Workout of the dayFor Time: 5 strict muscle-ups 50 double-unders 4 strict muscle-up 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders This couplet combines two high skill movements in a descending rep scheme. Athletes should choose versions of each exercise that can be done unbroken for all sets, with small breaks in the transitions. The quick sprints with the rope will add up and challenge the muscle-ups under cardiovascular respiratory endurance and stamina fatigue. Newer athlete's should treat this as a skill day, reducing the reps, and even using progressions to train and practice. ScaledFor Time: 5 muscle-ups 50 double-unders 4 muscle-up 40 double-unders 3 muscle-ups 30 double-unders 2 muscle-ups 20 double-unders 1 muscle-up 10 double-unders FoundationsFor Time:
5 leg assisted muscle-ups 50 single-unders 4 leg assisted muscle-up 40 single-unders 3 leg assisted muscle-ups 30 single-unders 2 leg assisted muscle-ups 20 single-unders 1 leg assisted muscle-up 10 single-unders Sub the single-unders to jumping jacks and the muscle-ups for backpack man-makers (A push-up, renegade row, squat and press exercise). Dumbbells are a great option for man-makers. Post scores and scales to comments.
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Workout of the dayDeadlift 5-5-5-5-5 reps This heavy day is working on lower body stamina and strength. Grip may play a factor in todays session as 5 reps over the course of 5 sets is a moderate amount of volume at a heavy loading. Ideally each set is holding close to a maximum 5 rep lift based off a high percentage close to or above 80% of a 1 rep max. Intermediate athletes can use this day for building up to a 5 rep maximum lift. Newer athletes should treat this as a skill day to work on mechanics and consistency. ScaledDeadlift 5-5-5-5-5 reps Build up each set with plenty of rest between sets. Load should feel heavy around the 3-4 rep range and tough to squeak out the last rep. FoundationsEvery 2-minutes on the minute for 16-minutes
3 dead stop deadlifts This version allows for plenty of time with a light weight to do 8 sets of 3 excellent reps. Technique is the goal. Practice setting the bar up close to the legs and over the middle of the foot while keeping the mid-line stable and neutral. The hips and shoulder should rise together until the bar reaches knee height, then stand tall to finish the rep. Move slow and controlled with a reset on each rep. If at home, dumbbells or a heavy backpack is a great option for todays workout. Standing on step to increase the range of motion is a way to increase the difficulty if needed. Post scores and scales to comments. Workout of the day30-20-10 reps for time of: GHD sit-ups Toes-to-bar Wall ball shots W: 14lb ball to 9ft target M: 20lb ball to 10ft target This workout is a triplet with two mid-line stability exercises followed by a full body weight lifting/throwing skill. The volume of each round decreases allowing for larger sets to be completed and repeated. Athlete's who have only performed these exercises a few times should consider scaling the reps or range of motion to allow for constant movement. The GHD holds the lower half of the body still, while the upper body moves, requiring a ton of abdominal support. The toes-to-bar have the upper-body fixed and demands the lower body to moves through strong flexion and extension. Both of theses will tax the body in a way that forces solid mechanics for the wall-balls shots. Scaled30-20-10 reps for time of: Straight leg sit-ups Laying toes-to-bar Wall ball shots W: 10lb ball to 9ft target M: 14lb ball to 10ft target Foundation30-20-10 reps of:
Sit-ups Laying leg raises Wall-ball shots or weighted thrusters W: 10lb ball to 8ft target M: 14lb ball to 10ft target Post scores and scales to comments.
CrossFit Open Workout 22.1Complete as many rounds as possible in 15-minutes of: 3 wall walks 12 alternating dumbbell snatches 15 box jump-overs W: 35lb dumbbell, 20in box M: 50lb dumbbell, 24in box Scaled15-minutes of: 3 scaled wall walks 12 alternating dumbbell snatches 15 box jump or step overs W: 20lb dumbbell, 20in box M: 35lb dumbbell, 24in box Foundations15-minutes of:
3 5ft bear crawls 12 alternating dumbbell snatches 15 box step-overs W: 10lb dumbbell, 12in box M: 20lb dumbbell, 12in box Post scores and scales to comments. If you are signed up for the Open, log-in to the Games app or website and submit your score if judged or video for review. The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the Day3 rounds for time of: Run 200 meters 20 knees to elbows Run 200 meters 20 dumbbell thrusters M: 40 lb dumbbells W: 25 lb dumbbells This workout is a triplet combining all three modalities: monostructural + gymnastic + weight lifting. The workout has a moderate amount of reps of both knees to elbows and dumbbell thrusters. The thrusters are slightly lighter than normal weight, which should allow for slightly larger sets and/or less rest. 20 reps per round can be maintained for advanced athletes, however most will need to break that work into 2-3 sets. The workout is split up like two small couplet per round where the run is going constantly interfere with the weight lifting and gymnastic exercise. The run are very short, but all-together add up to a moderate amount of distance. This workout is going to be a great full body conditioning session. Scaled3 rounds for time of: 200 meter run 15 knees to elbows 200 meter run 15 dumbbell thrusters M: 30 lb dumbbells W: 20 lb dumbbells At Home/Foundations3 rounds for time of:
200 meter run/walk 20 sit ups 200 meter run/walk 20 back pack thrusters Post scores and scales to comments. The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the day Weighted Pull-ups 3-3-3-3-3 reps This upper body day is meant to be as heavy as possible for each set with as much rest as needed between sets. If weighted pull-ups are not an option, unweighted pull-ups or strict banded/leg assisted pull-ups are great option. Consider practicing some "Lock Offs" (Holding the chin over the bar at the top position) if the finishing position of the pull-up is challenging. Athlete's using assistance may need to increase the overall volume to sets of 4-6 reps as while practicing full range of motion. ScaledPull-ups 3-3-3-3-3 reps FoundationsCandlesticks
5-5-5-5-5 reps Review this video and practice a few variations. Choose a challenging option that feels tough for 3 but still allows for 5 reps to be completed slow and controlled with plenty of rest between sets. Post scores and scales to comments. Workout of the day 4 rounds for time of: 20 squat cleans 800-meter run M:115lb W:75lb This workout is a couplet combining to lower body exercises. The reps and distance of the run are moderate and will need to be paced so that excessive resting is not needed. The loading on the barbell is also moderate, but should be light enough to do fast singles or quick sets with minimal rest. The overall fatigue of the legs will play a major factor so going the pace you want to be moving in the last round from the get go will help keep this workout balanced without red-lining too soon. The runs should be 4-5 minutes or 3 for faster athletes. This is 2-miles worth of running and 80 squat cleans, so expect this workout to be longer and more cardiovascular endurance focused. Scaled 4 rounds for time of: 20 squat cleans 600-meter run M:75lb W:55lb At Home/Foundations 3 rounds of:
20 squats 400-meter run Increase the distance of the run or add weight to the squat to make this at home version of the workout more challenging. Reduce the number of squats or do a sit to stand variation to a chair to scale the difficulty of this workout as needed. Post scores and scales to comments. The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the day30 rope climbs, 15ft ascents This workout is a single modality day focusing on upper body pulling stamina. Utilizing an effective foot wrap help limit overall fatigue and loss of grip later in the workout. Newer athletes should scale to a rope pulling variation like pull from sit to stands or pull-ups with a foot wrap to build confidence and familiarity on the rope. Reducing the overall distance or reps required is also a great way for intermediate athletes to practice this high level skill. Scaled30 rope climbs, 12ft ascents At Home/FoundationsEvery minute on the minute for 20-minutes of:
5 right arm backpack rows 5 left arm backpack rows 5 burpees This workout tries to preserve the stimulus of pulling by targeting the arms individually and then adding a full body conditioning movement to replicate the wrap and stand portion of the climb. To increase difficulty, use more load on the rows or add more reps per arm. To decrease difficulty perform burpees without the push-up. Review the single arm dumbbell row to have a general idea about stance and body position for the single arm row here. Post scores and scales to comments The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the dayThruster 3-3-3-3-3-3-3 reps This is heavy day working both the lower and upper body body. For most the limiter on this workout is going to be the overhead pushing portion of this exercise. All athletes should focus on keeping the bar path over the middle of the foot and keeping the bar in contact with the shoulders in a front rack position for the squat. Newer athletes may need a target to squat to, or even a bench to perform reps from with pauses at the bottom and top to practice positioning. Athletes who have sound mechanics should be attempting a relatively heavy load for each set. ScaledThruster 5-5-5-3-3-3 reps At Home/FoundationsTabata Backpack Thrusters
8 rounds for as many reps as possible of: 20-seconds of backpack thrusters 10-seconds rest Backpacks or other household objects are great subs for performing loaded exercises at home, plus this variation is practical to moving actual objects. Backpacks are also considerably lighter, which is great for newer athletes to practice with, but also allows for intermediate athletes to push the pace while staying with-in sound mechanics. Post scores and scales to comments. The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the dayFor Time: Row 5000-meters ScaledFor Time: Row 3000-meters At Home/FoundationsFor Time:
Run/walk 5000-meters or as far as possible in 20-minutes The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. And then, Order a CrossFit AFK Open 2022 shirt here! Workout of the dayFor total reps of: 3 sets of shoulder presses, 2/3 body weight 3 sets of strict pull-ups 3 sets of push presses, 2/3 body weight 3 sets of strict pull-ups 3 sets of push jerks, 2/3 body weight 3 sets of strict pull-ups Rest precisely 30-seconds between sets. This workout is an upper body day focusing on pushing variations and strict pulling. Pacing should be with 3-5 reps before failure. Exercises should be scaled to a version of the movement or load that allows for close to 20 reps or more when fresh. The pull-ups stay strict and will likely drop off dramatically as 30-seconds is a short rest. The pressing movements change to allow for more core to extremity (hip and leg drive) which will allow those reps per sets to hold closer to the starting round. ScaledFor total reps of: 3 sets of shoulder presses, empty barbell 3 sets of ring rows 3 sets of push presses, empty barbell 3 sets of ring rows 3 sets of push jerks, empty barbell 3 sets of ring rows Rest precisely 30-seconds between sets. At Home/FoundationsFor total reps of:
2 sets of pike push-ups or foot elevated push-ups 2 sets of back pack bent over rows 2 sets of push-ups 2 sets of back pack bent over rows 2 sets of kneeling push-ups or hands elevated push-ups 2 sets of back pack bent over rows Rest precisely 30-seconds between sets. Scale the push-ups to variations that allow for 10 or more reps per set, even if this means using the same version for every set to allow for more volume and practice. The backpack should be loaded with books or other household objects to allow for no more than 20-25 reps per set. If the load is too light and limited, perform the reps to a tempo of 2-3 seconds up and down (eccentric/concentric). Post scores and scales to comments. The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division. These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. To sign up for the Open click here. Workout of the dayFor Time: 10 single leg squats 20 double-unders 20 single leg squats 40 double-unders 30 single leg squats 60 double-unders 40 single leg squats 80 double-unders 50 single leg squats 100 double-unders Scaled10 single leg squats to a box above parallel 20 single-unders 20 single leg squats to a box above parallel 40 single-unders 30 single leg squats to a box above parallel 60 single-unders At home/foundations10 lunge steps
20 jumping jacks 20 lunge steps 40 jumping jacks 30 lunge steps 60 jumping jacks Post scores and scales to comments. Workout of the day3 rounds for time of: 15 kettlebell swings 20 box jumps 250-meter row W: 35lb kettlebell, 20in box M: 53lb kettlebell, 24in box This workout combine several lower body dominate exercises at low to moderate reps. This can be sprinted for experienced athletes who know their 250-meter pace, and have a rhythm for box jumps. The swings, box jump, and row use the hip very similarly but just different enough that most athletes will need to pace this workout to manage fatigue from these three similar exercises. Workout at home3 rounds of:
15 back pack swings 20 stair jumps or step-ups 250-meter run Athletes should choose a height for box jumps or steps-up that they are comfortable jumping too under fatigue. Post scores and scales to comments. Workout of the day6 rounds for time of: 5 hang power cleans 10 weighted lunges W: 105lb M: 155lb Then, 4-minutes of: Handstand walk as far as possible This workout is a two part piece targeting lower body and then upper body. The load used for this workout should be something that can allow for unbroken rounds early on with quick breaks in the transitions in the later rounds. The longer the bar stays off the ground the quicker and more effective this workout will be. Rest as needed before attempting the handstand walk. having sections of 5-50ft depending on skill level will help to keep track of total distance traveled. Workout at home6 rounds of:
5 deck squats 20 jumping lunges Then, 4-minutes of: Handstand or plank practice This workout is going to challenge the lower body and then finish with some upper body skill work. This workout is entirely body weight and can be completed in most spaces with enough floor space for the deck squats (a candle stick + squat variation). Reduce the rounds to 4 or 5 to decrease difficulty. Post scores for both the 6 rounds and handstand walk distance along with any scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 10 right arm dumbbell overhead squats 5 bar muscle-ups 10 left arm dumbbell overhead squats 15 toes-to-bar W: 35lb M: 50lb This workout is a triplet combining two higher skill gymnastic movements with a high skill weight lifting exercise. The overall demand for this workout is full body, however the majority of the effect this workout will have will be stamina of the upper body and midline. The load for the dumbbell should be something that can be used for many unbroken sets of 10 per arm. This will be challenging because most people have a dominate arm and non dominate arm that will balanced out during this workout. The sets of hanging bar work should be a rep range that can be done unbroken for a few rounds with a few breaks in the later rounds. Choose variations of each exercise that eliminates the need for long breaks. Workout at home12-minutes of:
10 single arm soup can squats 3 wall walks 10 single arm soup can squats 15 V-ups This workout is substituting muscle-ups for wall walks which will preserves the challenging upper body exercise paired with the single arm squats. V-ups are a great modification if a pull-up bar is not available. The overall reps and range of motion for should be scaled to allow for correct mechanics. If mechanics, like a strong and stable midline during the squats and wall walk, and control in the overhead position on hollow on the floor for V-ups, are sound, then range of motion can be increased. Post scores and scales to comments. Workout of the day5 rounds for time of: 35 double-unders 200-meter run This is a sprint. This couplet combines two monostructural exercises in short sets that create a fast lower body conditioning workout. Newer athletes should perform single-unders or as many double-unders as possible in one attempt up to 35 to keep the intensity of this workout high. The run is short and the set of jump rope is small enough that transitioning and avoiding trips on the rope will greatly affect overall time to complete. Workout at home5 rounds of:
35 jumping jacks 200-meter run The distance on the run and reps for the jumping jacks can be reduced so that each round is close to 1-minute, and not going over 2-minutes for completion. This will be very demanding on the lower body for newer athletes, so reducing the round to 3 or 4 is also a great option for decreasing the difficulty and keeping the intensity up to have a better and more effective workout. Post scores and scales to comments. Workout of the day3 rounds for time of: 25 deadlifts 1K Bike W: 155lb M: 225lb This workout is a couplet of two lower body exercises. The bike is relatively short and can be completed on any style bike. The deadlift is at a moderate loading with a higher rep scheme. Break the deadlifts per round up into workable chunks that allow for great technique to be maintained. Bike at a pace that allows for quick transition back into this deadlift-y workout. Workout at home3 rounds of:
35 back pack deadlifts 2-minute plank hold This workout will challenge the mid-line, as both exercises demand stability it different ways. Choose a duration of plank and load for deadlift that can be completed in 4 sets or less per round. Post scores and scales to comments. Workout of the dayTime-Priority Fran Complete as many reps as possible of: 60-seconds of thrusters 60-seconds of pull-ups 45-seconds of thrusters 45-seconds of pull-ups 30-seconds of thrusters 30-seconds of pull-ups W: 65lb M: 95lb This couplet combines the classic thruster/pull-up complementary theme. What one exercise is missing, the other makes up for it. This version of Fran sets the clock at under 5-minutes. Newer athletes who have not completed Fran should reduce the load of the thruster and pick a pull-up variation that allows them to keep moving with very little rest. Intermediate and advanced athletes can base their performance off their previous Fran time. Workout at homeComplete as many reps as possible of:
60-seconds of back pack thrusters 60-seconds of sit-ups 45-seconds of back pack thrusters 45-seconds of sit-ups 30-seconds of back pack thrusters 30-seconds of sit-ups This version of the workout substitutes sit-ups for pull-ups for athletes that do not have access pull-up bar. The sit-up will still challenge the mid-line through flexion and extension similar to a kip for pull-ups during conditioning workouts, without stepping into the demands of the thrusters. Post scores and scales to comments. Workout of the dayFreestyle Diane 45 reps of each for time: Deadlifts Handstand Push-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. W: 115lb M: 225lb Newer athletes should attempt this workout with a reduced load and challenging version of push-up. The classic 21-15-9 rep scheme will be the best option for most athletes. Intermediate and advanced athletes who have performed this workout many times before should attempt the rep scheme that allows them best to complete the work prescribed. Workout at home45 reps, any way any how of:
Single leg back pack deadlifts, each leg Handstand push-ups Post scores and scales to comments. Workout of the dayFor Time: 60 sit-ups 50 toes-to-bars 40 GHD sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups This workout is a chipper filled with mid-line and upper body pulling exercises. The skill needed for the earlier exercises is lower and progressively increases. The rep scheme also decreases as the skill demand/strength increases. Each exercise should be a version that can be completed a few sets each before moving on to the next. Workout at homeFor Time:
60 sit-ups 50 laying leg raises 40 straight leg sit-ups 30 bent over rows, with a back pack 20 single arm rows, each arm with a back pack 10 ground to overheads, with a back pack To decrease difficulty, decrease the overall volume of the exercise as needed to be able to complete each movement a few sets with quick rest. Post scores and scales to comments. Workout of the day2 rounds of: 1-minute of cleans 3-minutes rest 1-minute of cleans 3-minutes rest 1-minute of cleans 3-minutes rest -Increase load from minute to minute and maintain as much unbroken, touch and go reps as possible. W: 110lb-125lb-135lb M 165lb-185lb-205lb This workout is focusing on moderate weight cleans, any version, in the form of barbell cycling. This is sneaky conditioning as each 1-minute interval will absolutely challenge stamina and cardiovascular endurance. 3-minutes will be plenty of rest to recovery early on however overall fatigue will set in during the later rounds and if the load is not scaled appropriately to something that can be maintained. This is similar to doing 200-400 meter sprints at the track, but with a barbell. A goal for intermediate athletes would be to match their reps completed from the first three loads to the second three repeated loads. 2 rounds of:
1-minute of push-ups 3-minutes rest 1-minute of pike push-ups, with feet on the floor 3-minutes rest 1-minute of handstand push-ups, or piked push-ups with feet elevated 3-minutes rest Chose a push-up variation that can be maintained quickly with solid midline stability and upper body control and increase the difficulty of the push-up to ramp up per interval. To decrease difficulty perform kneeling or elevated push-ups or use the same variation of push-up each round. Post scores and scales to comments. |
