Friday 1/31/2025

WOD
"CrossFit Open 20.3"
For Time:
21-15-9
Deadlifts 225#/155#
Handstand Push-Ups
-into-
21-15-9
Deadlifts 315#/205#
50ft Handstand Walk (Scale 4 Wall Walks) after each set of Deadlifts
*15:00 Time Cap
**Score is total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Accessory 
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Thursday 1/30/2025

Strength 
Pause Bench Press 1x2
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

WOD
"Baklava"
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
*Score is total reps

Wednesday 1/29/2025

Strength 
Pause Back Squat 1x2
Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

WOD
"Hummus"
7 Rounds For Time:
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
*20:00 Time Cap

Tuesday 1/28/2025

WOD
"Greek Salad"
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch 115#/80#
*Score is rounds completed in the 1:00. If not all 20 rounds are completed then no Rx

Accessory
Gymnastics: Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks