Monday
Strength
Back Squat

3x5 at 70%
2x4 at 80%
1x3 at 90%

WOD – 3 rounds for time, 15 min cap
100 Double Unders or 10/7 Calories on Echo Bike
25 Push Press*
15 Lateral Burpees Over Barbell

*Decrease Push Press weight after each round

L3: 135/95lb, 115/75lb and 95/65lb
L2: 115/75lb, 95/65lb, and 75/55lb (RX)
L1: 95/65lb, 75/55lb, and 55/45lb

Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Look to stay smooth and consistent on the Lateral Burpees and on the Double Unders as both of these movements will raise the heart rate significantly so ensuring you manage that will be important.

Score = Time


Tuesday
Partner WOD – 36 min AMRAP

Partner A:
400m Run

Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups

Cash Out: 100 Bicep Curls

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Partner A will run while Partner B does the work. Once Partner A returns from the run, they switch. On the AMRAP, pick up wherever your partner left off.
-They goal today is to try and accumulate as many rounds as possible.

Score = Total Number of Sit Ups


Wednesday
Strength
Deadlift

Complete a 5x3 starting at 65% of your 1RM and increasing weight with each set. Aim to finish around 85% of your 1RM.

WOD – 15 min ascending ladder (5-10-15-20…)
Toes To Bar
Calorie Row
Kipping Handstand Push-Ups

30 second rest after each round

L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises

Athlete Notes:
-The movements will go quickly in the first part, however, once you reach the round of 15+, this workout will become more about how you can break the movements up and the stamina you have in your midline, shoulders & triceps. It will also become a very large Rowing workout towards the back end, so find a pace that you can sustain.
-If you need to scale the Handstand Push-Ups, do 1 Wall Walk for every 5 Handstand Push-Ups.
-And if your hands are still wrecked from the Open, sub in an ab movement for the Toes To Bar (e.g. Alternating V-Ups, Laying Leg Raise, etc).
-Today, we will do all the Toes Toe Bar on the left side of the room (side with the longer rig) and all the Handstand Push-Ups on the right side of the room (side with more wall space).

Score = Total Reps

Thursday
Strength
Ring Dips

10 min EMOM
Pick a rep count that you can maintain for the 10 minute duration

WOD A – 14 min AMRAP
14 Kettlebell Swings
14 Kettlebell Lunges

Every time you set the Kettlebell down, complete a 1:00 minute Plank

WOD B – 5 min
Ab Lab

L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-Today’s workout will be very challenging, with the goal of setting down your Kettlebell as few times as possible. Aim to maintain a slow and steady pace throughout the AMRAP.
-On the Lunges, you can hold the Kettlebell however you’d like (e.g. goblet, suitcase, front rack, etc).

Score = WOD A’s Rounds + Reps


Friday
Strength
Power Snatch

12 min E2MOM
1 Hang Power Snatch
1 Low Hang Power Snatch (just below the knee cap)
1 Power Snatch

Starting at 60% of your 1RM and increase the load each set. You must hang on to the barbell for the Hang and Low Hang reps but you can reset for the full Power Snatch rep.

WOD – 3 rounds for time, 15 min cap
25 Wall Balls
10/7 Calorie on Echo Bike
15 Kipping Pull-Ups

Rest 1:30 minutes

If you finish before the time cap, complete max Calories on Echo Bike in the remaining time

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Athlete Notes:
-The primary objective is to complete this workout under the time cap.
-When looking at these movements (Wall Balls, Bike, Pull-Ups), prioritize which movement you need to work on the most and put more effort into that one.
-On the Wall Balls, pick a weight that allows you to complete the reps within 2-3 sets maximum each round.
-If your hands are still wrecked from the Open, you can sub 7-10 Strict Pull-Ups or scale to Ring Rows.

Score = Time (to complete all 3 rounds)

Monday
Strength
Shoulder To Overhead

You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6x6 at 70%-75% of your 1RM.

WOD – 16 min AMRAP
5 Back Squats
10 Box Jumps
1-2 Rope Climbs
10/7 Calories on Echo Bike

L3: 80% of your 1RM
L2: 70% of your 1RM (RX)
L1: 60% of your 1RM

Athlete Notes:
-Today is a great day to consider using a slightly higher box than normal. And if you really want to push it, go considerably higher and do Box Get Overs.
-Don’t be afraid to push yourself on the Back Squat today. It should feel heavy, but just remember the volume is low.
-Consider the Bike your recovery before going back to the Squats, but still be vigilant to keep a steady pace here.
-You should aim to get between 5 to 7 rounds over the 16 minute duration.

Score = Rounds + Reps


Tuesday
Strength
Single Leg Romanian Deadlift

Complete a 5x7 on each leg with a single Kettlebell or Dumbbell. Self-directed loaded today.

WOD – 16 minutes

4 minute AMRAP
5 Power Snatches
9 Pull-Ups

Rest 2:00 minutes and increase weight

4 minute AMRAP
3 Power Snatches
6 Chest To Bar Pull-Ups

Rest 2:00 minutes and increase weight

4 minute AMRAP
1 Power Snatch
3 Bar Muscle-Ups

L3: 115/75lb, 135/95lb, and 155/105lb
L2: 75/55lb, 95/65lb, and 115/75lb (RX)
L1: 55/35lb, 75/55lb, and 95/65lb

Athlete Notes:
-Today is a great skill / capacity workout. The focus is to accumulate as many reps as possible in each AMRAP.
-You'll notice the loading of the Power Snatches is on the heavier side, however, the volume is low on all sets so the goal should be to work through those reps at a consistent pace. (Reminder, if you need to drop today, make sure you grab pads.)
-For the gymnastics work, ideally you should be scaling those reps to complete the volume each round either unbroken or within two sets maximum. The intent is that each round is a slightly harder version of the prior. Feel free to scale this movement as needed to achieve this. It may mean you start with something other than Pull-Ups and work up to that. Scaling options include: Ring Rows, Elevated Ring Rows, Jumping Pull-Ups, and Band Assisted Pull-Ups.

Score = Total Reps


Wednesday
Conditioning
Rowing Intervals

16 min AMRAP
20/14 Calorie Row Sprint

Rest 2:00 after each sprint

WOD – descending ladder for time, 12 min cap

10-9-8-7-6-5-4-3-2-1 of:
Power Cleans
Strict Handstand Push-Ups

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Classic weightlifting and gymnastics couplet today. The primary objective of this workout is to complete it under the time cap. And the secondary objective today is focusing on the Strict Handstand Push-Ups.
-Select a Barbell weight you can hold quick singles on, doing touch and go reps in the later rounds.
-For the Strict Handstand Push-Ups, scale these to ensure they're challenging but also sustainable. You can look to reduce the volume, reduce the range of motion (use a pad), or change the movement itself to ensure you're progressing your capacity in this skill (such as Kipping Handstand Push-Ups or Box Pike Handstand Push-Ups).

Score = Time

Thursday
WOD – 32 min E2MOM
200m Run
30 Back Rack Walking Lunges
200m Run
40 Russian Kettlebell Swings

Straight into…

Accessory Work – 3 rounds
1:00 Side Plank Hold (switch sides at 0:30)
1:00 Hollow Hold
1:00 V-Ups
1:00 Alternating Dumbbell Bicep Curls

L3: 115/75lb BB and 70/53lb KB
L2: 95/65 BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB

Athlete Notes:
-Today’s workout is intended to be whatever you want to make it. If you want to take it easy today to save yourself for tomorrow’s Open WOD, do that. And if you want to push hard and really challenge yourself, have at it!

No Score Today


Friday
CrossFit Open WOD 24.3

Monday
Strength
Ring Dips

8 min EMOM
Pick a rep count that can maintain throughout the 8 minutes

WOD – for time, 14 min cap
21 Thrusters
21 Front Rack Lunges
100 Double Unders / 200 Single Unders
15 Thrusters
15 Front Rack Lunges
100 Double Unders / 200 Single Unders
9 Thrusters
9 Front Rack Lunges
100 Double Unders / 200 Single Unders

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Challenging triplet workout today. The primary objective is to complete this workout under the time cap.
-Aim to do the barbell movements unbroken.

Score = Time


Tuesday
Strength
Snatch

Complete 5 sets of the following:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

If Snatch is still a new movement for you, you can use this time to work on form/technique.

WOD – for time, 24 min cap
1200m Run
90 Russian Kettlebell Swings
60 Pull-Ups

Partition work as needed.

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-This workout is very similar to Helen, however you can complete it as you see fit. Develop your own plan of attack suitable for your strengths.
-Given we have a fair amount of overhead work this week, today will be Russian Kettlebell Swings instead of American. Pick a weight that allows you to complete 15 reps unbroken in each set.
-On the Pull-Ups, aim to break these up in a way that you aren’t putting undo strain on your hands. We are in the midst of the Open, now is not the time to rip. Don’t be afraid to adjust these to Ring Rows to save your hands.

Score = Time


Wednesday
Strength
Deadlift                   

Complete a 5x5, taking ample rest between sets. Self-directed loading today but consider going lighter in lieu of the Open WOD on Friday.

WOD – 4 rounds

3 min AMRAP
9 Wall Balls
7 Lateral Box Jump Overs
5 Clean and Jerks

Rest 1:30 minutes between rounds.

L3: 25/20lb and 135/95lb
L2: 20/14lb and 115/75lb (RX)
L1: 14/10lb and 95/65lb

Athlete Notes:
-The goal is to accumulate 2-3 rounds each AMRAP. The reps are small which means your movement needs to be efficient and your transitions must be quick. Focus on trying to get to the next movement and start working right away.
-The Wall Balls should be a weight you can complete unbroken and the Clean and Jerks should be completed in 2 sets maximum.
-Remember to continue on from where you left off each round.

Score = Total Reps


Thursday
WOD – 8 rounds, 32 min
40 seconds Max Shuttle Sprints
20 seconds Rest
40 seconds Max Burpees
20 seconds Rest
40 seconds Max Calorie Row
20 seconds Rest
40 seconds Max Calorie Bike
20 seconds Rest

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Athlete Notes:
-Hyrox inspired interval workout today. Measure your performance by counting your reps each round, with the goal of keeping those reps as consistent as possible for the duration of the workout.
-On the Shuttle Sprints, focus on efficient turns.

Score = Total Reps (Calorie = 1 rep, one shuttle sprint down = 1 rep)

Friday
CrossFit Open WOD 24.2

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

Monday
Strength
Hang Power Cleans

Complete a 5x5 at 60%-70% of your 1RM. Focus on cycling the weight.
Then, increase weight to 80%-85% of your 1RM and complete a 5x1. 

WOD – 4 rounds

3 minute AMRAP
5 Ring Dips
7 Sumo Deadlift High Pulls
9 Box Jump Overs

Rest 1:30 minutes between rounds

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary objective with this workout today is to keep moving throughout the 3 minutes.
-Ideally you should be able to go unbroken on all movements in each set. Aim to accumulate upwards of 2 to 2.5 rounds each AMRAP.
-Today’s Ring Dips are intended to be Kipping reps. However, if you do not have that skill down, you're able to complete them as strict reps.
-Select a load on the Sumo Deadlift High Pull you can complete unbroken sets of 7.

Score = Total Reps


Tuesday
Conditioning
Bike Sprints

3 rounds of 1:00 on / 2:00 off
3 rounds of 0:30 on / 1:00 off
3 rounds of 0:15 on / 0:30 off

Use the first round of each segment as your gauge. From there, rachet up or down as needed and try to maintain that pace for rounds 2 and 3.

WOD – 7 rounds for time, 11 min cap
7 Strict Pull-Ups
10 Burpees

Cash Out: Group Ab Lab

L3: Weighted Strict Pull-Ups
L2: As Written (RX)
L1: Reduced Strict Pull-Up reps or Band Assisted Pull-Ups

Athlete Notes:
-Today’s focus is the volume of Strict Pull-Ups. Rounds of 7 will be tough so scale appropriately to ensure a consistent effort and intensity. (It is better to scale down so you can keep moving throughout the 11 minute duration.)
-Please note, this work was inspired by a CrossFit.com WOD and it was originally written with 1 Legless Rope Climb. If you prefer to do that in place of the Strict Pull-Ups, you are welcome to do so.

Score = Time


Wednesday
Strength
Bench Press

Complete a 6x4 at 80% of your 1RM, resting for at least 2:00 minute between sets.

WOD – 2:00 minutes on / 1:00 minute off, 15 min cap
100 Double Unders
Max Power Snatches in remaining time

Repeat this process until you accumulate 32 Power Snatches. If you finish before the time cap, hop on a Bike.

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb

Athlete Notes:
-The goal is to select a challenging weight that you are only able to cycle for 2 to 3 reps maximum.
-Keep in mind, there is a 5 round cap for this workout today so you’ll need to aim for 6 to 8 reps per round.
-On your Double Unders, it is important to select a scaling option or rep number that allows you to complete the movement within 60 seconds. (If you don’t have Double Unders, complete 100 Single Unders, this will take approximately the same amount of time.)

Score = Time (including rest)


Thursday
Strength
Deadlift

Take time to warm up to your working weight, and then complete a 4x3 at 80%-85% of your 1RM.

WOD – 5 rounds, 25 min

Every 5:00 minutes, compete the following:
200m Run
5 Handstand Push-Ups
12 Barbell Front Rack Lunges
5 Handstand Push-Ups
200m Run*

*If there are 2:00+ minutes remaining as you head into your last 200m run, grab a Medball.

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-The primary objective today is to maintain consistency in your round times. Ideally, you want to achieve 40 to 60 seconds of rest each round.  
-Aim to complete the Handstand Push-Ups unbroken. Today’s scaling option will be 1 Wall Walk + 3 Push-Ups.

Score = Slowest Set


Friday
WOD – 40 min AMRAP
50m Bear Crawl
7 Bear Complexes

L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb

Athlete Notes:
-As a reminder, 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
-This will be a long, grueling workout. The goal is to just keep moving. But if you need a break from the Barbell/Crawl grind, hop on a bike for a bit and then jump back in. You are also welcome to incorporate a 1 minute Bike after each set if you prefer.
-For today, the 50m Bear Crawl will be down and back (1st pillar to 3rd pillar) two times.

Score = Rounds + Reps