WOD's

Main Path - Mon, Feb 2

Suggested Warm-Up

Suggested Warm-Up (Checkmark)

60s Single Unders

5 Boot Strappers

4 Inch Worms + Push Ups

-into-

60s Single, single, high Jump

5 Kang Squats

4 Inch Worm + Push Ups

-into

60s Single, single, Double (or attemps)

5 Paused Air Squats

4 Inch Worms + Push Up

-into-

60s Double Unders

10 Air Squats

4 Inch Worms + Push Ups

Strength

Clean Complex (4 Rounds for reps)

EMOM x 4 MINUTES

Clean + Hang Clean (1+1) @ 70% of 1RM Clean

*Cleans can be any style.

-Rest 1 minute before Part 2-

Front Squat (EMOM x 4 MINUTES 4 Front Squats (from the floor) @ 70% of 1RM Clean)

*Front squat must be taken from floor. Performing a squat clean will count as the first rep on front squats.

Metcon

"It's a Doozy!" (Time)

10 ROUNDS FOR TIME
25 Double Unders
6 Thruster (43/30kg)

-Rest 30s between rounds-

Fitness

Thruster (25/35kg)

Main Path - Tue, Feb 3

Suggested Warm-Up

Suggested Warm-Up (Checkmark)

3 ROUNDS

:30 Up Downs + Box Step Ups → Burpee Box Step Ups → Burpee Box Jump

8/8 KB Suitcase Deadlifts → 5 Seal Pose to Pike → 8 Push Ups

10 Russian KB Swings

Strength

Strength (6 Rounds for reps)

Compete Option:

EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry- (24/16kg)
AMRAP Pull ups or CTB Pull ups until 60 sec mark

*Cap @ 12 reps on each set.

Fitness Option:

EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry (24/16kg)
AMRAP strict Pull ups or Ring Row until 60 sec mark

Metcon

"Eye of the Tiger" (Time)

FOR TIME
30 Burpee Box Jump Over (24/20)
60 American KB Swings (24/16kg)
30 Burpee Box Jump Overs

FITNESS:

NO CHANGE TO WORKOUT

Main Path - Wed, Feb 4

Suggested Warm-Up

Suggested Warm-Up (Checkmark)

Alternate each Station!

P1 - :45 2 Position Paused Row

P2 - :45 BB Good Mornings

-into-

P1 - :45 Row (for quality)

P2 - 10 Glute Bridge Up + 10/10 single Leg Glute Bridge Ups

-into-

P1 - :45 Row (WOD Pace)

P2 - :45 Gymnastic Plank

Strength

Deadlift (Weight)

EVERY 3:00 x 3 SETS

3 Deadlifts @ 80-90%

Metcon

"The Row Must Go On" (AMRAP - Reps)

AMRAP x 15 MINUTES
10-20-30-40-50...etc Cal Row
20 Wall Balls after each set - 9/6kg

*Female cals = 8-16-24-32-40...etc

Fitness: Wall Balls 6/4kg

Main Path - Thu, Feb 5

Warm Up (Checkmark)

2 Sets:
20 Mountain Climbers
6 Scap Pull-up
12 Banded Face pulls
30 sec Sandbag or Medball Bearhug March*
6/side DB Chainsaw Row
12 Hollow Body Hold

*Sub Double KB Front Rack Carry as needed

Equipment Needed: Band, Sandbag/Medball/KBs, DB

Metcon

"EMOMma Mia" (4 Rounds for reps)

EMOM x 16 MINUTES
Min 1 - 6-8/side DB Renegade Rows (22.5/15kg)
Min 2 - 15-30m Sandbag Bearhug Carry*(70/45kg)
Min 3 - 1-3 Rope Climb**
Min 4 - Rest

*or Double KB Front Rack Carry (24/16)

*Advanced perform 1 Legless RC + 1 RC for minute 3

Fitness

Min 1 - 6-8/side DB Renegade Rows (15/10kg)
Min 2 - 15m Sandbag Bearhug Carry (from Box)*(70/45kg)
Min 3 - 1-3 Rope Climb
Min 4 - Rest

*or Double KB Front Rack Carry (16/12)

Trunk Work

Trunk (4 Rounds for reps)

EVERY 1:30 FOR 4 SETS
12 V-Ups
into
AMRAP Strict Knees to Elbow until 45 sec mark

Main Path - Fri, Feb 6

Suggested Warm-Up

Warm Up

Banded 7's

-into-

1 SET

10 alt. Samson Lunges

10 alt Box Step Ups

5/5 DB Strict Press

2 SETS

5/5 DB Hang Snatch

5/5 alt. DB OH Lunges

5 Seal Pose to Pike

10 alt. DB Box Step Ups

-into-

Specific Warm Up Snatch

Strength

Power Snatch (Weight)

EVERY 2:00 x 4 SETS

12-9-6-3
Power Snatch*

*Each set MUST be TNG unbroken. Build across sets to a tough triple.

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

RX Weights: (22.5/15)

Fitness weight: (15/10)

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Main Path - Sat, Feb 7

Warm Up

2 min AMRAP:
4/side KB Windmill
4 Cat Cow
+
2 Sets:
6/5 cal Echo Bike
5 Scap Pull-Up
5 Kip Swing
5/side Down Dog Alternating Toe Tap
+
1 Set of 5 reps of the following movements:
-Bent Over Rows
-RDLs
-Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Front Rack Elbow Pumps
-Hang Power Cleans

Equipment Needed: KB, Echo Bike, Barbell

Clean Warm-Up

"Slappin' the Bass" (AMRAP - Rounds and Reps)

In Teams of 2
25 min AMRAP
18/14 Cal Echo Bike
12 Hang Power Clean - 95/65lbs (43/30kg)
6 Bar Muscle-Up

*Partners will alternate each movement

Advanced - 135/95lbs (61/43kg)

Top Scores - 10 Rounds
Minimum Goal - 6 Rounds

Scaled:
In Teams of 2
25 min AMRAP
18/14 Cal Echo Bike
12 Hang Power Cleans - 75/55lb (34/25kg)
6 Chest to Bar Pull-ups or Pull-ups

Beginner:
In Teams of 2
25 min AMRAP
15/12 Cal Echo Bike
12 Hang Power Cleans - 65/45lb (30/20kg)
6 Jumping Pull-ups

Fitness:
In Teams of 2
25 min AMRAP
18/14 Cal Echo Bike
12 Hang Power Cleans - 95/65lbs (43/30kg)
6 Broad Jumps - 5/4ft

*Partners will alternate each movement.

Cashout (Checkmark)

2 sets
10 reps Pause Barbell Bicep Curl with 1 sec pause at mid point on way up AND down
Rest 30 sec
10 reps Banded Tricep Pushdown with 1 sec pause at mid point on way up AND down
Rest 1 min

Extra Credit Part 1 (4 Rounds for reps)

B-Stance Hip Thrusts: 8 reps/side x 4 sets; Rest 2 min b/t sets - Near max by final set
*Heavier than last time (1/17/26)

Extra Credit Part 2 (3 Rounds for reps)

3 sets:
15-20 reps Russian KB Swings
Rest 30 sec
40 reps Frog Pumps - unloaded - 1 sec squeeze at top of each rep
Rest 1 min

Extra Credit Part 3 (Checkmark)

2-3 sets:
20 reps/side Standing Banded Hip ABductions
20 reps/side Standing Banded Hip ADductions
No Rest

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