WOD

CrossFit Open 20.4

RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30 box jumps, 24 in. 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30...

read more
Tip Tuesday with Coach Justin: Toes to Bar

Tip Tuesday with Coach Justin: Toes to Bar

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

read more
WOD: CrossFit Open 20.3

WOD: CrossFit Open 20.3

RX
For time:
21 deadlifts, 225,135 lb.
21 handstand push-ups
15 deadlifts, 225,135 lb.
15 handstand push-ups
9 deadlifts, 225,135 lb.
9 handstand push-ups
21 deadlifts, 315,205 lb.
50-ft. handstand walk
15 deadlifts, 315,205 lb.
50-ft. handstand walk
9 deadlifts, 315,205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled: 
For Time

21 deadlifts, 135,95 lb.
21 hand-release push-ups
15 deadlifts, 135,95 lb.
15 hand-release push-ups
9 deadlifts, 135,95 lb.
9 hand-release push-ups
21 deadlifts, 185,135 lb.
50-ft. bear crawl
15 deadlifts, 185,135 lb.
50-ft. bear crawl
9 deadlifts, 185,135 lb.
50-ft. bear crawl

Time cap: 9 min.

read more
WOD: Back Squat, Deadlifts, Burpees

WOD: Back Squat, Deadlifts, Burpees

STRENGTH

1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.

2) Deadlift: Build to a Metcon Weight over the course of 3 sets.

CONDITIONING

For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
8:00 Time Cap

EXTRA CREDIT 

AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing

read more
WOD: Team WOD> Row, Clean & Jerk, Bike

WOD: Team WOD> Row, Clean & Jerk, Bike

CONDITIONING 

Teams of 3:
Max Reps + Calories of:
10:00 Row or Bike
5:00 Max Reps Clean + Jerks (135, 95)
10:00 Row or Bike
*One athlete works at a time – split as desired.

EXTRA CREDIT

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

read more
WOD: Sumo Deadlift, Goblet Squat, Farmer Carry

WOD: Sumo Deadlift, Goblet Squat, Farmer Carry

STRENGTH 

1) Sumo Deadlift: 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s

2) Goblet Squat: Build to the heaviest load possible for 25 reps over the course of 4 sets. Rest 2:00
– sets should look something like: 10-5-5-25 – sets of 10 to “feel things out” and then 1 set of 25 reps.
– Goal = 1/2 BW in KB weight

CONDITIONING

AMRAP 10 With a partner:
50 Meter Farmer Carry (Heavy as F)
*One athlete completes a full set at a time.
*Score = total sets complete

EXTRA CREDIT

2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

read more
WOD: Helen

WOD: Helen

STRENGTH 

Metcon Warm-up:
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.

CONDITIONING

“Helen”

3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap

EXTRA CREDIT

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each

read more
WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Rope Climbs, Deadlifts, Wallballs

CONDITIONING 

AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts (225, 155)
10 Wall Balls (20, 14)
*One athlete completes a full round at a time

EXTRA CREDIT 

AMRAP 10 “Recovery”
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

read more
WOD: Back Squats, Goblet Lunges, KB Swings, Single Unders

WOD: Back Squats, Goblet Lunges, KB Swings, Single Unders

STRENGTH

Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00
– Roughly 85% of 1RM.

CONDITIONING 

4 Rounds for quality:
12 Goblet Reverse Lunges (each leg) (Non-alternating)
25 Russian KBS (AFAP)
75 Single Unders

EXTRA CREDIT 

2:00 Foam Roll Hip Flexors (60s each)
2:00 45 degree biphasic hip flexor stretch (60s each)
2:00 of Parasympathetic Breathing

read more
WOD: Running & Burpees

WOD: Running & Burpees

CONDITIONING 

“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
30:00 Cap

EXTRA CREDIT 

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

read more