Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon March 8th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!

Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!

Strength & Conditioning:

A.) Bench/Row Superset
6-8 Barbell Bench Press
Immediately into;
8-10 Barbell Bent Over Rows (Regular Grip)
Rest 2min. Repeat For 4-5 Working Sets.
B.) For Time:
100 Pull-Ups
200 Push-Ups or 200 American KB Swings
300 Double Unders

You may break this up however you like!

* Option for Push ups or KB swings if you are sore from yesterday’s push ups, I don’t want anyone
ridiculously sore going into the first week of the open so be smart and listen to your body.
C.) Optional: (Pick one)
1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.
2.) 3 Weighted Planks. 1min. on x 1min. off.
3.) 3 x 10-12 Single DB Tricep Extensions.


50 Push Press 45/30s
50 Cal Row
40 Second Plank
40 Double Unders
30 Plate Ground To Overheads 45/25lb.
30 Push-Ups
(15-19 min)
20 Air Squats
20 Bench Tricep Dips
(20-24 min)
10 Pull-ups
10 Burpees
Max Up Downs!

Notice that there is a 1min. rest between each section.

How many up downs can you get at the end!? Put your score in on that today! I also made it 7min. to mimic the old school Crossfit Open workout with 7min. of burpees 🙂

Up Down:

Da Daily D:

Part 1.)

8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.

Metcon (Time)
Part 2.)

With a nonstop running clock….
Min. 1) 60 Double Unders
Min. 2) Max Burpees

*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That’s 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.

Full Body Aesthetics Day 16 Cycle 8

Barbell Incline Bench Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

12-15 Landmine Lunges on each leg.
Rest 90sec. After the 2nd leg. Repeat For 3 Total Sets.

2 Position Landmine Rows. 6-8 reps in each position on both sides. Rest 90sec. after the 2nd side. Repeat For 3 Total Sets.

6-8 “L” Sit DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.

Bicep/Tricep Superset:
8-10 Alternating Curls on each arm
Immediately into;
8-10 Banded “Pull” downs
Rest 90sec. Repeat For 3 Total Sets.

15-20 Single Leg Deficit DB Calf Raises on each leg. Rest 60sec. After the 2nd leg. Repeat For 4 Total Sets.


Alternating DB Curls:

Banded “Pull” downs:

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.

Categories: WOD