Workout of the Day Mon Feb 14th 2022

Register for the CrossFit Games Open! First workout comes out on Thursday Feb 24th. 3 weeks to test your fitness and represent our box!


A.) Back Squat /Weighted Sit Up Superset (Double Progression Week 5)
6-8 Reps Back Squat
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 12 minute running clock…
1000m Row or 800m Run or 1.3 Mile Bike  “buy in”
Max Rounds of this in remaining time:
21 Wall Balls (20/14lb.)
12 Toes-To-Bar

Just small enough numbers to keep you moving pretty good. If for any reason, these are still hard numbers for you to do consistently for the remaining time, than consider knocking it down to 15 wall balls and 9 ttb. Because my goal is for everyone to get some hugh heart rate in today 🙂

Booty Crew:

The goal for today is to add 5% to whatever you lifted last week for parts A & B.  Keep track if you normally don’t. We will be spending 4 weeks like this.

A.) 4x:

2 min Deficit Hip Thrusts

2 min Deficit Reverse Lunge

1 min rest

B.) 4x:

2 min Barbell Glute Bridge

2 min Curtsy Lunges

1 min Rest

C.) 4-5x :45/:15

1/2 Burpees

DB Snatch

Squat Jacks

Pull Ups



Both sections below are essentially descending ladders. Pay attention to what changes and what doesn’t!
Start a 35min. running clock and follow the time windows. Anything you finish early is extra rest!
(From 0-20min.)

10 Rounds:
10 Cal Bike
10 Cal Row
*10 DB Thrusters 45/30s

Round 9: 9 DB Thrusters
Round 8: 8 DB Thrusters
Round 7: 7 DB Thrusters
All the way to 1 DB Thruster 🙂

As soon as the clock hits 21min. complete the workout below.
(From 21-35min.)

10 Rounds:
50 Double unders
*10 Pull-Ups
*10 Push-Ups
*10 Air Squats

Round 9: 9 Pull-Ups, Push-Ups, Air Squats
Round 8: 8 Pull-Ups, Push-Ups, Air Squats
All the way to 1 Pull-Up, Push-Up, Air Squat

Daily D:

“Little bit of booty… Little bit of abs… Little bit of cardio…”
21min. EMOM:
Min. 1.) 30sec. of Max Heels Elevated Goblet Squats
Min. 2.) 30sec. of Max Toes-To-Bar
Min. 3.) 30sec. of Max Double Unders

*Make sure to go HARD on each section and shoot for unbroken reps if possible. The first round or 2 may be a little easy, but don’t worry, it’s coming…
*Goals: 10-15 Squats, 10-15 TTB, and 50-60 Double Unders each round.

Heels Elevated Goblet Squats:

Full Body Aesthetics Week 2 Day 8:

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Bulgarian Split Squat (3 x 8 )

Your goal is always to keep shooting for the HEAVIEST 3 sets of 8 reps on each leg!

Rest 2-3min. between sets.

**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
*** Some of you may be able to do 10% more than last week, just because it’s a new movement for many of you.

Accessory Movements (RPE: 7-8)
Chest/Back Superset:
10-12 Reverse Grip Flat Barbell Bench Press
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.

10-12 Leaning Lateral DB Raises on each arm
Rest 90sec. Repeat For 3 Total Sets.
*Try and go really heavy here without swinging your body.

12-15 Banded “Pull” Downs with a PVC or Pipe.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! This is just the minimal version.

10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.

15 Landmine Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*Complete 5 reps on the right arm, 5 reps on the left, then 5 reps with both arms. The video shows what I’m talking about.


Towel “T Bar” Row:

Reverse Grip Bench Press:

How Double Progression Works

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

Categories: WOD