Author: cfdavis

Workout of the Day
For time:
21 dumbbell power snatches (arm one)
21 lateral burpees over the dumbbell
21 dumbbel power snatches (arm two)
21 lateral burpees over the dumbbell
15 dumbbell power snatches (arm one)
15 lateral burpees over the dumbbell
15 dumbbel power snatches (arm two)
15 lateral burpees over the dumbbell
9 dumbbell power snatches (arm one)
9 lateral burpees over the dumbbell
9 dumbbel power snatches (arm two)
9 lateral burpees over the dumbbell

15 minute time cap

Welcome to the first Open workout of 2024! You’ll be tackling 90 dumbbell snatches and 90 lateral burpees today; settle into a strong and steady pace on both movements and do your best to hang on to it.

If you’re planning on doing a video submission, come in during open gym!

standard: 35/20
rx and sport: 50/35
metcon: 4×2:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
8 toes to bar
4 dumbbell snatches (right arm)
4 dumbbell snatches (left arm)
4 lateral burpees over the dumbbell
Rest 20-30 seconds

We’re doing two things with this skill work: getting some toe-to-bar practice, and working on the details of tomorrow’s open workout. We typically do our dumbbell snatches alternating, so get used to hanging onto the dumbbell for consecutive reps on the same arm. As always, touch both heads of the dumbbell to the ground at the bottom. For the lateral burpees, just treat the dumbbell like you would a barbell, focusing on jumping over and not around it. Keep your pace sub-maximal!

Workout of the Day
AMRAP in 7 minutes:
75 drag rope single unders
15 hang squat cleans

Rest 3 minutes

AMRAP in 7 minutes:
75 drag rope single unders
20/15 calories

Keep your barbell light enough that you never have to break the hang squat cleans into more than two sets. Scale the jump rope to take less than a minute, and push the pace on the calories! Record your two AMRAPs separately on the whiteboard and in SugarWOD.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
EMOM for 10 minute:
Hang power snatch plus power snatch

Find an efficient and powerful position on the hang snatch, and then pass through that same position on your way up from the floor on rep number two. Feel free to drop the bar between reps, and work up to a heavy set if you’re feeling comfortable with the complex.

Workout of the Day
3 rounds for time:
45 sit ups
30 box jumps
15 push jerks

18 minute time cap

Use a barbell that lets you hit smooth sets of at least 5 throughout the whole workout with no more than about ten to fifteen seconds of rest between sets. Each movement should be a slight change in muscle groups from the previous, so try to transition quickly and efficiently into working on the next station.

standard: 95/65 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 3×3:00 on, 1:00 off

Skill
8 rounds:
4 ring dips (banded, strict, or weighted)
20 seconds of handstand practice

Rest about a minute between rounds

If you’re confident on the movement, consider bumping up the challenge on the ring dips by adding an extra 5 or 10 pounds today. For the handstand practice, anything from wall walks to freestanding handstand holds is fair game.

Workout of the Day
AMRAP in 12 minutes:
12 deadlifts
8 lateral burpees
4 strict pull ups

Use a deadlift weight light enough that you can hit the first couple of rounds unbroken. Scale the strict pull ups so that even if you’re doing singles you’re able to jump back on the bar quickly between reps. You should be able to keep a pretty steady pace from movement to movement without getting bogged down at any one station today.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean plus power clean

Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two.

Workout of the Day
7 rounds:
40 seconds of single arm dumbbell thrusters
20 seconds of rest
40 seconds of calories
20 seconds of rest

Use a dumbbell weight that lets you hit 5-10 per arm per set without much issue. No need to switch arms every rep; switch as needed so that you get a roughly equal amount of work on both sides. 40 seconds is a short work interval, but be wary of pushing the pace beyond what you can recover from in 20 seconds and sustain for 14 minutes. Start steady and increase your tempo in the later rounds if you can.

standard: 35/20
rx and sport: 50/35
metcon: 14×0:40 on, 0:20 off

Skill
Front Squat
5 sets of 5 reps

Target 70-75% of your max

We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets.

Workout of the Day
AMRAP in 10 minute:
4 power cleans
40 double unders

Choose a relatively heavy weight on the power cleans; you should be forced to do singles the whole time, but they should never get sketchy. Scale the jump rope to take no more than 45 seconds fresh.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 0:30 off

Workout of the Day
For time:
60 kettlebell swings
1 mile run
60 kettlebell swings

25 minute time cap

Use a swing weight that lets you hit sets of ten throughout the workout with no more than 10-20 seconds of rest between sets. Challenge yourself on the run distance today; it can definitely be scaled down or switched to a machine if necessary, but take advantage of the nice weather and forgiving time cap if you’re up for it.

standard: 16/12 kg
rx: 28/20 kg
sport: 28/20 kg, kettlebell hang snatches
metcon: 3×5:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

At the start of the workout, and again at the 10 minute mark:
500 meter farmer’s carry with one kettlebell and one dumbbell.

This twist on a classic benchmark workout has you starting the AMRAP with a carry all the way around the complex; make sure that your dumbbell and kettlebell are within about ten pounds of each other. When you get back in from the carry you’ll start working on the AMRAP until you’re interrupted by another lap at the ten minute mark. Pick up wherever you left off when you return from the second carry. Scale the pull ups and the push ups so that you never get reduced to all singles. It is ok if they get quite tough though.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 10×1:20 on, 0:40 off

Skill
5 sets:
2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)
3 regular deadlifts

Rest ~2 minutes between rounds

Target weight: 65-75%

Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter weight today as you get used to the volume and mixed tempo, then work your way up to a heavier set if you’re comfortable.

Workout of the Day
4 rounds:
90 seconds of dumbbell push jerks
30 seconds of rest
90 seconds of calories
30 seconds of rest

At the start of each work interval, complete 75 drag rope single unders.

Use a dumbbell weight at which you’re able to hit sets of 5-10 throughout the workout. No need to switch every rep; rotate as needed so that you get a roughly equal amount of work on both arms. Scale the jump rope to take no more than about 40 seconds. Push the pace on the machine!

standard: 35/20
rx: 50/35
sport: double dumbbell: 2x 40/25
metcon: 8×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Hang power snatch plus hang squat snatch

Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch or two lower.

Workout of the Day
For time:
24 front rack lunges
24 toes to bar
24 overhead lunges
24 toes to bar
24 front rack lunges

15 minute time cap

Choose a weight that lets you hit sets of about 8 the whole way through the workout. Stay focused and stable on the middle set of lunges; switching to the overhead position is going to demand a lot from your core, which will be fatigued after the first set of toes to bar. If the overhead lunge is too taxing on your shoulders, keep the bar in the front rack the whole way through. Scale toes to bar by reducing the target range of motion or switching them out for V-ups or med ball sit ups.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:40 on, 0:20 off