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Tuesday, February 14 2023

Strength: Every 2 minutes, for 20 minutes (10 sets) of: Split Jerk

Set 1 – 3 reps @ 65%

Set 2 – 3 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 2 rep @ 80%

Set 5 – 2 rep @ 84%

Set 6 – 1 rep @ 88%

Set 7 – 1 rep @ 92%

Set 8 – 1 rep @ 95%

Set 9 – 1 rep @ 98+%

Set 10 – 1 rep @ 101+%

Metcon: “Jackie”

For time:

1,000m Row

50 Thrusters 35/45 (do not drop empty barbells)

30 Pull-Ups

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Thursday, February 9 2023

Strength: Every 2 minutes, for 20 minutes, complete: Split Jerk x 1 rep @ 75+%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

Metcon: Every 10 minutes, for 20 minutes (2 sets) for times of:

50/35 Cal Bike

40 Push-Ups

30 Pull-Ups

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Wednesday, February 8 2023

Strength: Every 2:30 minutes, for 10 minutes (4 sets) of:Banded Deadlifts x 10 reps @ 40% of 1-RM

Rest 30 seconds

Banded Lat Pull Downs x 10 reps

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.

Metcon: Every 5 minutes, for 20 minutes (4 sets) for times of: 25/18 Cal Bike

50-Foot Kettlebell Walking Lunges 53/35

(Down and back)

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Tuesday, February 7 2023

Metcon: 3RFT

500m Row/Ski

10 Bar-Facing Burpees

10 Power Snatches 135/95

Strength: Every minute, on the minute, for 12 minutes (4 sets) of:

Station 1 –L-Hang Flutter Kicks Hanging Flutter Kicks x 30 seconds

Station 2 – Straight Leg Bottom Balance x 45 seconds

Station 3 – Low Plank x 50 seconds

Station 4 – Heel Touches x 30-40 seconds

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Friday, February 3 2023

Strength: Every 3 minutes, for 18 minutes (6 sets) of: Deadlift x 4 reps @ 80% of 1-RM Deadlift

Metcon:

2 Sets For Times

Row/Ski 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry 53/35

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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Wednesday, February 1 2023

Strength: Back Squat

Set 1: 3 reps @ 80% of 1-RM

Set 2: 2 reps @ 85%

Set 3: 1-2 reps @ 90%

Set 4: 1 rep @ 94%

Set 5: 1 rep @ 94-98%

Set 6: 1 rep @ 101+%

Rest 2-3 minutes between sets

Metcon:Every 4 minutes, for 12 minutes (3 sets) for times of:

25/18 Cal Bike

10 Front Squats 175/115

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Tuesday, January 31 2023

Strength: 3 Sets
Tempo Bench Press x 10 reps @ 21X1
Rest 30 seconds
Ring Row x 10 reps
Rest 60-90 seconds

Metcon: 4 RFT
500 Meter Row
40 Double-Unders
10 Single-Arm Dumbbell Push Press* (left side – 50/35
10 Single-Arm Dumbbell Push Press* (right side – 50/35

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Monday, January 30 2023

Metcon: “CrossFit Games Open Event 22.2”Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Deadlift (225/155 lbs)

Bar-Facing Burpees

Mandatory Time Cap = 10:00

Today is a great opportunity to compare your efforts to one of last year’s CrossFit Games Open workouts. If you participated last year, perform the workout with the same customizations used last year for an apple-to-apple comparison. If you didn’t participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.

Metcon 2:

Complete as many rounds and reps for quality and muscle activation in 16 minutes of:

50-Foot Double Kettlebell Front-Racked Carry

100-Foot Double Kettlebell Farmer’s Carry

100 Flutter Kicks

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Thursday, January 26 2023

Strength: Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Metcon: Every 5 minutes, for 15 minutes (3 sets) for time:
40 Cal Row
30 Wall Balls 20/14

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04