Monday 01/31/2022

What is the CrossFit Open!? CHECK IT OUT HERE

STRENGTH

EMOM 8

Alt. Between…

Min 1) 25ft/25ft Single Arm Overhead DB Walking Lunge 50/35# (scale to front rack if needed)

Min 2) *Strict Pull Up (with 1-2 sec controlled decent!)

*You choose the # of reps to build strength and capacity!

*For today’s lunges, prioritize a strong position overhead, over using heavy weight!

WOD

For Time

75 Power Snatches 75/55

EMOM perform 20 Double Unders / or / 40 Singles starting at 0:00.

*Aim to spend less than 30 sec on jump rope!

*Snatch weight should feel light and fast.

*Snatches should be performed in at least sets of 7-10 consecutive reps. Scale as needed.

Target time: 6-12 min

Time Cap 12 min

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connor livingston
Thursday 01/27/2022

CORE WORKOUT


AMRAP 10

For Quality:


1 Min Plank

10 Weighted Sit up (W/ Plate)

20 Russian Twist (w/ Plate)

10 Windshield wiper (w/ Cone or Foam roller)

100ft/100ft KB Suitecase Carry 53/35#


WOD


For Time:

800m Run

10/8 Cal Bike

600m Run

20/16 Cal Bike

400m Run

30/24 Cal Bike

200m Run

40/32 Cal Bike


19 Min Target

23 Min Time Cap

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connor livingston
Wednesday 01/26/2022

STRENGTH

“Strict Capacity Builder”

EMOM 8 (4 Rounds)

Alt. Between…

Min 1) *Strict Chin Up

Min 2) *Strict Pull Up

*You choose the # of reps!

WOD

5 Rounds:

AMRepsAP 3

9 DB Power Clean 35/25

7 DB Push Press 35/25

50ft DB Front Rack Walking Lunge 35/25

Max Reps Double Unders in remaining time!

*Rest 2 min between rounds!

*Score = Number of Doubles per round!

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connor livingston
Tuesday 01/25/2022

STABILITY SESSION

4 Rounds For Quality:


:30 Ring Plank / or / Ring Support Hold

:30 Active Hang / or / Beat swing

2 Wall Walk / or / HS Hold/Walk Progression

:30 Double KB Front Rack Hold (heavy)

:20 Sec L Sit Hold / or / L - Sit Variation


WOD


For Time:

3000m Row

*Starting at 0:00 Every 2 Min Perform 15/10 Push Ups until 3000m has been completed!

*Cap: 20 min

*Mens Target time: Sub 16 min

*Ladies Target time: Sub 18 min

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connor livingston
Friday 01/21/2022

Warm Up Workout

AMRAP 12

20 Single Leg V Ups

:20 Hollow Hold

200m Run

Partner Workout

*Teams of 2

*YGIG Style

AMRAP 20

40/30 Cal Echo Bike

20 Strict Pull Ups

20 Strict HSPU / or / seated DB Strict Press

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connor livingston
Wednesday 01/19/2022

WOD

Part 1) 0:00-7:00

”CrossFit Open Workout 13.4”

AMRAP 7

3/3, 6/6, 9/9, 12/12, 15/15 etc… adding 3 reps to each movement until time expires.

Clean & Jerk 135/95

Toes To Bar

 REST 3 min from 7:00-10:00

Part 2) 10:00-13:00

Max Cal Echo Bike in 3 minutes!

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connor livingston
Tuesday 01/18/2022

WOD

5 Rounds (Start a new round Every 5 min / / Each Round for time!)

15/12 Cal Row

15 Box Jumps / or / Step Ups 24/20”

15 Deadlifts 185/125

*Target 2:00-2:30 rounds

*Time cap should be 3 min per round to ensure you get at least 2 min of rest!

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connor livingston
Monday 01/17/2022

WOD

For Time:


1200m Run (800m + 400m)

60 Russian KB Swing 53/35

30 Pull Ups

800m Run

40 Russian KB Swing 53/35

20 Pull Ups

400m Run

20 Russian KB Swing 53/35

10 Pull Ups

*Target Time: 26 min

*Time Cap: 30 min

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connor livingston
Saturday 01/15/2022

Part 1)


From 0:00-11:00 Perform…


AMRAP 11


9 Deadlifts 135/95


*5 Bar Facing Burpee

*20 Double Under


7 Hang Power Cleans 135/95


*5 Bar Facing Burpee

*20 Double Under


5 Push Jerks 135/95


*5 Bar Facing Burpee

*20 Double Under


Part 2)


From 11:00-17:00 Go Directly Into…


6 minutes to find a 1RM of the following complex….


1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk

*Aim to use the first 1-2 minutes of your 6 min window to rest!

*All reps of the complex must be connected together in order for it to count!

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connor livingston
Thursday 01/13/2022

STABILITY / STRENGTH

3 Rounds for Quality:


10/10 Single leg split squat (W/ 2 DB’s)

:30 Overhead squat hold (W/ PVC)

10/10 Single leg deadlift (With 2 DB’s)

:30 Hollow hold with PVC held overhead

10/10 Single Arm shoulder press


WOD

Every 2 Min for 20 Min (10 Rounds)

6 DB Thruster 50/35

4 Burpee over DB’s

8 DB Ground to Overhead 50/35





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connor livingston
Tuesday 01/11/2022

WOD 


AMRAP 15

20 Wall Ball 20/14

20/15 Cal Row

40 Doubles / or / 80 Singles


*Rest 5 min


AMRAP 15

20 Alt. DB Snatch 50/35

20 Box Jumps / or / Step Ups 24/20”

20 Toes to Bar

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connor livingston