Wednesday, December 28th

This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from years past. There will be regular exposures to movements that regularly show up during Open WODs.

Monday – Back Squat / Front Squat + Metcon

Tuesday – Snatch + Metcon

Wednesday – Upper Body Push + Metcon

Friday – Lower Body Unilateral + Upper Body Pull + Metcon

Saturday– Clean and Jerk + Metcon

Back Squat and Front Squat

Weeks 1-8:
2 x 10 of each Back Squat and Front Squat

Move directly from the Back Squat to the Front Squat. Start at 50% for each and add weight each week throughout the cycle.


These days will use EMOM barbell cycling in addition to using snatches in WOD format.

Upper Body Push days will vary in movements, sets, and reps.

Lower Body/Upper Body Super Set

A – Front Rack Step-Ups:

Each week will be 3 sets of 8-12 reps each leg. Start light enough to make 12 reps each rep without too much difficulty and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as you can perform on that side. The end goal is to perform 8-12 reps on each leg with half of your back squat 1RM. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from and use a tempo where the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

Superset with…
B – Chin-Ups or Supinated-Grip Body Row:

Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down/back as possible. If you can touch your chest to the bar on each rep then do it.

Perform 3 challenging but sub-maximal sets of 2-4 reps, using bands or a small partner assist as needed to achieve full range of motion, followed by a max-rep set. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.

Clean and Jerk

These days will use EMOM barbell cycling in addition to using Clean and Jerks in WOD format.

Performance and Competition are in red

A) On the minute, for 20 minutes:
Even: 10 Push Press
Odd: 10 Toes-to-Bars

The barbell comes off the floor, and the Push Press reps should be cycled unbroken. If you drop the bar, the set ends. Keep these on the medium-heavy side today. The Toes-to-Bars should also be cycled unbroken, so scale some volume as needed or scale ROM to Hanging Leg or Hanging Knee Raises.

B) As many reps as possible in 7 minutes:
Unbroken Kipping dips.

After each set perform 10 Ab-Mat Situps

(If you get to a set that you cannot complete unbroken, then start over at one and work back up. If you have a muscle up go on high rings)

C) 3 sets each side:
100′ Unilateral Farmer Carry, as heavy as possible  

Go from the wallball wall to jerk blocks and back, then switch sides. These should be heavy enough that you need to rest in between sets. If you want a weight heavier than 100 lbs then use chains and link kettlebells together.  Try starting around 25% of your heaviest deadlift.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531