Find your fittest self
Workout of the Day
AMRAP in 20 minutes:
30 kettlebell swings
50 air squats
150 drag rope single unders
Settle in for some larger sets on today’s workout. Break up your swings into 2-4 sets to keep them sustainable, and try to move through the squats at a steady and consistent pace. If drag rope single unders are too tough at 150 per round, then pick a normal rope and build your comfort with the movement.
standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off
Workout of the Day
Rx and Sport:
AMRAP in 14 minutes:
60 calories on the rower
50 toes to bar
40 wall balls (20/14 lb, 10/9′ target)
30 power cleans (135/95)
20 muscle ups
Standard:
AMRAP in 14 minutes:
60 calories on the rower
50 hanging knee raises
40 wall balls (14/10 lb, 10/9′ target)
30 power cleans (95/65)
20 pull ups (kipping or strict)
Post rounds and reps to SugarWOD (for example, 0+183)
Workout one of the 2023 Open is here! We’ll be running the workout at the 8:30 and 9:30 classes for anyone not officially registered to compete. These are normal classes, so come on in! If you’re registered to compete, come to open gym to set up for your video.
This workout is a repeat of the 4th workout of the 2014 Open, so we’ve got some experience with it.
Some pointers:
Don’t sprint the row. Pace it like it’s part of a steady cardio 14 minute AMRAP.
Break up your toes to bar into quick and sustainable sets. This might mean 3 at a time, or it might mean 10 at a time; we’ve done this movement a few times in workouts in the last few weeks, so hopefully you’ve got a sense of what you can do.
Sets of 10 is a great starting point on the wall balls. Unbroken is almost certainly a bad idea.
Steady singles or small sets on the cleans. If you’re approaching the 14 minute mark and you’re still on your barbell, pick up the pace. Otherwise, save energy for the muscle ups.
After the cleans, rest enough to feel strong and ready for the muscle ups. Don’t rush your sets.
Just to repeat: if you’re officially registered to compete then you’ll need to video your whole workout. We can’t accommodate this during the classes, so come to open gym at 10:30. We’ll have coaches there to organize and help with videos, movement standards, and pacing questions.
Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)
We’ve got muscle ups in the first Open workout tomorrow! They’re at the tail end of a lot of other work, but we’ll take the chance to practice some progressions today. A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.
Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.
Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up
Workout of the Day
5 rounds:
1 minute of alternating dumbbell power snatches
15 seconds of rest
1 minute of calories
15 seconds of rest
Do your best to start working right at the beep, and continue working through the end of each one minute interval; the fifteen second transition time isn’t significant rest, but it’s more than enough time to transition from station to station.
standard: 35/20
rx: 50/35
sport: 50/35, devil presses instead of dumbbell snatches
metcon: 10×1:00 on, 0:15 off
Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest
Up an additional 2.5 to 10 pounds from last week.
We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.
If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.
Workout of the Day
AMRAP in 10 minutes:
15 sit ups
5 hang power cleans
Every minute, including at the start of the workout, complete 20 double unders.
We got a chance to practice some double under progressions on Tuesday; today you should pick a jump rope drill difficulty that you were very consistent on, and work through roughly 20 seconds of it every minute.
For your barbell, choose a weight that lets you finish your 5 reps in one or two sets throughout the workout.
Pick up where you left off on the sit ups and hang power cleans after you finish every round of jump rope.
standard: 75/55
rx: 115/85
sport: 135/95, drag rope
metcon: 10×0:45 on, 0:15 off
Skill
5 rounds:
20 seconds of double under work
10 seconds of rest
1 minute rest
5 rounds:
20 seconds of double under work
10 seconds of rest
When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.
Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.
Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.
Workout of the Day
AMRAP in 18 minutes:
500 m run
25 push ups
25 deadlifts
Nice and simple! You’ve got a full plate of all three movements, so select difficulties of each that guarantee none of them will grind to a halt.
Don’t compromise your positioning on the deadlift to get more reps; that’s dangerous.
Don’t compromise your positioning on the push ups to get more reps; that’s not a push up.
standard: 135/95
rx: 185/135
sport: 225/155, 15 strict handstand push ups instead of 25 regular push ups
metcon: 6×2:00 on, 1:00 off
Skill
Every 50 seconds for 10 rounds:
Squat snatch plus 2 power snatches
Touch-and-go
Keep it light and technically solid. We’re practicing barbell cycling with snatches today, and will be working with techniques that are very similar to those used for touch and go power cleans. The larger range of motion and greater demand on shoulder strength and flexibility means that you have to stay a bit more focused to keep the barbell in a good position.
Because of how variable shoulder strength and flexibility is person-to-person, there isn’t a standard/rx/sport prescription like last week; pick a weight that you’re confident you can hold across all ten rounds with excellent form, and talk to your coach if you have any questions.
Workout of the Day
AMRAP in 14 minutes with a partner:
12 overhead squats
12 burpee box jump overs
One partner will complete a full round while the other rests. Switch after the last burpee box jump over.
Pick an overhead squat weight that lets you go unbroken, or in 2 sets at most, throughout the workout. If you can use the same barbell as your partner that’s great, but definitely grab a different bar if you need to scale the weight to something more appropriate for your overhead strength and flexibility.
Lower the bar to a front squat if overhead squats are sketchy for you.
Go fast on the burpee box jump overs.
Control your barbells and watch your spacing with nearby teams.
standard: 65/45, 20/12
rx: 95/65, 24/20
sport: same as rx today; go fast and unbroken
metcon: 3×4:00 on, 1:00 off
Skill
We’re switching up our skill work for the next few weeks to accommodate the Open. We’ll keep our back squat progression on Monday, move our pull up work from Friday to Thursday, and drop the deadlift progression in favor of double under work. Fridays we’ll be throwing in some light skill practice to work on whatever movements show up in the Open workouts (these will be released by CrossFit HQ every Thursday, and we’ll be doing them every Saturday).
Back Squat
De-load week
5 reps at 35%
5 reps at 45%
5 reps at 55%
Keep it light and easy; we’ll go through one more full cycle of 5-3-1 starting next week. We’ve got thrusters in the workout, so don’t blow up your squats.
Workout of the Day
For time:
27-21-15-9
Thruster
Toe to bar
Time cap: 15 minutes
Happy Monday!
This is a twist on an old classic, with the volume turned up to 11. 72 reps of each movement is no joke, so be sure that you’re selecting scaling options that let you keep chipping away in small sets. Your toes to bar will probably degrade quickly; if you know that will happen, then start small and stay consistent.
This isn’t a sprint.
Don’t tear.
standard: 65/45, 25 med ball sit ups each round instead of toes to bar (not 27-21-15-9). thruster rep scheme stays the same.
rx: 95/65
sport: no singles on the toes to bar, no more than 2 sets in any thruster round
metcon: 8×1:00 on, 0:30 off
Workout of the Day
6 rounds:
1:30 sandbag cleans
1:30 steps ups
1:30 rest
You’ll be accumulating way more reps on your step ups today than your sandbag cleans, but don’t deliberately slow down on the movement to save energy because of it (don’t sandbag the sandbags). Put a strong effort in on the cleans, and then hang on to a steady pace on the step ups.
standard: 20/12″, 70/55
rx: 24/20″, 100/70
sport: 24/20″ goblet step ups w/50/35 lb DB, 150/100
metcon: 6×3:00 on, 1:30 off
Workout of the Day
AMRAP in 30 minutes:
800 m run
40 alternating dumbbell snatches
200 m farmer carry (one KB, one DB)
Pick a dumbbell weight that lets you move through the snatches in sets of 10 or so consistently throughout the workout. To round out the farmer carry, select a kettlebell that’s within 10 pounds of your dumbbell weight. This is a long one, so settle into a sustainable pace and just keep chipping away!
standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 100/70 lb sandbag carry, 50/35 lb DB snatches
metcon: 6×4:00 on, 1:00 off
Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest
Up an additional 2.5 to 10 pounds from last week.
We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.
If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.
Workout of the Day
AMRAP in 16 minutes:
24 sit ups
12 front rack lunges
12 lateral burpees
We’re bookending this week with burpees!
Scale your lunge weight so that it takes no more than two sets to get through twelve reps for the whole workout.
Pick a steady pace and trust that each movement will be just different enough from the last one to let you recover that specific muscle group a little bit.
Enjoy those sit ups.
standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off