Full Program February 23 to March 1

Monday 2.23

Name game: What do you do when you find a spider/bug in your house (eg squish it, take it outside, make it someone else’s problem)?

Warm up: 4 rounds, :20 per station, band pull aparts, divebomber push-ups, kip swings

Strength: bench press 5×5

WOD: For time *14 minute cap

36 toes to bar

36 handstand push-ups

Rest 2 minutes, then:

15-12-9

toes to bar

handstand push-ups

How to scale: Modify to complete the first half of the WOD in under 6 minutes. Reduce the range of motion on the toes to bar. Use 1-2 abmats or sub z-presses or pike push-ups. 

Objective: Aim for heavier loads on the bench press today than you use for the 4×6 on Jan. 19. It’s your choice if you build or use the same load for all 5 sets. The WOD is a couplet done unpartitioned, then partitioned. Aimed to finish the 15-12-9 portion of the WOD as fast or faster than the first half. 

Score: max bench & time to complete

Tuesday 2.24

Name game: Would you rather be covered head to toe in stripes or polka dots, and what color would they be?

Warm up: coach-led barbell

Strength: 14 minute EMOM

Minutes 1-4: 5 squat cleans

Minute 5: rest 

Minutes 6-9: 3 squat cleans

Minute 10: rest

Minutes 11-14: 1 squat clean

WOD: 10 minute AMRAP

2 x 50’ bear crawl

8 x 50’ shuttle run

Objective: Just like our squat snatches last week, we’re using descending reps to build to a heavy single squat clean. The WOD is an all bodyweight burner. Try to keep moving for the full 10 minutes, aiming for at least 3 full rounds. 

Score: max clean and rounds & reps (50’ = 1 rep)

Wednesday 2.25

Name game: Describe yourself in one word using an adjective that starts with the same letter as your first name. 

Warm up: for 4 minutes, rounds of 10 pass throughs with lunge, 10 good mornings, 10 scap pull-ups

WOD: With a partner, 3 rounds for time *30 minute cap

60 American kettlebell swings 24/16

20 burpees over KB (lateral)

50 kettlebell goblet lunges 24/16

20 burpees over KB (lateral)

40 pull-ups

20 burpees over KB (lateral)

*One partner works at a time; switch as desired.

How to scale: You need to average under 2 minutes per skill to beat the cap, so you should be capable of big sets on all movements. Use a lighter kettlebell; sub straight-arm burpees and/or step over; and sub ring rows. 

Objective: With the Open occupying Saturday mornings, our partner WODs have moved to midweek. This one lets you strategize with your partner to play to your strengths. Transition times are minimal, so make sure you’re switching off before grip or fatigue becomes an issue. 

Score: time to complete (or rounds & reps at cap)

Thursday 2.26

Name game: What’s your most embarrassing autocorrect fail or typo? 

Warm up: coach-led track

coach note: regardless of class size, this WOD should be contained in 1 room using 3 of each machine; up to 9 people can start on machines and any others can start with a rest minute; the other room can be used for warmup

WOD: 5 rounds for max reps

1 minute row for calories

1 minute rest or plank hold

1 minute ski for calories

1 minute rest or plank hold

1 minute Echo bike for calories

1 minute rest or plank hold

Objective: It’s the day before the Open, so this workout is designed to be only as hard as you want to make it. If you’re throwing down on 26.1 tomorrow, cruise through at active recovery pace, skip or limit the plank holds, and use the rest minutes to stretch/foam roll; if you’re not, feel free to push hard on all 3 machines and spend as much of the “rest” minutes planking as you can. 

Score: total calories

Friday 2.27

Name game: What’s your goal for this workout?

Warm up: coach-led

WOD: CrossFit Open 26.1

Saturday 2.28

Name game: What’s your goal for this workout?

Warm up: coach-led

WOD: CrossFit Open 26.1

Sunday 3.1

Strength: 2 RM power clean & heavy farmers carry