Monday 1.22

Name game: How many Opens have you done and are you signing up this year?

Warm up: 2 minute bike/row then rounds of 10 PVC front squats, 10 pass throughs, 5+5 scapular pull-ups + kip swings

WOD: Open 19.5
For time *20 minute cap
33-27-21-15-9
thrusters 95/65
chest-to-bar pull-ups

Masters 55+: 65/45, chin-over-bar pull-ups
Scaled: 65/45, jumping pull-ups

Accessory (optional):
5×10 barbell bent over row
100 band pull-aparts

Objective: The 2024 CrossFit Open kicks off in just over a month; today we’re revisiting the last WOD of the 2019 Open. It resembles a more challenging version of the benchmark “Fran,” but with more than twice the volume, so the approach is all different. This is not a sprint! Make sure to take breaks on the big sets of thrusters and chest-to-bar, then keep chipping away through the smaller rounds. The cap is aggressive but do your best. Pretend like it’s the Open: would you go for Rx or pick the scaled version?

Score: time to complete. If capped, add 1 second per missed rep (for example, if you finish all but the round of 9, your score would be 20:18).

Tuesday 1.23
Name game: What’s your favorite concession to buy at a movie theater?

Warm up: 3 minute bike/row then coach-led barbell

WOD: 20 minute EMOM
Minutes 1-8: 5 touch-and-go power snatches, using the same load for all 8 rounds
Minutes 9-12: rest & adjust weight
Minutes 13-20: 5 touch-and-go power cleans, using the same load for all 8 rounds

How to scale: Go from the hang and drop to 3-4 reps on the minute if needed to preserve technique.

Accessory (optional): 3 x 1 minute farmers’ carry. If grip was your limiting factor today or last Tuesday, do these more often!

Objective: Much like last Tuesday, we’re practicing barbell cycling — this time with power variations of both the snatch and the clean. Pick a challenging load with the understanding that your grip and lungs will be put to the test. Hook grip is your friend! See 7/28/23 (snatch) and 8/3/23 (clean) in SugarWOD for results from previous EMOMs in this style.

Score: snatch & clean loads

Wednesday 1.24
Name game: When it snows, how much shoveling are you responsible for?

Warm up: for 4 minutes complete rounds of :30 bike, 10 rocking tables, 5 inchworms

WOD: 2 sets of 3 consecutive tabatas; rest 4 minutes between sets. Each tabata is 8 rounds of :20 work, :10 rest.

Echo bike
Parallette shoot-through
Burpees
Rest 4 minutes
Burpees
Parallette shoot-through
Echo bike
*In a big class, stagger start by 4 minutes so everyone starts and ends on the bike.

How to scale: Make sure you can keep moving during each work interval. Use boxes for the shoot-throughs and/or do straight-arm burpees.

Accessory (optional): 3 rounds
Max reps strict chin-ups (unbroken)
Max reps ring push-ups (unbroken)

Objective: There are 6 total tabatas today, starting and ending on the bike, which is all about how much you’re willing to push — you won’t hit failure there. Next are parallette shoot throughs, which introduce an element of muscle fatigue in your core and shoulders. And finally, 2 consecutive rounds of burpees, which will test your grit like the bike but will also test your ability to overcome that shoulder fatigue.

Score: total reps

Thursday 1.25
Name game: What’s the busiest time of year/month/week at your job?

Warm up: 2-3 minutes jump rope work then rounds of 5-5-5-5 monster walks, 10 box step ups, 10 air squats

Strength: 3×5 pause front squats (3-second pause at bottom) using the same load for all three sets, then max reps, same weight, with no pause

WOD: For time *12 minute cap
50 single DB box step-ups 20” 50/35
200 double unders
50 single DB box step-ups 20” 50/35

How to scale: Modify so you can move quickly on the step-ups and allow time to challenge yourself on the double unders.

Step-ups: Use a lighter dumbbell and/or lower box such that you can complete the step-ups unbroken. 

Double unders: Spend up to 6 minutes making attempts or accumulating single-single-doubles. Otherwise, do 36/28 bike.

Objective: The front squats today are analogous to the back squats from last week. Aim for a slightly heavier load than you used for the tempo front squats on January 4. The WOD is a quick chipper mixing single leg work and double unders. You should be able to do both sets of step-ups essentially unbroken, buying yourself plenty of time to work through the double unders if they’re a weakness for you or to post a blazing fast score if they’re a strength.

Score: front squat weights (note max set) & time to complete

Friday 1.26
Name game: What smell reminds you of a parent/grandparent’s cooking?

Warm up: for 5 minutes complete rounds of 20 jumping jacks, 10 kip swings, 5 wall slides

Skill: 4 rounds for quality
3-5 muscle-ups or progressions (attempts, jumping/banded, transitions, strict pull-ups & dips)
2 minutes handstand walk practice (walking unassisted/over obstacles, around the box/shoulder taps, static holds, kicking up)

WOD: death by toes to bar *16 minute cap
*start at 5 reps in the first minute and add 1 rep per minute until you fail to complete the required reps within the minute.

How to scale: start with 1-4 reps in minute 1 and/or reduce the range of motion to a knees to elbow, knees to chest, or hanging knee raise such that you can make it through at least 8-10 minutes.

Objective: The Open is coming, which makes it the perfect time of year for dialing in your weaknesses and filling the holes in your skill arsenal. Today the focus is on two tricky gymnastics skills — muscle ups and handstand walking. Set a goal for today that represents progress for you. Be smart on the WOD — break the reps up before you need to, and focus on a strong, technically sound kip to maximize efficiency.

Score: total reps (max is 200)

Saturday 1.27
Name game: How many streaming services do you subscribe to?

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap
100-75-50-25 calorie row*
*Partner holds plank
50-38-25-12 bench press 155/105**
**Partner holds KBs 24/16 in front rack

How to scale: Modify the bench press weight so that you can do sets of 7-10 reps at a time; modify the kettlebell weight so that they’re never the reason you need to switch.

Objective: Like many partner WODs, today is about communication and knowing your capacity, particularly because there is no built-in rest. Try to stay on the row for at least 60-90 seconds at a go to minimize transitions there. Fatigue will hit faster on the bench and KB holds, so go in with a plan for when you’ll switch off and make sure you’re breaking on both movements short of failure.

Score: time to complete

Sunday 1.28
Strength:
Back Squat: 4 sets of 6 reps – 75% of 1RM
Front Squat: 4 sets of 6 reps – 65% of 1RM
Bulgarian Split Squats: 4 sets of 8 reps per leg (Barbell or DB)
Farmer’s Walk: 4 sets of 1 minute