Warm Up - 200-meter run, slow - 5 inchworm + push-ups - 10 front-to-back leg swings - 10 side-to-side leg swings - 10 pike push-ups - 10 alternating Spiderman stretches - 200-meter run, fast – Running drills:  zig zag jumps – criss cross jumps – high skips – quick skips – back skips – broad jumps – heel pulls – 2 sets:  100m – rest 1 min- Wall walks:  2 wall step ups – 2 partial wall walks – 2 wall walks –

WOD
100m run L2-same L1-same
2 wall walks L2-1 wall walk L1-2 inchworm + pushups

10 rounds for time

Strength – Snatch complex – 1 snatch deadlift to knee – 1 snatch deadlift – 1 snatch power pull – 1 power snatch – 1 squat snatch

Post WOD – 1 min banded shoulder stretch/side or 2 min bar/ring hang

Warm Up - 3 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom) – Back squat:  Empty bar – 5 reps ¼ squats – 5 reps ½ squats – 5 reps bottom ¼ squats – 5 back squats – Build up:  10-9-8

Strength
Back squat
8-8-8-8-8-8-8 (4 Min per set)

For load

Post WOD - 2 sets:  :30 child’s pose - :15 Samson stretch/leg

Warm up - 3 sets - 1:00 air bike - 10 double-kettlebell deadlifts - 10 Inchworms - 25-meter kettlebell farmers carry – KB hang cleans:  5 KB swings to chest level – 5 KB swings + elbow pulls – 5 KB hang cleans – Load up:  Hang KB cleans – 5-5-5 (end heavier than working weight)

WOD
5000m bike L2-4000m bike L1-3000m bike (under 9 min)
30 KB hang cleans L3-55/35# L2-45/25# L1-35/15#
200m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
3000m air bike L2-2500m bike L1-2000m bike (under 5 min)
20 KB hang cleans
100m KB farmers carry
1000m air bike L2-750m bike L1-500m bike (under 2:30)
10 KB hang cleans
50m KB farmers carry
500m air bike L2-400m bike L1-250m bike (under 1:30)
– Use two kettlebells –

For time (28 Min Cap)

Post WOD - 1:00 forearm stretch - 1:00 thread the needle stretch/side

Warm Up - 1 set:  6-count burpee (coach-led) - 10 front squats - 10 strict presses - 5 burpees – Use an empty barbell – Pullups:  10 scap pulls – 5 jumping slow negative pullups - 3 strict pullups – 2 weighted pullups – Thrusters:  3 full grip front squats (pause bottom) – 3 thrusters (pause at lockout) – 3 thrusters -

Strength – Thruster (from floor) – 3-3-3-3-3-3 (3 Min per set)

WOD
:15 thrusters L3-135/95# L2-95/65# L1-45/35#
:45 rest
:15 weighted pull-ups 50/35# L2-Strict pullups L1-Ring rows
:45 rest
:15 burpees
:45 rest

5 rounds – Total reps

Post WOD – 1 min child’s pose – 1 min pigeon stretch/leg

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 1 round:  P1: 200-m jog - P2: slow med-ball squats – Switch when P1 returns. - 1 set:  P1: 200-m jog - P2: slow box step-ups – Switch when P1 returns - 1 set:  P1: 20 mountain climbers - P2: 10 med-ball front squats – Switch - 1 set:  P1: 20 double knee tucks in a plank - P2: 10 med-ball push presses – Switch - 1 set:  P1: 20 tuck jumps - P2: 10 wall-ball shots – Switch - 1 set:  P1: 5 box jumps - P2: 5 wall-ball shots (use workout weight) – Switch.

Partner WOD
400m run L2-300m run L1-200m run
30 box jumps L3-24/20” L2-20/16” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Run together, divide box jumps and wall-ball shots as needed.

5 rounds for time L2-4 rounds L1-3 rounds

Accumulate:  1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

WOD I
400m run L2-300m run L1-200m run
25 kettlebell swings L3-55/35# L2-45/25# L1-35/15#

3 rounds for time (12 Min Cap)

- Rest 5 Min –

WOD II

500/400m Row L2-400/300m L1-300/200m

25 sumo-deadlift high pulls L3-55/35# L2-45/25# L1-35/15#

3 rounds for time (12 Min Cap)

Time for each segment

Warm up: - 2 sets:  :20 jumping jacks - :20 mountain climbers - :20 Med-ball Russian twists - :20 Med-ball walking lunges - :20 up-downs - :20 box step-overs – Hold the med ball however you choose during the lunges – Wall ball shots:  5 med ball squats – 5 med ball push presses – 5 med ball thrusters – 5 wall ball shots – Box jump/step overs:  10 box step overs – 5 box jumps – 5 box jump overs – Final prep:  10 med-ball box step-overs - 10 wall-ball shots - 10 box jump-overs

CrossFit Open 26.1
20 wall-ball shots L3-20/14# L2-14/10# L1-pick a weight
18 box jump-overs L3-24/20” L2-24/20” L1-pick a height
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

For time (12 Min Cap)

Post WOD – 2 sets:  1 min bar hang – 30 sec pigeon stretch/leg

Warm Up - 3 sets:  :20 alternating Spiderman stretches - :20 up-downs - :20 PVC pass-throughs - :30 rest - 3 sets:  :20 air squats - :20 burpees - :20 PVC shoulder presses – Clean & Jerks:  5 clean deadlifts – 5 muscle cleans – 5 front squats – 5 squat cleans – 5 push presses – 5 push jerks – 4 alt. split jerks – Build up:  C&J – 3-2-1

Strength – Clean & Jerk – 1 rep every 2 Min – 15 sets

Post WOD – Accumulate 50 banded pull-aparts and 50 banded lat pull-downs

Warm Up - :30 single-unders - :30 hollow rocks - :30 alternating Samson lunges - :30 single/single/double-under - :30 hollow knee tucks - :30 Spiderman lunges - :30 double-unders - :30 V-ups - :30 inchworms - 1:00 double-under test – Use this as a way to gauge scaling options - 10 jump + touch the target with both hands - 5 up-downs + touch target with both hands - 5 step-up burpees + touch the target with both hands - 5 burpees to a target – Knees to elbows:  10 scap pulls – 5 kips – 5 knees to chest – 5 knees to elbows – Test round:  25 double-unders - 5 burpees to a target - 5 knees-to-elbows– Use workout scaling options –

WOD
100 double-unders L2-50 double unders L1-100 singles
25 burpees to a target L2- 20 burpees to target L1-15 burpees
15 knees-to-elbows L2-15 hanging knee raises to chest L1-15 hanging knee raises to waist
– Perform burpees to your knees-to-elbows bar.

3 rounds for time (15 Min Cap)

Strength – Shoulder press – 3-3-3-3-3 (3 Min per set)

Post WOD - 2 sets:  1:00 child’s pose - 10 scap pull-ups – Hold the top of each scap pull-up for :01.

Warm Up  - 15 pulls on the rower (easy pace) - 10 alternating Spiderman stretches - 15 pulls on the rower (18-20 strokes per minute pace) - 20 alternating mountain climbers - 15 pulls on the rower (22-24 strokes per minute pace) - 10 Kang squats - 15 pulls on the rower (26-30+ strokes per minute pace - 20 air squats – Empty bar:  5 reps ¼ back squats – 5 reps ½ back squats – 5 back squats – Build up:  Back Squat – 5-5-5 – Practice round:  10-calorie row - 5 back squats

WOD
75/60 cal row L2-60/45 cals L1-30/21 cals
21 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
15 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
9 back squats L3-185/125# L2-135/95# L1-55/35#

For time

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 5 inchworms + 1 push-up - 20 high knees - 100-meter run - 10 alternating Spiderman stretches - 20 butt kickers - 100-meter run - :15 Samson stretch/leg - :15 squat hold - 100-meter run - :30 plank-ups – Rest :10 - :30 burpees – 20 Plank shoulder taps – 20 Feet elevated shoulder taps – 20 Partial wall walk shoulder taps – 20 Stomach-to-wall handstand shoulder taps – 20 Stomach-to-wall handstand shoulder taps with a pause each rep – 20 Freestanding handstand shoulder taps – 10 scap pulls – 5 kip swings – 3 lever downs – 5 kipping pullups –

WOD

AMRAP 4:
100-m run
10 pull-ups L2-5 pullups L1- 10 ring rows

Right into...

AMRAP 4:

100m run

10 HOD pushups L2-worm ups L1-knee pushups

                  Right into…

AMRAP 2:
Freestanding handstand hold L2-wall handstand hold L1-wall step up hold or pushup plank

– Rest 3:00 between sets-

2 sets for total rounds + reps
– Every second of the handstand hold is a rep.

Post WOD - 100-meter cool-down walk – Alternating 30 reach, roll, and lift

Warm Up - Partner 1: 10 alternating Spiderman stretch + reaches - 10 up-downs - Partner 2: - Bike, slow
Switch
Partner 1: 10 alternating Samson lunges - 10 air squats - Partner 2: Bike, moderate
Switch
Partner 1: 10 alternating scorpion stretches - 10 burpees - Partner 2: Bike, fast
Switch

10 banded pull-aparts - 10 banded monster walks, forward - 10 banded monster walks, backward - 10 banded side steps, right - 10 banded side steps, left - 10 alternating plank shoulder taps - 10 wall step up shoulder taps - 1 wall walk

4 walking lunges, unloaded - 4 dumbbell walking lunges, light - 6 dumbbell walking lunges, workout weight
– Partners take turns moving through each step.

PARTNER WOD

60/50 calorie bike L2-50/40 calorie bike L1-30 20 calorie bike
200ft Double-DB walking lunges L3-50/35# L2-40/25# L1-30/15#
20 wall walks L2-14 wall walks L1-12 inchworm pushups (knees if needed)
– Split work as needed; 1 partner works at a time.

2 rounds for time

Post WOD - 1:00 foam roll upper back - 1:00 pigeon stretch - 1:00 arm cross-body deltoid stretch

Warm Up – 100m run – PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 10 good mornings – 100m run – 2 sets:  5 pullups – 5 pushups – 5 sit-ups – 5 pullups – 5 down/up dogs – Empty bar:  3 deadlifts – 3 hang power cleans – 3 front squats – 3 push jerks – Build up:  2 sets of complex

Strength – Clean Complex – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk – 7 sets (4 min per set)

WOD – Tabata Style

20 sec of max effort on any machine

10 sec rest

8 sets for total calories

Post WOD – 2 sets:  30 sec bar/ring hang – 30 sec bottom of squat hold – 30 sec forearm stretches

Warm Up – 1 min row / bike – 10 pendulum lunges – 10 lying toes to bar – 10 HOD pushups – 1 min bike / row – 10 side lunges – 10 squats – 10 pullups / ring rows – 200m run – tip toe walk – heel walk – 20 zig zag jumps – 20 front to back jumps – 20 criss cross jumps - 3 sets:  1 min front scale – rest :30 – 1 min back scale –

WOD
30:00 on any machine or run (combine machine and run if you desire)

Total Meters

Post WOD - 1:00 banded lat stretch/side
1:00 Samson stretch/side
1:00 pigeon stretch/side

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar - 5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – Toes to bar:  5 knees to 90 – 5 knees to armpits – 5 toes to bar – DB hang C&J:  5 hang dip + shrugs/arm – 5 hang power cleans + 5 single arm push jerks/arm – 5 clean and jerks/arm – Test round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable – Use workout variations.

WOD – 20 Min AMRAP
8 toes-to-bars L2-Hanging knee raises to chest L1-Hanging knee raises to waist
10 single-DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-same L1-10/8 cal row
– Perform 5 clean and jerks with one arm, and then switch.

Rounds + reps

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - AMRAP 3:00 Junkyard Dog Warm up:  Partner A: 3 jumps around partner - Partner B: 3 jumps around partner - Partner A: 3 jumps over and crawl under partner - Partner B: 3 jumps over and crawl under partner – :30 pushup plank – 5 down dog / up dogs – 5 table poses – 10 pushups – Empty Bar:  5 reps of 3 sec descent bench press – 5 reps 3 sec descent + 2 sec pause + explosive push – 5 bench press reps – Build up:  5-5

WOD
Bench Press – 3-2-1-1-1-1-1 (2:30 per set)

Bench press
3-3-3-3-3-3-3-3 (2 Min per set)
– Lift 50-60% of heavy single loading.

Post WOD - 1:00 slow banded pass-throughs - :30 doorway pec stretch/side

Warm Up - 200-meter run, slow – 20 zig zag jumps – 20 criss cross jumps - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC hang muscle snatches - 10 alternating Spiderman stretches - 10 air squats - 200-meter run, fast – Empty bar:  5 snatch deadlifts – 5 snatch deadlift + shrugs – 5 power snatches – 5 overhead squats – 5 squat snatches – Build up:  3 sets - 1 snatch + 5 overhead squats –

WOD

Every 5:00
400-m run L2-300m L2-200m
15 overhead squats L3-95/65# L2-75/55# L1-45/35#
– Rest the remainder of the 5:00

6 rounds for slowest round

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot - :30 samson stretch

Warm Up
:30 hollow rock / Pike hold - :30 med-ball squat / Pull-up bar hang - :30 walking lunge / Plank hold
– :30 V-up / :30 handstand hold (either wall walk or kick up) - :30 wall-ball shots / reverse grip pull-up hold - :30 overhead med-ball lunges / Side plank – Alternate back and forth with your partner every :30 - Toes to bar: 5 scap pulls - 5 hanging knees to 90 - 5 knees to armpits - 5 toes to bar

Partner WOD
30 toes-to-bars - non-working partner holds a handstand against a wall
45 wall-ball shots 20/14# -  non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L2
30 knees-to-chest - non-working partner holds a handstand against a wall
45 wall-ball shots 16/12# - non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L1
30 hanging knee raises - non-working partner holds a plank
30 wall-ball shots 14/10# - non-working partner holds the bottom of a ring row
30 walking lunges, non-working partner holds a single-dumbbell overhead 15/10#
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right, left - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC good mornings - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC pass-throughs - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC around-the-worlds - 10 alternating Spiderman stretch – 10 - push-ups to down dog - 10 double knee tucks in a plank - 5 wall-facing squats – Empty bar:  10 front rack elbow raises – 10 back rack elbow raises – 5 front squats – 5 clean deadlifts – 5 clean power pulls – 5 squat cleans – 5 push jerks – Build up:  Front squats – 5-4-3

Strength – Front Squats – 4-4-3-3-2-2 (3 Min per set)

WOD – 5 Min AMRAP
1 squat clean L3-165/105# L2-115/75# L1-55/35#
1 shoulder-to-overhead
Total Reps

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 rounds:  1:00 row - 12 alternating lying hip crossovers - 8 strict hanging knee raises - 6 pendulum (front to back) lunges/side – 1 set:  10 box step ups – 10 box step-overs – 8 box step overs (light load) – 6 box step overs (working weight) –

WOD
On a 3:00 clock:
500/400m row L2-400/300m row L1-300/200m row
Max double-DB box step-overs L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
– Rest 3:00 between sets.

4 sets for max reps

WOD II
:30 Russian twists (You pick the weight)
:30 rest

4 sets for total reps
Post WOD – 1:00 couch stretch / side