Full Program February 9 to 15

Monday 2.9

Name game: Do you want to be cheered on or left alone mid-workout?

Warm up: for 4-5 minutes, rounds of 8 sit-ups to straddle, 8 scap pull-ups, 8 step-ups, 8 calf raises

Prep: jump rope review

WOD: 10 rounds for time *25 minute cap

6 strict pull-ups

36 double unders

6 strict toes to bar

12 box jumps 24/20

How to scale: Keep rounds under 2:30 to beat the cap.

Pull-ups: Sub strict banded pull-ups or challenging ring rows.

Double unders: Spend no more than 30-40 seconds per set on DU practice/attempts or sub 72 singles.

Toes to bar: Do your maximum possible range of motion while staying strict. 

Box jumps: Use a lower box; sub step-ups in case of injury.

Objective: We’re starting the week with a longer workout that forces you to balance muscle fatigue and a high heart rate. Break the strict gymnastics into small sets from the start and pace yourself through the jump rope and box jumps without taking big breaks. 

Score: time to complete

Tuesday 2.10

Name game: What’s your favorite hot drink for a cold day?

Warm up: 10 shuttle runs then rounds of 5/5 active lizard, 10 pass throughs with lunge, 10 squats 

Strength: overhead squat 5-5-5, then back squat 5-5-5. Build in load every set but make every working set challenging. (If OHS are not for you, do 6×5 back squat, building across.) 

WOD: For time *6 minute cap

10 shuttle runs 25’/25’

50 jumping alternating lunges

10 shuttle runs

How to scale: Do 50 alternating lunges. 

Objective: The focus today is on our 6 heavy sets of squats, starting overhead then moving to back squats as the load goes up. The goal is 6 challenging sets, but go lighter on the OHS if you prefer to spend the time drilling that skill. The workout is a quick burner. Push through the leg fatigue to get it done. 

Score: max OHS, max back squat, time to complete

Wednesday 2.11

Name game: If you could have one arcade game installed in your house, which would you have?

Warm up: 6 minute EMOM

Odds: row

Evens: AMRAP 3 inchworms, 3 burpees, 3 divebomber push-ups

WOD: 30 minute EMOM
Minute 1: 15/12 calorie row

Minute 2: max reps handstand push-ups

Minute 3: 15/12 calorie row

Minute 4: max reps devils press 50/35

Minute 5: rest

How to scale: Use lighter dumbbells and/or do straight-arm burpees; use 1-2 abmats or sub pike push-ups or z-press. You should be able to do 4+ devils press and 6-8 reps of your chosen HSPU scale in a row. Reduce the row calories to a number you can consistently hit in :45-:55.

Objective: This week’s interval workout features a mix of pulling and pushing, alternating rowing with two taxing, shoulder-intensive skills. Modify the row so that you’re able to finish with a few seconds to spare for transition time without exhausting yourself, then break the handstand push-ups and devils presses up such that you’re able to keep accumulating reps for the full minute of work. 

Score: total reps (HSPU + devils press)

Thursday 2.12

Name game: In a box of chocolates, what filling/flavor are you looking for?

Warm up: coach-led barbell

Strength: 10 minute EMOM

3 position power clean (high hang, hang, floor)

WOD: 10 minute AMRAP

21 DB hang power cleans 50/35

21 deficit push-ups (hands on DBs)

How to scale: Use lighter dumbbells; use a box for the push-ups. You should be able to do each movement in no more than 3-4 sets.

Objective: Today’s cleans come with the same objective as last Monday’s snatches, building in load as long as you’re moving well with a focus on full extension in all three reps. The workout is a short, grippy AMRAP — but don’t make it too quick: avoid turning your DB cleans into swinging bicep curls and make sure your chest is hitting the ground on every push-up. 

Score: max clean complex and rounds & reps

Friday 2.13

Name game: What’s something you’re superstitious about? 

Warm up: 2 minute bike/row then rounds of 10 kip swings, 10 pass throughs, 10 air squats

WOD: Open 24.3 (compare to 3/15 & 3/16/24)

For time *15 minute cap

5 rounds of:

10 thrusters 95/65 (Masters 55+ 65/45)

10 C2B pull-ups (Masters 55+ pull-ups)

Rest 1 minute, then

5 rounds of:

7 thrusters 135/95 (Masters 55+ 95/65)

7 bar muscle-ups (Masters 55+ C2B)

Note: The 15 minute cap is for all 10 rounds of work! 

Official scale: thrusters 65/45, jumping C2B; thrusters 95/65, pull-ups. Masters 55+ 45/35, jumping C2B; 65/55, pull-ups

Accessory: Use any extra time to get in some Zone 2 cardio on the bike or row.

Objective: This workout marks the official kickoff of our annual Intramural Open. It’s also quintessential CrossFit — a riff on the original benchmark, Fran, with a simple combination of movements that creates a devastating full body workout. Unlike many time-capped workouts, the goal today should not be to scale so much that you’re able to finish; the majority of everyday athletes did not finish during the 2024 Open. The goal instead should be to make it as far as you can — ideally into the second half of the workout — while still challenging yourself as much as you safely can on each movement. The Open is a time to test your limits, so don’t be afraid to try something a little out of your comfort zone today.

Score: time to complete or reps at cap (total 170)

Saturday 2.14

Name game: What’s your ideal Valentine’s Day date?

Warm up: coach-led funzies

WOD: With a partner, 30 minute EMOM

Minute 1: max calorie Echo bike

Minute 2: max hang power snatch 95/65

Minute 3: max lateral burpee over bar

*alternate minutes with your partner

How to scale: Use a snatch weight you can cycle for relatively large sets (7+ reps); do straight-arm burpees and/or step over the bar.

Objective: Our Valentine’s Day partner WOD, ironically, requires little to no teamwork, as the division of labor is fully set for you. Try for an equal effort on all three skills, keeping in mind that you’re getting 1:1 rest between your turns, so you should be going hard on each minute you’re working. All told, each partner will do 5 rounds of each skill.

Score: total reps

Sunday 2.15

Strength: back squat 2 RM