Monday 3.3

Name game: Would you rather be kidnapped by pirates or by aliens?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 air squats, 5 monster walks

Strength: 5-10 minutes to build in weight, then every 3:00 for 5 sets:
5 front squats

WOD: For time *10 minute cap
30 bar muscle-ups
*Every minute, starting at 0:00, complete 30 double unders

How to scale: Limit your time spent on double under attempts or single unders to less than :25. Complete 30 reps of the most challenging pull-up you can do or 60 ring rows.

Objective: We’re eliminating the pauses this week and going back to the sets of five we started with on February 6. Unlike in previous weeks, you should be building across each of these working sets, ideally starting around the load you used on 2/6 and adding weight from there. Last October, we did 30 muscle-ups for time; this time we’re adding in a jump rope buy-in every minute. A pace of 3 reps per minute once you’ve got the double unders done beats the cap.

Score: squat load & time to complete

Tuesday 3.4
Name game: If you had to eat a crayon, what color would you choose?

Warm up: coach-led barbell

Strength/WOD:
Every 1:30 for 8 rounds
Odds: 5 touch-and-go power snatches + max calorie Echo bike
Evens: rest
Three minute rest/weight reset, then:
Every 1:30 for 8 rounds
Odds: 5 touch-and-go power cleans + max calorie Echo bike
Evens: rest
*Use the same weight for all 4 sets of each lift

How to scale: Ignore the touch-and-go prescription and take one or both lifts from the hang.

Objective: We’ve done a workout similar to this in the past year — see 8/20/24 for reference — but the key differences today are an incentive to finish your lifts quickly and a significant amount of rest after you finish the bike each time. This means you should pick barbell loads for each lift that are challenging but that you’re confident you’ll be able to keep up as touch-and-go. It also means you should be pushing fairly hard for the ~1 minute you’ll have on the bike each round.

Score: snatch & clean loads and total calories

Wednesday 3.5
Name game: What movements are you hoping to see in 25.2?

Warm up: 6 minute EMOM
Odds: row (slow, medium, fast)
Evens: AMRAP 5 med ball thrusters, 5 kip swings, 5 rocking tables

WOD: With a partner, 30 minute AMRAP
500m row (split 250/250)
50 wall balls 20/14
500m row (split 250/250)
40 toes to bar
500m row (split 250/250)
30 handstand push-ups
*Rows must be divided 250m/250m, alternate who rows first each time; other skills one partner works at a time; switch as desired. Solo: half reps; rest 1:30 after each couplet.

How to scale: Pick skills you can do for sets of at least 5-10 reps at a time.

Wall balls: Use a lighter ball and/or go to a lower target.

Toes to bar: Do knees to elbow, chest, or hips. Sub v-ups or tuck-ups if your hands need a break.

Handstand push-ups: Use 1-2 abmats or do pike push-ups or z-presses.

Objective: While Saturdays are dedicated to the CrossFit Open, Wednesdays have become the day for partner WODs. On this one your work is set on the rower, but it’s up to you to optimize your strategy on the other movements. Aim for sets of at least 5-10 reps at a time on each.

Score: rounds & reps

Thursday 3.6
Name game: What’s a movie that had you thinking “I can’t believe there’s still an hour left” midway through?

Warm up: coach-led track warmup

Skill: 10 minute EMOM
:30 pistol practice (weighted pistols; pistols; to a box/from a box or with balance aid; skater squats)
:30 rest

WOD: 3 rounds, 1 minute per station, for max reps
push-ups
air squats
Sit-ups
box jumps 24/20
burpees
rest

How to scale: Elevate your hands for the push-ups and do straight-arm burpees if needed. Jump to a lower box or do step-ups.

Objective: We’re easing off ahead of 25.2 with some pistol skill work and an all-bodyweight Fight Gone Bad-style workout. Adjust your effort based on your plans for the Open. An easy way to make this more of an active recovery workout is to set a fixed number of reps for each movement and stop once you get there each round.

Score: total reps

Friday 3.7
Name game: What game show do you think you’d do well on?

WOD: Crossfit Open 25.2

Saturday 3.8
WOD: Crossfit Open 25.2

Sunday 3.9
Strength: Back Squat 8×4