Monday 3.17
Name game: On a trip to Ireland, what would you be most excited to do?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 scap pull-ups, 5 divebomber push-ups

Skill: kipping/pull-ups/muscle-ups
10 minute EMOM
Beginner: 5-8 kip swings and/or 3 pull-up negatives (jump to the top and lower slowly; with band if needed)
Beginner/Intermediate: 3-8 kipping pull-ups or kipping chest-to-bar pull-ups
Intermediate/Advanced: 3-5 kip swings on rings + transition drills
Advanced: 3-5 bar or ring muscle-ups

WOD: 15 minute AMRAP
100 double unders
25 parallette shoot throughs
25 handstand push-ups

How to scale: Modify to give yourself a shot at 3 full rounds, reducing the reps if needed.

Double unders: Spend up to 90 seconds per round practicing, making attempts, or accumulating single-single-doubles; or sub 150 single unders.

Shoot throughs: Use boxes or benches.

Handstand push-ups: Use 1-2 ab-mats or sub pike push-ups or z-press.

Objective: Many athletes hit a roadblock at the pull-ups, chest-to-bar, or bar muscle-ups in 25.2; today’s skill work is one small step toward ensuring that doesn’t happen again next year. Pick a pull-up skill that needs work and get some good practice. The workout has three movements on which inefficiency punishes your shoulders. Stay relaxed on the double unders, keep a tight core on the shoot throughs, and use the kip to your advantage on the HSPU.

Score: rounds & reps

Tuesday 3.18
Name game: What’s the worst “wardrobe malfunction” you’ve had?

Warm up: 2 minute run/bike/row then rounds of 5 air squats, 5 jumping squats, 5 inchworms, 5 monster walks

Strength: 5-10 minutes to warm up to starting load, then every 3:00 for 5 sets:
3 tempo front squats @33×1
*Same load all 5 sets

WOD: AMREPs in 7 minutes:
10 goblet squats 24/16
2, 4, 6 etc.
burpees over bar (lateral)

How to scale: Use a lighter kettlebell and do straight-arm burpees/step over the bar. You should be able to do all of the goblet squats unbroken.

Objective: We’re back to heavy front squats, this time with a tempo. Pick a challenging load and stick with it, bearing in mind that you’ll get at least 2:30 rest between sets. The workout is not dissimilar to 18.2, which we revisited in the leadup to the Open, but this time the squats are lighter, and constant, while the burpees ascend twice as fast. The clock will save you much sooner today, so commit to picking up your kettlebell right away and working continuously on the burpees, even if they’re slow.

Score: squat load & total reps

Math: number of rounds/reps = 1/12; 2/26; 3/42; 4/60; 5/80; 6/102; 7/126; 8/152; 9/180; 10/210.

Wednesday 3.19
Name game: If you ended up with the dream job of your 5-year-old self, what would you be doing right now?

Warm up: for 4 minutes, rounds of :30 row, 10 down dog with alt. toe touch, 10 box step-ups

WOD: 5 rounds for time *35 minute cap
30 alternating hang dumbbell snatches 50/35
30 box jumps 24/20
30 calorie row
*start on any movement to share rowers; sub 30 cal C2 bike or 24 cal Echo if none available

How to scale: Modify so that no movement takes longer than 2:30 to complete. Newer athletes should reduce the reps to 20-25 each.

DB snatches: Use a lighter dumbbell.

Box jumps: Use a lower box.

Row: Reduce the calories to take less than 2:30.

Objective: We’re going long today with a triplet of hinging skills. As always, slow and steady will win this race, and a pace of less than 7 minutes per round will beat the cap. Pick the skill that you’re best at among the three and treat that as your “rest” station each round, then push hard to make it through the other two.

Score: time to complete

Thursday 3.20
Name game: What are you most looking forward to about spring?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 5 band pass throughs, 5 band strict press, 5 band good mornings

WOD: 32 minute EMOM (8 rounds)
Minute 1: 10/7 calorie Echo bike + max reps strict press 95/65 (no racks)
Minute 2: rest
Minute 3: 10/7 calorie Echo bike + max reps ring rows
Minute 4: rest
*Rx ring rows = heels in front of rings set no higher than belly button height.

How to scale: Reduce the calories to be completed in under :35 every time. Pick a press load you can do for 10+ reps when fresh.

Objective: Like last Monday, we’re mixing hard cardio efforts and pressing, along with some pulling added to the mix. This WOD has 16 minutes of total work, and ideally you’re spending less than half of that time on the bike, meaning you’ll need to push yourself to get those calories done quickly. Get to your bar or rings right away and start knocking out reps. The rest is in sight!

Score: total reps (strict press + ring rows)

Friday 3.21
Name game: Would you rather remember all your dreams vividly or not dream at all?

Warm up: coach-led barbell

Strength: 16 minute EMOM
Rounds 1-8: 1 tall snatch
Rounds 9-16: 1 muscle snatch

WOD: For time *12 minute cap
8-16-24-16-8
toes to bar
alternating pistol squats

How to scale: Decide if you’re looking for a metcon or skill work, and scale down or try for harder skills accordingly.

Toes to bar: Do knees to elbows, chest, or hips.

Pistols: Go to or from a box or sub a challenging skater squat/curtsy squat/reverse lunge.

Objective: This snatch work is in parallel to the clean work last Thursday, focusing on quick elbow turnover and dropping under the bar. These are drills to work on technique; a heavy load is not the primary goal today. The workout has ascending and descending reps of two skills without much interference, so try to move quickly through both.

Score: snatch loads & time to complete

Saturday 3.22
Name game: Who’s the fittest person in your family? (Other than you, of course)

Warm up: coach-led funzies

WOD: Jessenia & Mark’s Wedding WOD
For time with a partner *35 minute cap
1 mile run
Then,
3 rounds of
25 power cleans 185/125
25 burpee pull-ups
Then,
1 mile run
*Partners run together and split the other work as desired

How to scale: Pick versions of the clean and burpee pull-ups that will still look good come reps 70-75.

Run: Split the work with your partner or reduce the distance to one you can cover in under 10 minutes. In case of bad weather, share a 2000m row.

Cleans: This should be a moderately heavy load. Reduce the weight to maintain quick singles.

Burpee pull-ups: Do straight arm burpees and use a lower pull-up bar or do burpees + ring rows.

Objective: All-star athlete Jessenia has had a big month: she got married to former CFN coach and member Mark, celebrated a birthday, and still found time to post top scores in the CrossFit Open. In her honor we have a partner workout with a few of her favorite things. To beat the cap you’ll need to run fast and share the work wisely on the cleans and burpee pull-ups. Good luck!

Score: time to complete

Sunday 3.23
Strength: front squat 8×4