Hey Y’all:

I thought Kelia was going to post this, and she thought I was going to post it … but better late than never.

Congrats to both Sheena and Jacque for making it to the Quarter Finals of the CrossFit Open. We are not a competition gym, we are a lifestyle gym, but it is great to see people succeed in competition and move on to the next level. Kudos and respect to the ladies! Also, 2023 was one of our biggest years for participation in the Open, so props to everyone for stepping up to the plate!

Secondly, we have some upcoming events:

*Cinco de Mayo party at the Christophersen Household. I bet you didn't know Chad and Marriah’s last name. I'm not even sure I spelt it correctly. Details are on the board by the front door.

*The Speed Dating 2 Competition is tentatively scheduled for June 3rd. This is an individual 3-WOD competition with rotating partners. Each workout is done with a different partner ~ drawn at random!

*In July, we will be doing a food drive for kids who are not getting a subsidized lunch. Two bags of non-perishable food will get one of your friends a free month at the gym.

That's what I know right now. Remember, we love you guys and want more people like you. Anyone who drops your name when signing up gets you (and them) the buddy rate of $85 each for 6 months!

​-C-

WARM-UP
1 set:
:30 pigeon pose / leg
:30 Couch Stretch / leg
:30 front-to-back Leg Swing / leg

2 sets:
:30 KB or Dumbbell Deadlift (26/35 lb)
– Rest :10
:30 KB or single-arm DB rows
– Rest :10
:30 Kettlebell Swing
– Rest :10

3 sets:
1:00 Row, Assault Bike, or Skierg
8 power snatches

NOTES

• Expect to feel out of breath and warm after finishing this warm-up.
• Use the last three sets to push the pace and practice cycling the barbell. Start with an empty barbell and then add weight to find your workout weight.

Randy
RX / Intermediate
For time:
75 Power Snatch (55/75 lb)
​
BEGINNER
For time:
75 power snatch (35/45 lb)

Post-workout:
EMOM 8:
1 Power Snatch
– Build to a heavy single.

Stimulus & Goals

• Complete the workout between 6:00-10:00.
• Shoot for quick touch-and-go sets of 10+.
• Rest less than :05 between sets. A deep breath or 2 and then back on the bar.
• Head down and go!

Strategy

• If you have completed this workout in the past, the best strategy is to look back at any previous scores. This will give you a much better idea as to what your plan should be today.
• If this is your first time, avoid performing a max effort set on the call of “go”. Move through as many reps as possible and put the barbell down 3-4 reps before you feel fatigued. This will help you minimize the amount of time you look at the barbell on the floor and allow you to move through the reps faster.
• Once you reach the top of each lift, think about pulling the barbell down into the next rep. This will speed up your cycle time.
• You can also consider muscle snatching for as long as possible and then moving to a power snatch once you need to. The muscle snatch can have a faster cycle time if performed properly.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 10 min
Randy

Workout 2: 20 min
On a 20:00 clock:
Build to a 1-rep max Snatch

NOTES

• Welcome to the final week of this lifting cycle!
• Today, build up to around 80% and then take 20:00 to find a 1-rep max snatch.
• If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work.
• Rest as needed between sets.

Workout 3: 10 min
3 sets:
20 sandbag Weighted lunge (70/100 lb)
25 GHD Sit-up
:30 Goblet Squat hold at parallel (light)
– Rest 1:00-2:00 between sets.

NOTES

• Use a weight for the sandbag lunges with which you can perform all 20 reps unbroken. If you do not have a sandbag, use a D-ball or a pair of DBs. Use a KB or a DB for the goblet squat hold.

Stretching: 10 min
2 sets:
1:00 Foam Roll Low Back
:30 cat-cow
:30 standing pike stretch

WARM-UP
3 sets:
1:00 Assault Bike
– Rest :15

:30 Overhead Squat (empty bar)
– Rest :15

2 sets:
10 alternating Scorpion Stretch
10 Elbow to instep + hamstring stretch / side

1 set:
10 overhead squats
5 overhead squats
5 overhead squats
1 overhead squat
1 overhead squat
1 overhead squat
1 overhead squat

NOTES

• Use either a PVC or empty bar, but focus on GOOD squat mechanics rather than just moving for empty reps.
• Stretch out the shoulders and hips on the floor afterward.
• Build to workout weight with 7 sets of overhead squats.

RX
For time:
15 DB burpee box overs (35/50 lb) (20/24 in)
15 Deadlift (205/315 lb)
15 Overhead Squat (135/205 lbs)
15 ring Muscle Up
– Use two DBs for the DB burpee box overs

INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs

BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 Ring Muscle-up Progressions
– Use two DBs for the DB burpee box overs
​
Stimulus & Goals

• 10:00-15:00.
• Advanced athletes can push to go sub 10:00.
• Heavy met-con that is relative to each athlete’s capacity.
• Complete the overhead squats in 3 sets or less.

Strategy

• Move at a pace on the DB burpee box overs that allows you to get right to the deadlift. Expect the first couple of deadlifts to feel much heavier than the warm-up. Brace yourself, take a deep breath, and drive through your heels.
• If you need a break on the overhead squats, try not to put the barbell down. Instead, return it to the back rack and rest with the barbell on your back. This will save you a good amount of time as opposed to putting the barbell down.
• Don’t push to failure on the ring muscle-ups. This will cause you to rest longer and stare at the rings for a long time until you have recovered. Instead, break the reps into manageable sets so that you can minimize your time spent on the floor.

Competition: 70 min
Warm up: 20 min
See Above
Workout 1: 15 min
3 sets:
1 Overhead Squat
– Build to a 1-rep max!
NOTES

• Welcome to the final week of this lifting cycle!
• Today, build to a heavy set of 2 or 3 overhead squats and then take 3 more heavy singles to build to a 1-rep max.
• If you fail a rep, you may take another attempt at the same weight.
• If you fail the same load twice, stop there for the day.
• Rest 3:00 between sets.

Workout 2: 15 min
Today’s Rx
Workout 3: 10 min
EMOM 10:
1 Seated Box Jump
– Build to a max-height jump.
NOTES

• Set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.

Stretching: 10 min
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg

WARM-UP
2 sets:
10 PVC Pass-throughs
20 alternating Shoulder Taps

2 sets:
5 Push Up to Down Dog
10 V Ups
15-m Bear-crawl

1 set:
10 Kip Swing
5 wall kick-ups (quarter height)
10 Hanging Knee Raises
5 wall kick-ups (half height)
5 knees-to-armpits
5 wall kick-ups (full)
5 Toes-to-Bar
5 Wall Walk

4 sets:
5 Push Jerk

NOTES

• Use the first four sets to prime the body for today’s movements. We need to make sure the shoulders are warm and ready.
• The fifth set is our opportunity to work on some toes-to-bar options and a progression for the handstand walk.
• Use the last four sets to find your loading for the push jerks in the workout.

Pre-workout:
4 sets:
10 Shoulder Press

RX
AMRAP 12:
50-ft. Handstand Walk
20 Toes-to-Bar
10 Push Jerk (105/155 lb)

INTERMEDIATE
AMRAP 12:
30 Shoulder Taps
10 toes-to-bar
10 push jerks (75/115 lb)

BEGINNER
AMRAP 12:
50-ft. Bear-crawl
10 hanging knee raises
10 Push Press (35/45 lb)

Stimulus & Goals

• 4-6 rounds.
• Complete push jerks in 2 sets or less.
• Toes-to-bar in 3 sets or less.
• Spend no more than 1:00 on handstand walks.

Strategy

• Strategically break up the toes-to-bar reps to go unbroken on the push jerks and to keep yourself moving. Consider sets of 12/8 or 8/7/5 in an attempt to minimize extended rest periods.
• Expect your shoulders to get tired. Remember to keep pressing into the floor on every step of the handstand walk and to drive yourself under the barbell on the push jerks.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-m Run
Max Double Unders

2:00-4:00:
Rest

Stimulus & Goals

• Push for one more rep in each interval.
• Keep runs to 1:00 or less.
• 50-100 double-unders per set.

Strategy

• Find a pace on the run that gives you the most amount of time for the double-unders but doesn’t keep you from beginning the double-unders when you return from the run. You should have about a minute to perform double-unders.
• Remember that you get an entire 2:00 to rest after the double-unders.
• This workout aims to build your capacity to keep pushing when you are tired. Pushing for “one more rep”.

Workout 3: 10 min
3 sets:
1:00 Pushups
:30 L-Hold Hang

NOTES

• Rest :30-1:00 between movements.
• Keep the knees off the ground and move as fast as possible on the push-ups.
• Scale the L-sit to a tuck hold as needed to complete :30 unbroken.

Stretching: 10 min
2-3 sets:
:20 Doorway Pec Stretch / side
20 Banded pull aparts

WARM-UP
1 set:
3:00 Row, Assault Bike, or Skierg

3 sets:
50-ft Walking Lunge
10 lateral hand shuffle / direction
5 log rolls / direction

2 sets:
5 single-arm Dumbbell Deadlift / arm
5 lateral hops over DB
5 single-arm Dumbbell Hang Power Clean / arm
5 lateral hops over DB
5 single-arm Dumbbell Hang Snatch / arm
5 lateral hops over DB

NOTES

• Use the first part of the warm-up to get the body moving and increase range of motion.
• In the second part of the warm-up, practice the movements in the workout and find the appropriate DB weight. Take your time through the two sets and make sure you have each movement dialed in.

RX
For time:
150-ft walking Dumbbell lunge (35/50 lb)
50 alternating Dumbbell Hang Snatch
150-ft DB walking lunges
50 single-arm Dumbbell Hang Power Clean
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm Dumbbell Deadlift
– Use a single DB for all weighted movements.

INTERMEDIATE
For time:
150-ft DB walking lunges (20/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

BEGINNER
For time:
100-ft DB walking lunges (10/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
30 single-arm DB hang power cleans
100-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.

Stimulus & Goals

• 10:00-15:00.
• Unbroken lunges every round.
• Hold the DBs in any way necessary during the lunges.
• Sets of 10+ on the hang snatches, hang cleans, and deadlifts.
• It is fine if you go a little over the stimulus today.

Strategy

• Break up the 50 reps in a way that allows you to keep moving with minimal breaks. Expect your grip to weaken and for breaks to be necessary, but avoid staring at the DB for extended periods of time.
• Switch hands often throughout the workout. Even before your grip begins to “go”. This will reduce fatigue and keep you moving forward.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets:
1 Deadlift
– Build to a 1-rep max!
NOTES

• Welcome to the final week of this lifting cycle!
• Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift.
• If you fail a rep, you may take another attempt at the same weight.
• If you fail the same load twice, stop there for the day.
• Rest 3:00 between sets.

Workout 3: 15 min
3 sets:
10 Strict Toes to Bar
20 GHD Hip Back Extension
– Rest as needed between sets.

NOTES

• Focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

WARM-UP
2 sets:
:20 Burpees
10 Snatch Grip Deadlift (empty barbell)
:20 burpees
10 snatch grip Bent over row
:20 burpees
10 single-leg slow calf raises / leg
:20 burpees

1 set:
5 hang muscle snatches (empty barbell)
5 Power Snatch
5 high hang snatches

3 sets:
6 Hang Power Snatch

NOTES

• Complete the general warm-up at a steady pace using the burpee and an empty barbell. Aim to move the entire :20 and try to complete at least 5 reps.
• Perform the empty barbell drills before building up in load for the Main Lift.
• The tall power snatch involves shrugging the shoulders to lift the bar and dropping under in the receiving position. No dip or drive of the legs is used.
• After finishing the warm-up, if you and your partner want to perform a few sets on the rower, then go for it.

Pre-workout:
5 sets for quality:
5 snatch push presses
5 hang muscle snatches
– Rest :60 between sets.

RX
AMRAP 20 with a partner:
Partner 1: 250/300-m Row
Partner 2: 12 Hang Power Snatch (75/115 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

INTERMEDIATE
AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 12 hang power snatches (55/75 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

BEGINNER
AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 10 hang power snatches (35/45 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

Stimulus & Goals

• 3-4+ rounds.
• Partner workout.
• Finish the row in about 1:00. No more than 1:15.
• Spend no more than 2 sets on the hang power snatches.

Strategy

• Push each exercise as quickly as possible. If you finish before your partner, you can rest with the remaining time.
• If you know the snatches are going to be difficult to hang on to, strategically break up the reps from the start of the workout. This will save you time and keep you moving.
• Communicate with your partner throughout the workout and especially on the burpees.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
2 sets:
2 Clean (80%)

2 sets:
1 clean (83%)

2 sets:
1 clean (85%)

1 set:
1 clean (87%)

NOTES

• Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!
• The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

Workout 3: 15 min
5 sets:
2 High Pull Clean

NOTES

• Use 115% of your 1-rep max. We’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. Focus on ensuring your chest doesn’t rise before your hips.

Stretching: 10 min
2 sets:
:30 standing pike stretch
:30 Scorpion Stretch / side

WARM-UP
1 set:
20 Jumping Jack
10 Situps
1:00 Plank
:20 Assault Bike

1 set:
20 Jumping Jack
10 GHD Sit-up to parallel
30 alternating handstand shoulder taps (against the wall)
:20 bike

1 set:
20 jumping jacks
10 GHD sit-ups
100-ft Handstand Walk
:20 bike

NOTES

• Use today’s progressive warm-up to slowly build up to your final workout exercise options. If you reach an exercise that you cannot perform, return to the last set and perform that one.

RX / Intermediate / Beginner
5 sets for load:
5 Back Squat

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 rounds for reps:
1:00 GHD Sit-up
1:00 standing bike (for calories)
1:00 Handstand Walk
– Rest 2:00 between sets.

NOTES

• Maintain consistent sets and pace across the entire workout. Avoid deviating by more than 10% in reps/distance across each round for a specific movement.
• Substitute a row or ski in place of the bike.
• For the handstand walk, set up two cones 50 ft apart. Accumulate as many 50-ft sections as possible in 1:00.

Workout 2: 10 min
AMRAP 7:
20 Double Unders
5 Chest-to-Bar Pullups

Stimulus & Goals

• This is intended to test your C2B capacity and upper-body grip and pulling stamina. We want to see where the limit is, so DO NOT pace or strategize this one. Just move!
• Finish rounds in less than :30 and keep the pull-ups unbroken.
• Rest as little as possible and attack each element, even if you do not feel ready.

Strategy

• Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial.
• Start at a pace you know you cannot hold and see how long you can go before you drop off.
• Let technique be your limiting factor. Only begin to take rest when you feel your mechanics start to compromise.

Workout 3: 15 min
For as many sets as possible:
500-m Row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.

Stimulus & Goals

• Successfully complete at least 5 sets.
• You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
• Pace and recovery conditioning

Strategy

• Set a goal to finish each set on or under the indicated time, and don’t be a hero. It does you no good to go faster than the specified time. It will only hurt you in the later sets.
• It will take about 100-200 m to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you are pulling. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
• Try to row :01 under the specific time you are trying to hit. If you waiver for too long above the time, you’re likely not to hit it.
• Try to stand up during your rest time. This will help flush the lactic acid out a little bit.

Stretching: 10 min
2 sets:
1:00 Foam Roll Quad
1:00 saddle stretch