Jan 14 – 20, 2019

Monday January 14, 2019

Back Squat


Superset w/3 sets of 8 reps of weighted Glute Bridges


Open WOD 13.4

7min AMRAP

3 Clean and Jerks 135/95lbs


6 C & J’s




As we move closer to the 2019 Reebok Crossfit Open, we’ll continue to lift heavy weight hence today’s back squat. We’ll be working through a 5-3-1 progression in the back, front, and overhead squats in the coming weeks so that we can maintain all the gains we made over the last cycle. The wod is a 7 minute burner. The target is to get well into (if not through) the 18’s. Don’t worry too much about this wod taxing your grip as it is only 7 minutes long. Keep that in mind as you break up your reps. Be aggressive in your approach today!


Bench Press


Superset w/3 sets of 8 Pendlay Rows


15min EMOM

Min 1: Max unbroken set of DUs

Min 2: Burpees to 6” target (minimum 10 for Rx)

Min 3: Russian KBS 70/53lbs (minimum 20 for Rx)

The 5RM Bench Press today marks the beginning of our 5-3-1 Series leading into the 2019 Crossfit Open. We’ll be working through the Bench Press, Close Grip Bench Press, and DB or KB Bench Press in the coming weeks. Check your numbers in the wodify app before class so that you can know your lifting goals! The wod is designed for max effort on the DUs, and steady movement on the burpees and KBS. If you miss a DU, you must start over at zero. Burpees to a target is “Open Prep” work, and may slow you down a little, but the Russian KBS should be very familiar territory for everyone. This is a great day to work on your DUs!


Build to a heavy complex in 15 min:

Squat Clean + Hang Power Clean


3 Person Teams

15min AMMAP (as many meters as possible)

*Each person may only perform 12 HARD pulls on the rower, then they must rotate to the next person.

Instead of dead lifting, we are getting our weekly dose of “bending” from clean and snatch variations. By placing the squat clean at the start of the complex, we’re hoping to grove a good pattern for the hang power clean. Remember: A power clean IS a squat clean that doesn’t reach parallel. The wod has a 1:2 work:rest ratio so when it’s your turn to row GO HARD!


Build to a heavy Split Jerk in 15min

Superset w/3 sets of 8 CTR (chest to rings) pull ups


Open WOD 15.3

14min AMRAP

7 Ring MUs

50 WBs 20/14lbs

100 DUs

The split jerk is performed from the rack, and if you know that you need to work on your overhead flexibility please arrive early and do so. Here is a great video with some useful stretches (starting at the 3 minute mark) to achieve a better overhead position. 15.3 is a wall ball workout. Since you’ll spend the majority of the 14 minutes on this movement, you need to strive for efficiency. Austin Malleolo of Crossfit Seminar Staff offers a few simple tips in THIS video.


5 sets of 100ft Single Arm OH Carry (250ft per hand)

*Athletes may carry DBs or KBs.


For time:

50 DU’s

5 Strict Deficit HSPUs 45/25lb plates

5 Bar MUs

50 DU’s

10 Kipping Deficit HSPUs 45/25lb plates

10 L-sit Pull ups

50 DU’s

15 Strict HSPUs

15 Strict CTB Pull ups

50 DU’s

20 Kipping HSPUs

20 Strict Pull ups

50 DU’s

The overhead carry today should serve as a good warm up for the handstand push ups in the wod. This is our weekly gymnastics wod with a few DU’s thrown in. Click each video link above to see each movement. This wod should take no more than 15 minutes, and you can mix the grip on all your pull-ups. Enjoy!


Double “DT” Lite

10 Rounds for time:

12 Dead lifts

9 Hang Power Cleans

6 Push Jerks

Men: 115lbs

Women: 80lbs

Standard “DT” is 5 Rounds with 155/105lbs, and takes around 15 minutes to complete. The barbell is lighter than normal so pacing is important today. For some, this will be your third day of overhead pressing. Please consider using a much lighter barbell or DB’s.


20min AMRAP

20 American KBS 70/53lbs

20 Burpee box jump overs 24/20”

400m Run or 500m Row

*Stopping every 4 minutes to perform 10 pull ups.

This wod is simply meant to be 20 minutes of active recovery movement.