Warm Up - :30 casual skips (recovery pace) - :15 high skips (for height) - :30 casual skips - :15 long skips (for length) - :30 casual skips - :15 bunny hops (both feet) - :30 single leg balance (right) - :15 bunny hops (both feet) - :30 single leg balance (left) - :15 tuck jumps - :30 calf stretch (alternate) - :15 squat jumps (absorb landing) - :30 walking leg cradle stretch (alternating) - :30 walking quad stretch (alternating) – with a partner:  Partner 1 | :30 rope straight arm hang - Partner 2 | :30 hollow hold with knees tucked – Switch - Partner 1 | :30 rope pull-ups - Partner 2 | :30 slow jack knives – Switch - Partner 1 | :30 rope hanging knees to chest - Partner 2 | :30 rest – Switch – Box jumps:  10 box step ups – 8 box jumps (step down) – Rope climb:  5 sec straight arm hang – 2 standing foot clamps – 2 climbing foot clamp – 1 rope climb –

WOD - 8 Min AMRAP
8 box jumps L3-24/20” L2-20/16” L1-16/12”
1 rope climb L2-1 climb AHAP L1-2 pull to stands

Rounds + reps

Strength – Front Squat – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - :30 child’s pose (on the box) - :30 calf stretch (on the box) - :30 scorpion stretch (floor) - :30 calf stretch (on the box) - :30 standing quad stretch - :30 forearm stretch (box or floor)

Warm Up - 2 sets:  :20 jumping jacks - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers – Rower:  15 pulls (easy pace) – rest :30 – repeat 4 times increasing the intensity each round – 1 set of max effort 10 pulls –

WOD

Every 3:00
250-m row L2-200m L1-150m (work time should be :50 to 1:10)

-rest the remainder of interval-

10 rounds – slowest time

WOD II

Accumulate 100 lying toes to bar

For time (all levels)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – DB push press:  5 dip, hold, stand – 5 strict presses – 5 push presses – DB deadlift:  2 sets of each:  5 reps DB outside feet – 5 reps DB inside feet – Double unders:  15 sec no rope single jump – 15 sec no rope high jump – 15 sec high jump singles – 15 sec double unders / attempts – 1 set:  30 sec double unders / attempts -

WOD
:40 double-DB push presses L3-50/35# L2-40/25# L1-30/15#
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders L2-double-unders/attempts L1-single unders
:20 rest

4 rounds for total reps

Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD - 1 set:
1:00 double-forearm stretch – 1 min low back roller –

Warm Up – 200m run  - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200m run – Toes  to bar:  10 scap pulls - 10 kip swings - 3 kip swings + 3 hanging knee raises - 3 kip swings + 3 knees-to-chest – 3 kip swings + 1 knees to hips + 1 knees to chest + 1 toes to bar – 1 set of max reps T2B (scale) – Wall walks:  10 push up shoulder taps – 10 wall step up shoulder taps – 3 partial wall walks – 2 wall walks -

WOD

800m run L2-600m L1-400m
30 toes-to-bars L2-hanging knee raises to chest L1-lying toes to bar
600m L2-400m L1-300m
10 wall walks
400m run L2-300m L1-200m
30 toes-to-bars
200m run L2-200m L1-100m

For time (20 min cap)

Post WOD - 3 sets:  1:00 pigeon pose/leg - :30 calf stretch/leg

Warm Up - 2 sets: 9/7-calorie row - 5 hang deadlift and shrugs - 5 hang power cleans - 5 box step-ups - 5 box jumps - 6 hang muscle cleans - 6 tall power cleans - 6 hang power cleans - 6 hang power cleans - Build up: 5-5-5

Partner WOD

For time with a partner:

21 hang power cleans L3-135/95# L2-115/75# L1-45/35#
21/15 cal row L2-18/12 cals L1-12/9 cals
15 hang power cleans L3-155/105# L2-125/85# L1-55/40#
15/10 cal row L2-12/9 cals L1-9/7 cals
9 hang power cleans L3-175/120# L2-135/95# L1-65/45#
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps L3-24/20” L2-20/16” L1-16/12”
21/15 cal row L2-18/12 cals L1-12/9 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
15/10 cal row L2-12/9 cals L1-9/7 cals
9 box jumps L3-24/20” L2-20/16” L1-16/12”
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.

Score: Total time

Post WOD - 3:00 recovery walk or easy jog with your partner

Warm Up - 12 walking lunges - :20 hang from pull-up bar - 10 kip swings - 10 alternating single-arm dumbbell deadlifts + shrug - 12 dumbbell overhead walking lunges - 3 pull-ups - 3 chest-to-bar pull-ups - 8 alternating single-arm dumbbell muscle snatches - 6 alternating single-arm dumbbell power snatches – Ring muscle ups:  5 low-ring muscle-up transitions - 2:00 low-ring practice - 2:00 kipping muscle-up practice –

WOD – 26.2
80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 pull-ups L2-jumping pullups L1-bent over rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups L2-pullups L1-ring rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 muscle-ups L2-chest to bar pullups L1-jumping pullups

For time

Warm Up - 2 rounds:  :45 single-unders - :45 inchworm + push-ups - :45 hollow rocks - :45 burpee + max-effort jump and reaches – Empty bar:  Push press  - 3 reps hold lockout – 3 reps slow descent – 3 reps tempo – Build up:  5-5

Strength - Push press - 5-5-5-5-5-5-5 (3 Min per set)

WOD
:20 push-ups - :10 rest
:20 sit-ups - :10 rest

8 rounds for total reps

Post WOD - 2 sets:  :30 upward dog - 10 PVC pipe pass throughs

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