WOD

Strength

Hang Power Cleans
EMOM x 9 Minutes:
Minutes 1-3: 5 reps @ 60%
Minutes 4-6: 3 reps @ 70-80%
Minutes 7-9: 1 rep @ 85-90%

“Break It Down”

As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds

* Shuttle runs are 25 feet out + 25 feet back or 300 feet of total running

Scaling:
– Scale wall walks to a comfortable distance.
– If space is a concern substitute a 10 Cal Row or 8 Cal Bike for shuttle runs.

Strength:

4 alternating sets of:
A1. 6-8 Single Kettlebell Push Presses
*6-8/side
Rest 1 minute

A2. 8-10 Kettlebell Chainsaw Rows
*8-10/side
Rest 1 minute

“The Norm”

5 Rounds for Time:
10 Toes to Bars
10 Box Jump Overs 24/20 inches
10 Dumbbell Power Snatches @ 50/35 lbs
*step down on box jump overs

Scaling:
– Scale TTB to kipping knee raise.
– Scale box jump overs to box step overs.
– Scale Db weight to 35/25.

Strength:

Rear Foot Elevated Barbell Rack Split Squat
6 sets of 4-5 reps
Rest 1 minute between sets
*alternate sides per set (3 sets/side)

“OH MY QUAD”

Every 4 minutes for 20 minutes (5 rounds):
20 Wall Ball Shots 11/10 feet @ 20/14 lbs
Row 20/16 calories
*Note: Goal is for Wall balls to be unbroken

Scaling:
– Scale wallballs to 14/10 to a high target or 20/14 to 10/9ft.
– Lower row cals to 16/12 if needed to keep members in the 2 minute range

Strength

Jerk skill work:
4 min emom of: 2 paused jerk dips (2s) + 2 jerk drives
–rest 1 min —
4 min emom of: 1 pause push jerk (1 sec in dip) + 2 push jerk
–rest 1 minute–
4 min emom of 3 light power clean and jerks focusing on soft catch directly into jerk

Dynamic Pressing

10 Rounds for Time:
24 Double-Unders
3 Clean and Jerks @ 135/95 lbs
6 Clapping Push-Ups

Time Cap: 15 minutes

Scaling:
– Scale Double Unders to 45 Single Unders
– Scale barbell weight to 95/65
– Scale clapping push ups to Explosive push ups OR Regular push ups

Strength:

Weighted Pull-Up (41X0 tempo)
5 sets of 2-3 reps
Rest 2 minutes between sets
*Note: Weight or band assist as needed

“Upward Bound”

20 minute AMRAP:
250m run
4 Overhead squats (OHS) 95/65lb
4 bar facing burpees
250m run
8 OHS @ 95/65lb
8 bar facing burpees
250m run
12 OHS @95/65lb
12 bar facing burpees
…. continue adding 4 reps per movement per round

Scoring
Reps (higher is better)

Scaling:
– Scale barbell weight to 75/55.
– Scale OHS to Front Squats for those with mobility restrictions.

Strength:

Every minute for 10 minutes (10 rounds):
– 2-3 Banded Deadlifts @55%
– 4 Half Kneeling Single Leg Vertical Jumps (2 per side)

“Basic”

As Many Rounds and Reps as possible in 12 minutes:
15 Bar Facing Burpees
12 Strict Handstand Push-Ups
9 Power Clean 155/105lb (70/47.5kg)

*155/105lb (70/47.5kg)

Scaling:
– Scale SHSPU to a riser or to Box Pike SHSPU.
– Scale Power Clean weight to 135/95 (60/42.5kg) or 115/75 (52.5/35kg).
– Allow stepping over the bar on burpees.

Strength:

Kettlebell Palm Press
4 sets of 12-15 reps
– Rest 30 seconds between sets
* alternate sides per set (2 sets/side)

Skill:

Kipping pull up technique progression
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–

“Please Hold”

For time:
100 Double unders
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
80 Wall balls @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
60 Med ball box step ups to 24/20in @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
40 Pull ups
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
20 Box jump overs 24in/20in – step down

Time Cap: 20 minutes

Scaling:
– Scale double unders to 150 Single unders.
– Scale Wallballs to 14/10lbs or 9/8ft.
– Scale pull ups to Ring Rows.
– Scale Box Jump overs to 20/16inches or further to Box Step overs.

Strength:

4 alternating sets of:
A1. 6-8 Dumbbell bench press
– Rest 30 seconds
A2. Max Clapping push ups for 20 seconds
– Rest 2 minutes

Isabel

30 reps for time of:
• Snatch 135/95#

Time Cap: 8 minutes

Scaling:
– Scale barbell weight to 95/65 (42.5/30kg).

Strength

Strict Pull-Up (41X0 tempo)
4 sets of 6-8 reps
– Rest 2 minutes between sets

*Note: Weight or band assist as needed

“Break it Down”

4 Rounds for Time:
400m run
8 Dual Dumbbell front squats 50/35lb
6 Dual Dumbbell push press 50/35lb
4 Dual Dumbbell thrusters 50/35lb
Rest 2 minutes between each round

*50/35lb (22.5/15kg)

Scaling:
– If runs take longer than 2:15 scale to 250m.
– If someone cannot go unbroken on the dumbbells for at least the first 2 sets scale to 35/25/15lbs (15/12.5/7.5kg).
– If there aren’t enough DBs, sub a 75/55lb barbell.
– Substitute a 500m Row for the Run as needed.

Strength

Every 2 minutes, for 10 minutes (5 sets):
1 Power snatch + 2 Hang power snatches

“Fork in the road”

For time:
Completed with any rep scheme you want
80/64 cal row
60 hspu
40 shuttle runs (50ft in 25ft increments)
*18 minute Time cap

Scaling:
– Scale HSPU to Regular Push ups or on-knee push ups.

Strength

4 Alternating Sets of:
A1. 10 Hips Banded Russian Kettlebell
Rest 1 minute
A2. 8-10 Bulgarian ring rows
Rest 1 minute

Rev the Engine

As Many Rounds and Reps as possible in 15 minutes:
30 double unders
10 wall balls 20/14lb to 10/9 ft
10 DB snatch 50/35lb

Scaling:
– Scale double unders to 50 Single Unders.
– Scale wallballs to 14/10 or to a 9/8ft target.
– Scale DB weight to 35/25.

Strength

20 Front Racked Barbell Lunges @ Max Load
* Perform Stationary
* Build to a 20rm (10 per leg)
Note: MUST be completed in under 1 min

“Speed Demon”

Every minute for 25 minutes (5 rounds):
Minute 1: 25 sec max rep box jump overs 20/24in
Minute 2: 25 sec max rep bar muscle ups
Minute 3: 25 sec max rep clean and jerk 135/95lb
Minute 4: 25 sec max rep wall walks
Minute 5: REST

*must step down box jumps

Scaling:
– Scale Box Jump overs to box step overs.
– Scale BMU to CTB, Pull ups, or Jumping pull ups.
– Scale barbell weight to 95/65.
– Scale wall walks to a comfortable distance.

Strength

8 sets:
20 sec hand release pushups
10 sec rest
– score is the lowest number of the 8 intervals

“The Little Pyramid”

For Time:
6-9-12-15-12-9-6
Toes to bar
Burpee to target
Note: Use the same bar for both movements
*cap= 12 min

Scaling:
– Scale TTB to Kipping Knee raises or further to Straight leg sit ups.

Strength

3 Weighted Pull-Ups @ Max Load

*Build to a 3RM in 4-5 sets

“Nancy”

5 rounds for time:
400m run
15 OHS (95/65)
Cap= 18 min

*95/65 = 42.5/30kg

Scaling:
– If the runs take longer than 2:30 at the start scale to 250m.
– Scale barbell to 75/55.
– Substitute 500m Row for the Run as needed.

Strength

Every 2 minutes, for 10 minutes (5 Sets):
3 Snatch balance @75-80%
* building to a moderately tough set

“Basic Barbell”

12 rounds for time:
5 Front squats 135/95lb
5 Shoulder to OH 135/95lb
Time Cap: 8 minutes
*135/95lb

Scaling:
– Scale barbell weight to 115/75 or 95/65.

Strength

Dual Dumbbell Z press
3 sets of 12-15 reps
Rest 2 minutes between sets

“Burpees at the bar”

6 rounds for total time:
4 front rack barbell lunge/leg 115/75lb
6 hang power clean 115/75lb
8 lateral burpees over bar
rest 30 seconds b/w rounds

Time Cap – 12 minutes

Scaling:
– Scale barbell weight to 95/65 or a weight that allows mostly unbroken sets.
– Allow stepping over the bar in burpees.

3 minute AMRAP:
Toes to Bar

Scaling:
– Scale to Kipping “toes to space” – as close as you can get to the bar without touching it.
– Further scale to hanging Knee raise past 90 degrees.

“Upside Down for Dumbies”

2 Sets:
3 min amrap:
2 wall walks
8 DB power snatch 50/35lb (22.5/15kg)

-Rest 2 min-

3 min amrap:
4 Handstand pushups
8 DB power snatch 50/35lb

-Rest 2 min-

Scaling:
– Scale Wall walks to a comfortable distance.
– Scale HSPU to a riser or to Hand Release Push Ups.
– Scale the DB weight to 35/25 (15/12.5kg).

Strength

Goblet Crossover Step Up
6 Sets of 5 reps

Rest 30 seconds between sets
*alternate sides per set (3 sets/side)

“Shoots and Ladders”

21-18-15-12-9-6-3
Wall ball 20/14 to 10/9
Box jump 24/20″
*14 min cap

Scaling:
– Scale Wallballs to 14/10lbs or 9/8ft.
– Scale Box jumps to 20/16″ or further to Box Step ups.

25 Minute Steady State:

500/400m Row
3 Wall Walks
100 Double Unders
3 Wall Walks
100ft Walking Lunge (rig to rig and back)
3 Wall Walks

V-Ups

4×20 Reps

With a partner!

Every 12:00 x3 Rounds:
70/56 Cal Bike
250m Run (together)
150m Sled Drag @3/2x45s (to the road and back)
250m Run (together)
*Run together and split everything else as desired.
**You should be getting 0:45/1:00 of rest, if not then just go straight through.
***If you don’t have a sled then sub 100ft (rig to rig and back) Double DB Walking Lunges @50/35lbs

Strict Pull Ups

4 x 5-10 Reps
*Rest as needed bt sets to keep quality and big sets. Use a band as needed or sub inverted rows for today.

Three Position Snatch (High Hang, Hang, Floor)

1-1-1-1-1
@60-65-70-75-75%
*You can drop the bar after the hang snatch

4 Rounds For Time:

20/16 Cal Row
15 HSPUs
10 Power Snatches @110/75lbs
*Rest 1:00 after each round
**30:00 Time Cap

Back Squat

3-3-3-3
*Work up to a heavy set of three.
**Should be heavier than last week’s 4s
Then do
6-8 Reps as a drop set at 70%

3 Rounds For Time:

50 DUs
8 Front Squats @155/105lbs
50 DUs
12 Burpee Box Jumps Overs @24/20”
*16:00 Time Cap
**Pick a barbell weight to keep the front squats unbroken. Scale to 0:30 of practice or max reps for the DUs or 75 Single Unders.

3 Rounds For Time:

75/50 Cal Bike
1:00 Rest
500/400m Row
1:00 Rest
100 Double Unders
1:00 Rest

For Time:

3 Rounds For Time:
400m Run
12 Deadlifts @185/125lbs

Immediately into

10:00 Easy Run

Immediately into

3 Rounds For Time:
400m Run
12 Deadlifts @185/125lbs

10:00 EMOM

3 Power Cleans
*Try to hold t&g reps for as long as possible. Otherwise go quick singles especially if you’re still sore/fatigues from Monday’s workout. Should be around 70-75% of 1RM.

10 Rounds For Time:

3 Bar Muscle Ups
3 Deficit HSPUs
9 Box Jump Overs @24/20”
*18:00 Time Cap 3 Bar Muscle Ups
**Sub 6 C2B Pull-ups, Pull-ups or Ring Rows for BMUs. Sub 6 Push-ups for HSPUs.

Back Squat

4-4-4-4
*Build up to a heavy set of 4 for the day.

4 Rounds of:

30 Wall Balls @20/14lbs
30 DB Snatches @50/35lbs
*Rest 1:00 after each round.

Open 23.1

Complete as many reps as possible in
14 minutes of:

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/1

10 Rounds NOT For Time:

(Steady State)
5 Strict Press @ 50%
10 Box Step-ups (Body weight ONLY)
20 Double Unders

Back Squat:

3×5 @ 70%

2 Rounds For Time:

3 Rounds:
10 Deadlifts
10 Bar Facing Burpees (Open Standards!)
* Rest 1:30 after 1st 3 rounds.