Monday
Strength
Tempo Back Squat
Complete a 4x6 with a 3-3-3-3 tempo. Self directed loading today, the focus is on the tempo and maintaining the count as much as possible.
WOD – 14 min AMRAP
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans
20 Muscle-Ups
L3: 135/95lb and 20/14lb
L2: 135/95lb and 20/14lb (RX)
L1: 95/65lb and 25/10lb
Athlete Notes:
-A repeat of CrossFit Open WOD 14.4 in honor of the 2024 Open that kicks off on Thursday!
-This is a tough workout, so if you need to take the strength a little lighter today, please do so.
-For the Muscle-Ups, you can scale this movement to the most difficult movement that you do have: Band Assisted Muscle-Ups, Chest To Bar Pull-Ups, Kipping Pull-Ups, Band Assisted Kipping Pull-Ups, Jumping Pull-Ups, Elevated Ring Rows, or Ring Rows.
-It is a high volume of Toes To Bar today… do NOT push your limits. If you are even remotely close to ripping, adjust this movement to something that will protect your hands. That could be Hanging Knee Raises, Alternating V-Ups, or Leg Raises.
Score = Rounds + Reps
Tuesday
Skill
Rope Climb
8 min EMOM
If you are proficient at this skill, complete 1-2 Rope Climbs each minute. If you are still learning, use this time to practice.
WOD – 6 rounds for time, 16 min cap
5 Deadlifts
10 Handstand Push-Ups
15 Box Jump Overs
L3: 315/225lb
L2: 275/185lb (RX)
L1: 225/155lb
Athlete Notes:
-The primary focus for today is to complete this workout under the time cap. To do so you need to be completing a round every 2:30 minutes.
-Keep in mind, the loading of the barbell should be on the moderate to heavy side. Something you can complete the first couple of Deadlifts in one set, but you may break up into two sets for the remaining rounds. However, you should not be completing the lifts in 3 sets or more.
-Aim to complete the Handstand Push-Ups in two sets. If needed, scale the number of reps or adjust the movement to 3 Wall Walks or 15 Seated Press.
-The Box Jump Overs are really where you’ll push the pace to make up any lost time if needed.
Score = Time
Wednesday
Strength
Farmers Carry
8 rounds of:
1:00 Farmers Carry / 1:00 Rest
WOD – 4 rounds for time, 22 min cap
24/18 Calories on Bike
20 Air Squats
20 Suitcase Lunges*
20 Single Dumbbell Push Press*
20 Alternating Dumbbell Snatch
*Switch sides after 10 reps
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-In order to finish this work in under the time cap, you’ll need to complete each round in 5:30.
-You should be able to move pretty quickly through the 20 rep movements, just keep transitions efficient.
-The Bike is where you may lose some time. Focus on keeping a challengingly steady pace that you can maintain throughout the entire 24/18 Calories.
-As a reminder on the DB Snatch, make sure both heads of the dumbbell touch the ground and the non-lifting hand/arm does not come in contact with the body during the rep.
Score = Time
Thursday
WOD – 37 min AMRAP
200m+ Run (add 100m each round)
15 Russian Kettlebell Swings
20 Sit Ups
25 Box Step Ups
30 Double Unders / 60 Single Unders
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today is going to act as a bit of a recovery workout before the Open WOD starts tomorrow.
-You do not need to speed through this work. Aim to complete 4 full rounds and get as far into round 5 (or even 6) as possible.
-If you want something more strength focused, consider going heaving on the KB Swings, doing MB Sit Ups, and adding weight to the Step Ups.
Score = Rounds + Reps
Friday
CrossFit Open WOD 24.1