Monday 1.9
Name game: Are you signed up for the CrossFit Open?

Warm up: coach-led barbell

Strength: Every 90 seconds for 10 rounds
1 3-position power clean + 1 push jerk (high hang, hang, ground, push jerk)

WOD: Open 13.4
AMREPs in 7 minutes
3, 6, 9, 12, etc.
clean & jerk 135/95
toes to bar
*Masters 55+ Rx: 115/65

Lifestyle: 95/65, K2E or knee raises

Objective: The Crossfit Open is just over a month away, and to prepare for the style and intensity of workouts we’re revisiting some past Open WODs. This workout from 2013 is a quick one, but expect to break both movements early and often in order to maximize your ability to accumulate reps for the full 7 minutes.

Score: max complex weight & total reps

Tuesday 1.10
Name game: What was the name of your first pet?

Warm up: for 4 minutes complete rounds of 10 med ball squats, 10 kip swings, 10 Russian KBS, 10 step-ups

WOD: For time *28 minute cap
1 round of:
36 wall balls 20/14
36 pull-ups
36 American KBS 24/16
36 box jumps 24/20

Rest 2 minutes

Then, 2 rounds of:
18 wall balls 20/14
18 pull-ups
18 American KBS 24/16
18 box jumps 24/20

Rest 2 minutes

Then, 3 rounds of:
12 wall balls 20/14
12 pull-ups
12 American KBS 24/16
12 box jumps 24/20

Lifestyle: 24/12/8 rep scheme; med ball 14/10, banded pull-ups or ring rows, KB 20/12, step-ups

Accessory (optional): 3 rounds of 10/10 KB side bend, 10/10 single leg KB RDLs

Objective: This workout has a lot of volume — 108 of each movement — and a time cap to encourage everyone to approach it with a healthy respect for their own limitations. The ultimate goal is for everyone to finish, so don’t be shy about scaling the reps or skills in ways that allow you to keep moving consistently and safely. The cap means you need to average under 8 minutes per section to get it done.

Score: total time (or reps completed at cap – total is 432)

Wednesday 1.11
Name game: What was your dream job when you were a kid?

Warm up: 4 rounds, :20 per station, of rocking tables, scap push ups, inchworms

Strength: 4×10 bench press

WOD: In 8 minutes:
1k row time trial
Then, max reps in remaining time: hand-release push-ups
*If necessary, stagger start by 5 minutes to share rowers

Lifestyle: box push-ups

Objective: The focus today is on getting in four big, heavy sets of bench press, but you also have a chance to test a benchmark row distance. A 1k is not an all-out sprint, but it is a short effort — 3 to 5 minutes — that should be approached with very high intensity. Go for a negative split: a faster time for the second 500m than the first. Once you finish, take a few seconds to recover but try to get started accumulating push-ups.

Score: bench press weights & row time (note total push-ups)

Thursday 1.12
Name game: What color are your eyes?

Warm up: for 4 minutes complete rounds of 10 pvc good mornings, 5 air squats + 5 jumping squats, 10 lunges

Strength: 5 sets of 3 front squats + 6 back squats
*Use the same weight for all sets and rest 90 seconds between your 5 working sets. There is no rest between the front and back squats other than transition time from front to back rack.

WOD: 3 rounds for time *15 minute cap
75′ walking lunge
50 air squats
25 barbell good mornings 45/35

Objective: Leading up to the Open we’re taking a break from tempo and pause squats and focusing more on strength capacity and endurance. For today’s strength portion you’ll be doing a decent volume of front and back squats with short rest. Make sure you pick a weight you can sustain for all 5 sets. The workout is mostly bodyweight skills. It will burn, but you need to keep moving if you want to beat the cap.

Score: squat load & time to complete

Friday 1.13
Name game: What is one superstition you have?

Warm up: DU tabata

WOD: 20 minute AMRAP
5 burpees
1 rope climb
30 double unders
*start on any movement to share ropes

Lifestyle: straight-arm burpees, partial climbs or 4 hanging knee raises, 10-15 S-S-D, 30-45 seconds of DU attempts, or 6/4 calorie bike

Accessory: 3 rounds of 20m/side offset KB carry (carry a heavier KB farmers-style and a lighter KB in the front rack)

Objective: This workout is a relatively long AMRAP with short, quick rounds. There’s no reason to break up these movements, but it’s also important not to fall into the trap of starting out too fast. The double unders are the biggest break for your shoulders, so make sure you’re keeping them relaxed.

Score: rounds & reps

Saturday 1.14
Name game: Do you prefer DT with a barbell or with dumbbells?

Warm up: 6 minute EMOM with a partner alternating 1 minute bike, 1 minute rounds of 10 banded good mornings, 10 banded strict press, 10 band pull-aparts

WOD: For time with a partner *35 minute cap
40/35/30 calorie bike
2 rounds of dumbbell DT 50/35
40/35/30 calorie bike
4 rounds of dumbbell DT
40/35/30 calorie bike
6 rounds of dumbbell DT
40/35/30 calorie bike
8 rounds of dumbbell DT
*alternate full rounds of DT with your partner; switch as needed on the bike
**1 round of DT is 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads

Lifestyle: 40/25; scale the bike calories if the first set takes longer than 4 minutes.

Objective: While the division of labor on the bike is up to you, each partner is responsible for 10 full rounds of dumbbell DT. You should be getting roughly 1:1 rest during the DT portions, so try to keep each round unbroken, or with a single break after the 11th deadlift. Averaging 1 minute or less per round of DT will buy you 15+ minutes to make it through the bike calories.

Score: time to complete (or note reps completed at cap; total is 700/680/660)

Sunday 1.15
Strength: 20 min EMOM front squat 5 reps with 3 sec pause last rep