A) E2MOM x 12 min (5 sets) – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4&5: 3-5 @ 85%
– set 6: 2-3 @ 90%
B) E2MOM x 24 minutes (6 sets each)
Station 1: 9 deadlifts (225/155) + 12 box jumps – SD (24/20”)
Station 2: 15/10 push-ups + 200m run
*Focus on efficiency and rhythm or each movement.
A) EMOM x 12 min (4 sets)
*Gymnastic Efficiency*
1: 30-50’ handstand walk OR
10-20 handstand shoulder touches (on wall) OR
20 sec handstand hold w/ 5 sec. negative descent
(working on movement efficiency – make these as effortless as possible)
2: double-unders x max reps in 45 seconds
3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups
B) Every 6 minutes, for 18-30 minutes (4-5 sets):
– Row 500 Meters
– Run 400 Meters
– 12 box jump-overs (24/20″)
– 6 no squat man-makers (55/35/hand)
*No squat man maker = row + push-up + row + power clean + push press
*Keep this aerobic and repeatable. Scale rep numbers as necessary.
A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch + 1 overhead squat @ 75-80%
*No misses!
B) Every 3 minutes x 12-21 minutes (4-7 sets)
– 30/24 cal row
– 20 RKB swings (53/35)
– 10 jumping lunges
A) E3MOM x 21 min (7 sets):
*Power clean push-jerk barbell cycling*
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 3 reps @ 65%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
B) Complete as many rounds and reps as possible in 12 minutes of:
– 40 double unders
– 20 pull-ups
– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)
The CrossFit Games Open is right around the corner! Want to put your training over the past year to use or just want a challenge that will keep you accountable over the next month? Sign up today under team East Dallas CrossFit and join us as we enter our 5th Open season as a gym. Just like last year, there is a scaled version of each workout so everyone can participate.
The Open workouts will be at the gym on Friday evenings for five consecutive weeks starting February 24th in an event we like to call Friday Night Lights.
Monday 1/16
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– set 3: 3-5 @ 80%
– set 4-6: 3-5 @ 85%
B) 2 min AMRAP:
– 10 thrusters (95/65)
– 10 bar facing burpees
R4M x 3 sets at 100% pace.
*Start over again with thrusters each interval.
C) 3 sets for efficiency:
– 12-15 bent over reverse flys @ 2111
– 12 supine medball hamstring curls
Tuesday 1/17
A) E3MOM x 21 min (7 sets):
*Power clean push-jerk barbell cycling*
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 3 reps @ 65%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
B) Complete as many rounds and reps as possible in 12 minutes of:
– 40 double unders
– 20 pull-ups
– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)
Wednesday 1/18
A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch + 1 overhead squat @ 75-80%
*No misses!
B) Every 3 minutes x 12-21 minutes (4-7 sets)
– 30/24 cal row
– 20 RKB swings (53/35)
– 10 jumping lunges
Thursday 1/19
A) EMOM x 12 min (4 sets)
*Gymnastic Efficiency*
1: 30-50’ handstand walk OR
10-20 handstand shoulder touches (on wall) OR
20 sec handstand hold w/ 5 sec. negative descent
(working on movement efficiency – make these as effortless as possible)
2: double-unders x max reps in 45 seconds
3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups
B) Every 6 minutes, for 18-30 minutes (4-5 sets):
– Row 500 Meters
– Run 400 Meters
– 12 box jump-overs (24/20″)
– 6 no squat man-makers (55/35/hand)
*No squat man maker = row + push-up + row + power clean + push press
*Keep this aerobic and repeatable. Scale rep numbers as necessary.
Friday 1/20
A) EMOM x 12 min (6 sets):
1: 2-3 close grip bench press @ 30X1
2: 2-3 weighted pronated pull-ups (sub negatives)
*All CGBP heavier than 1/6.
B) 3 sets for efficiency:
– 1 length x hand over hand rope pull (moderate weight, fast pace)
– 6-8 x BB Z-presses @ 2111
– 10 x DB Romanian deadlifts @ 3011
– 30-45 sec x L-sit accumulation
– 10 x banded woodchoppers / side @2111
Saturday 1/21
8am Masters CF
9am CrossFit
10am Barbell
11am Intro to CrossFit
Sunday 1/22
8am CrossFit Endurance
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– set 3: 3-5 @ 80%
– set 4-6: 3-5 @ 85%
B) 2 min AMRAP:
– 10 thrusters (95/65)
– 10 bar facing burpees
R4M x 3 sets at 100% pace.
*Start over again with thrusters each interval.
C) 3 sets for efficiency:
– 12-15 bent over reverse flys @ 2111
– 12 supine medball hamstring curls
A) E3MOM x 5 min (5 sets)
– 5 front squats @ 4111
B) 3 sets for efficiency:
– 2-3 rope climbs (video)
– 2 laps farmers carry (moderately heavy, normal speed)
– 8-10 good mornings @ 20X1 (moderate load, perfect tempo)
– 6-8 earthquake bar press @ 1114
A) EMOM x 12 min
*Gymnastic Efficiency*
1: kipping handstand push-up x 6-12 reps
(working on movement efficiency – make these as effortless as possible)
2: double-unders x max reps in 45 seconds
3: toes to bar x 6-12 reps OR 2-5 muscle ups
B) Every 6 minutes x 3-4 sets:
– 250/200m row sprint
– 1 length box push
– 200m run sprint