 rep each round. 

Accessory (optional): 3-5 sets of 50m heavy KB front rack carry

How to scale: Pick options you can do mostly unbroken for the first three skills.

Toes to bar: Reduce the range of motion (knees to elbows/chest/hips) or sub v-ups or tuck-ups.

Burpees: Straight arms/lower target.

Pull-ups: Jumping pull-ups or ring rows.

Wall walks: Partial reps.

Objective: We’re finishing the week with a load of bodyweight and gymnastics work. The rep counts leading up to the wall walks are low, so the goal should be to get through those skills largely unbroken. Beware of the frequent transitions in this workout — those quick rest breaks add up quickly.

Score: rounds & reps

Saturday 2.21

Name game: If your home was packed full of golf balls, how would you remove them?

Warm up: coach-led funzies

WOD: In teams of 3, AMREPs in 30 minutes

Partner A: 1 round:

12 dumbbell deadlifts 50/35

9 dumbbell hang power cleans

6 dumbbell front squats

25’ dumbbell front rack walking lunge 

Partner B: row for calories

Partner C: rest

Rotate every time A finishes a round of the complex. Teams of 1-2 rotate with ghost partner(s) or go without rest (Rx+).

How to scale: Use lighter dumbbells. You should be able to finish a round of the complex without setting the DBs down.

Objective: It’s our last Saturday partner workout before the CrossFit Open begins so we’re going out with a bang by inviting an extra partner to the party. This one will be grippy, but the goal is to hang on to the dumbbells as much as possible. The complex should not take much longer than 60-90 seconds, which means the partner on the row is not there for long, and their effort should reflect that. The rest station is in sight!

Score: total reps (calories + DB; complex = 32 reps per round) 

Sunday 2.22

Strength: 2 RM deadlift & heavy farmers carry