Workout of the Day Tuesday Feb 15th 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.) 20min. EMOM:
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice

Pull Options:
1.) 3-5 Muscle Ups
2.) 30-40sec. of Pull-Ups
3.) 2 Rope Climbs or 1 Legless Rope Climb

On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.
B.) 4 Rounds Straight through… (12min. Total)
*Share boxes and start on different stations in big classes
40sec. of Max Burpee Box Jumps (24/20″)
20sec. Transition
40sec. of Max American KB Swings (53/35lb.)
20sec. Transition
40sec. of Max Double Unders
20sec. Transition

GO HARD on these 40sec. sections! I know this doesn’t look too bad on paper, but I assure you.. After the first section and with the right amount of effort… This is a great piece!

ADV is 70/53lb. KB Swings


PARTY WOD! Every once in a while this style of workout just feels so good! Get your game face on and let’s see who can actually finish this bad boy 🙂
35min. Running Clock… Can you finish?

100 Cal Bike
*EMOM complete 5 Toes-T-Bar

Immediately into;

100 Cal Row
*EMOM complete 5 Box Jumps (24/20″)

Immediately into;

100 Burpees
*EMOM complete 5 American KB Swings (53/35lbs.)

ADV is 30/24″ box and 70/53lbs. on the KB

Daily D:

“Shoulder Destroyer”

10min. to get as far as possible….

10 Single Arm DB Snatch (Right Arm Only)
10 Single DB Push Press (Right Arm Only)
10 Single Arm DB Snatch (Left Arm Only)
10 Single DB Push Press (Left Arm Only)
9 Single Arm DB Snatch (Right Arm Only)
9 Single DB Push Press (Right Arm Only)
9 Single Arm DB Snatch (Left Arm Only)
9 Single DB Push Press (Left Arm Only)

…. Keep Subtracting 1 rep until finish until ultimately get to 1 rep of each movement on each arm. Can you finish in under 10min?

Weight: 45-50 for Men // 30-35 for Women

12-15 Weighted Dips
Immediately into;
12-15 Vertical DB Curls
Rest 90sec. Repeat For 3 Total Sets

*Use the heaviest weight you can for all 3 sets.

Optional Core Work

Accumulate a 4min. Hollow Hold

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap.

Full Body Aesthetics Week 2 Day 9:

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