Monday 2.24
Name game: What was your parents’ go-to punishment when you got in trouble as a kid?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 band strict press, 10 scap pull-ups

Strength: strict press 5×5 (25 mins)
*Before each working set: 2 minute run, bike, or row, conversational but faster than warm up pace. This is instead of, not in addition to, the 2-3 minutes of rest you’d ordinarily take between sets. Do your set, add weight as needed, do your cardio, then go right back to the bar.

WOD: For time *10 minute cap
50 strict pull-ups
100 push-ups
*Partition as desired
**Rx = Rx movements finished under the cap

How to scale: Decide if you want to modify sufficiently to finish or challenge yourself and simply accumulate reps until the cap.

Pull-ups: Mix-and-match jumping pull-ups and ring rows. No kipping.

Push-ups: Elevate hands as needed.

Objective: Aim for heavier strict press loads than you used for the 5×5 on February 3 while approaching this mix of lifting and zone 2 cardio in the same way that you have for the past two weeks. The workout features more strict movement in a choose-your-own-adventure format. Small sets on both will help keep you from hitting failure.

Score: max press load & time to complete

Tuesday 2.25
Name game: What emoji best represents your mood today?

Warm up: 2 minute bike/row then 2 rounds of 10 air squats, 10 down dog w/ alt. toe touch, 10 box step-ups, 5 monster walks

Strength: 5-10 minutes to build to working weight, then every 3 minutes for 5 sets:
Round 1: 1 pause front squat + 4 front squats
Round 2: 1 pause front squat + 3 front squats
Round 3: 1 pause front squat + 2 front squats
Rounds 4&5: 1 pause front squat + 1 front squat

WOD: For time *8 minute cap
15-12-9-6-3
toes to bar
box jumps 30/24

How to scale: This is a sprint. Pick options you can do unbroken or close to it.

Toes to bar: Reduce the reps to 10-8-6-4-2 or do knees to elbows/chest/hips.

Box jumps: Use a lower box, keeping the jump if possible.

Objective: Unlike the previous three weeks in which we’ve tried to use the same load for all of our squats, today the goal is to add weight for each set, finishing with a heavy double in each of the last two rounds. Aim to do your first set at a heavier load than you used on 2/6 and build from there. The workout is a quick couplet of skills with a lot of movement at the hips. Try to keep your toes to bar unbroken or close to it and keep up good pace on the high box jumps.

Score: max squat load & time to complete

Wednesday 2.26
Name game: Would you rather be able to predict the future or remember everything you have ever done?

Warm up: for 4 minutes, rounds of 8 pass throughs, 6 DB deadlifts, 4 inchworms w/ push-up

WOD: With a partner, 4 rounds, 6 minutes on, 2 minutes off, for max reps
40 alternating dumbbell snatches 50/35
20 double dumbbell hang clean & jerks 50/35
Max reps in remaining time, dumbbell burpee box step ups 20” 50/35
*1 partner works at a time, switch as desired.
**Rx+ solo, 30 snatches, 15 C&J each round.

How to scale: Use lighter dumbbells and a lower box. Do straight-arm burpees if needed.

Objective: Today’s partner WOD will be on the easier side done as written, giving you time to recover ahead of 25.1; the Rx+ option is there for those looking for a more challenging workout. Whether with a partner or solo, try to have at least 2 minutes on the box each round.

Score: total DB burpee step-ups

Thursday 2.27
Name game: If you had to run for elected office, what position would you want?

Warm up: for 4 minutes, rounds of :30 jump rope practice, 10 scap pull-ups, 5 hanging knee raises (bar or rope)

Skill: rope climbs
10 minute EMOM
Advanced: 1-2 legless or L-sit rope climbs
Intermediate: 1-2 full or partial climbs, aiming for as few pulls as possible
Beginner: alternate practicing foot locks and knee raises on the rope

WOD: 4 rounds for max reps
3 minutes bike or row for calories
1 minute max double unders

How to scale: Go as easy or as hard as you’d like depending on your plans for the Open. Use the jump rope time for practice or sub single-unders.

Objective: It’s the day before the Open starts, so it’s up to you to plan your effort based on when you expect to do 25.1 and how well rested you want to be for it. The rope climb work today is just practice, so challenge yourself as much or as little as you want during the skill EMOM. Likewise, the workout could be a very hard, cardio-intensive effort, or simply a solid 16 minutes of Zone 2 work.

Score: total reps (calories + DU)

Friday 2.28
Name game: How many CrossFit Opens have you participated in?

WOD: Crossfit Open 25.1

Objective: Have fun and good luck!

Saturday 3.1
Name game: How many CrossFit Opens have you participated in?

WOD: Crossfit Open 25.1

Objective: Have fun and good luck!

Sunday 3.2
Strength: Bench Press 8×4, Strict Press 8×4