Workout of the Day Thurs March 11th 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.) Front Squat 
We have a few options today…
3-5 Front Squats (out of the rack)
Immediately into;
3-5 Power Cleans or Snatches
Rest 2min. Repeat For 3 Total Sets.

*Squats act as a primer and only need to be 70-80% effort. When you grab that bar for the oly lifts you’ll feel how nice that transition is.
*Letting you choose the lift today to create a more universal fun factor 😉
*Advanced athletes should work on squat cleans or snatches.

B.) A little bit of everything..
50 Push Press 95/65
50 Hang Power Cleans (95/65)
40 Second Plank
40 Double Unders
30 Plate Ground To Overhead 45/25lb.
30 Thrusters (95/65)
(15-19 min)
20 Handstand Push Ups
20 DB Snatches (50/35)
(20-24 min)
10 Pull-ups (ADV Chest to bar)
10 Burpees to Pull Up Bar

*Notice that there is a 1min. rest between each section.
*For the burpees guys should jump about 6 in ladies about 4 in.
*It’s always hard to plan workouts the day before the open.  But I think this should be fun and not wear anyone out too much but give us a little practice with a bunch of different common movements we see in the open.


35 min to get as far possible…

30 Devil Press 45/30s
Run 1 mile
60 Toes-To-bar
Run 1 mile
90 Burpees

*Post that time if you finish!

*Similiar style to the CrossFit HERO WOD called “Glen” … But Sweat style 🙂

Daily D:

For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders

If you have heavier weights and you’d like to try it, then go for it. I think a lot of advnaced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!
Metcon (Time)
Rest as needed before this piece…

Tabata DB Russian Twists  (35/20lb)

20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.

Full Body Aesthetics Day 18 Cycle 8: Rest Day

Categories: WOD