Workout of the Day Tuesday March 16th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

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.) 20min. EMOM:
Odd: 15 Wall Balls 20/14lb.
Even: Pick one

Option 1.) 3 Power Snatches
Option 2.) 3 Power Clean & Jerks
Option 3.) Do 5 Rounds of each and hit a total. Just have to hit your heavier sets a little faster with this approach.

B.) For Time AND Quality:
Strict Pull-Ups
Strict HSPU’s

This is a very hard piece that may require a lot of scaling for some. so I am going to go over a few options:

1.) Kip just 1 of the movements.
2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs
3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.

P.S. I put this in every few months, because it is important to have this fundamental strength down. If you have extra time, I highly recommend doing this once a week until you can cruise through! If you’re already fast, then add a deficit to the HSPUs or throw a vest on for the whole thing.


Every 4 min x 4 Rounds:
500m Row
15 Box Jumps 24/20″
15 Push-ups

Rest 3 min.

16 min to get as far as possible…
Burpee Deadlifts 70/50s
*7 pull-ups + 10 air squats after each set
*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 🙂

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

Metcon (No Measure)
Part 2.)

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

Metcon (Time)
Part 3.) 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.

Hollow Hold:

Full Body Aesthetics Day 23 Cycle 8:

Barbell Incline Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

8-10 Supinated Barbell Rows
Rest 90sec. Repeat For 3 Total Sets

6-8 Banded RDL + 6-8 Banded Lunge on each leg. Rest 90sec. After the 2nd leg. Repeat For 3 Total Sets.

“Plate Ground To Overhead Circuit”
25 reps at 25lbs.
25 reps at 35lbs.
25 reps at 45lbs.
25 reps at 55lbs.
*No rest between weights.  All 100 reps as fast as possible!
*Advanced athletes: Rest 2-3min. Repeat for 1 More Round.

10-12 Bilateral Tricep Extensions.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Single DB Curls (internal angle).
Rest 90sec. Repeat For 3 Total Sets.

12-15 Seated DB Calf Raises. Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!


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