Blog | CrossFit Alabaster

CrossFit WOD, February 5, 2023

CrossFit – Sun, Feb 5

Warm-Up

2 ROUNDS

8 Scap Push-Ups

8 Scap Pull-Ups

8 Slam Ball Deadlift

8 Slam Ball OH Press

Into…

1 ROUND

8 Alt. Shoulder Taps

8 Ring Rows

8 Slam Ball Ground to OH

4 Inch Worms

Into…

1 Round

10 Hollow Rocks

8 Slam Balls

6 Narrow Grip Push-Ups

2 Strict Pull-Ups

Strength – All

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep*)

*Start Moderate and build to Heavy.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

4 Strict Chin-Ups*

8 Narrow Grip Push-Ups

12 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

2 Ring Rows or DB Bent Over Row*

4 Narrow Grip Push-Ups

8 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

CrossFit WOD, February 4, 2023

CrossFit – Sat, Feb 4

Warm-Up

AMRAP x 4 MINUTES

6 Air Squats

4 Sumo Stance Bodyweight Good Mornings

6 Alt. Step-ups

4 Knee/Regular Push-ups

6/4 Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

6 WB Front Squats OR WB to a Target

4 Sumo Deadlifts Barbell OR KB*

6 Box Jumps Step Down

4 Burpees OR Strict Presses*

6/4 Cal Row

Workout – Performance

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

(Score is Total Reps)

KG WB: (9/6)

KG BB: (35/25)

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

20 Wall Balls (Athlete Choice)

20 Sumo Deadlift High Pull (75/55)

20 Box Jumps (20)

20 Push Press

20/15 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG WB: (9/6)

KG BB: (35/25)

Workout – Fitness

“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)

3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

15 Wall Balls (Athlete Choice)

15 KB Sumo Deadlift (53/35)

15 Box Jumps (20)

15 Burpees

15/12 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG WB: (6/5)

KG KB: (24/16)

Finisher

Metcon

3 SETS

15-20 Empty Barbell Reverse Curls

15-20 Empty Barbell Skull Crushers

1:00 Plate Sit-Ups (Light)

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, February 3, 2023

CrossFit – Fri, Feb 3

Warm-Up

2 ROUNDS

:45 Cal Bike

10 Burpees

8 Ring Rows

6 Scap Pull-Ups

4 Kip Swings

Into…

2 ROUNDS*

5 Snatch Grip Deadlifts

5 Above the Knee High Pulls**

5 ATK Muscle Snatch**

5 ATK Power Snatch**

*RND 1 w/ PVC. RND 2 w/ BB.

**Option to take BB from Below the Knee position in 2nd round.

Strength – All

Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)

*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

4 Bar Muscle-Ups

6 Hang Power Snatches (115/75)

12/10 Cal Bike

2 Bar Muscle-Ups

3 Hang Power Snatches

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

4 Pull-Ups

6 Hang Power Snatches (95/65)

10/8 Cal Bike

4 Pull-Ups

3 Hang Power Snatches

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

FOR RECOVERY

6:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Rebound

(No Measure)

CrossFit WOD, February 2, 2023

CrossFit – Thu, Feb 2

Warm-Up

:30 Jumping Jacks

Into…

1:00 Single Unders

Into…

1:00 Double Unders or Double Attempts

Into…

:30 Jumping Jacks

Then…

AMRAP x 5 MINUTES

5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)

5/5 DB Shoulder Press

5/5 DB Side Lunge

10 Alt. Mountain Climbers

Workout – Performance

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, AHAP)

5-10-15-20-25-30-35-40-45-50

Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, Heavy)

5-10-15-20-25-30-35-40-45-50*

Double Unders

*Option to Change DU Volume to:

25-25-25-25-25-25-25-25-25-25

or…

5-10-15-20-25-30-35-35-35-35

(Score is Time)

Post-Workout Strength – All

Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

CrossFit WOD, February 1, 2023

CrossFit – Wed, Feb 1

Warm-Up

AMRAP x 4 MINUTES

16 Jumping Jacks

12 Alt. Barbell Elbow Punches

8 Barbell Good Mornings

4 Barbell Strict Press

Into…

1-2 ROUNDS (TIME PERMITTING)

12 Power Drops* (BW ONLY)

8 Barbell High Hang High Pulls

4 Barbell High Hang Muscle Cleans

2 Inch Worms + Push-Up

*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.

Strength – All

Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

(Score is Total Reps)

KG BB: (85/57)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.

Workout – Fitness

“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.

Optional Finisher

Metcon

“TABATA”

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)

CrossFit WOD, January 31, 2023

CrossFit – Tue, Jan 31

Warm-Up

RUNNING WARM-UP (4 MIN)

100m Quick Jog

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

100m Hard Jog

Into..

2-3 ROUNDS (5 MIN CAP)

:30 BIke @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Bike

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill – Performance

Metcon

EVERY 1:30 x 4 SETS

3 Kip Swings

2 Pull-Ups

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Post-Workout Skill – Fitness

Metcon

EVERY 1:30 x 4 SETS

3 Kip Swings

2 Dynamic Kips*

1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)

CrossFit WOD, January 30, 2023

CrossFit – Mon, Jan 30

Warm-Up

200m Group Jog

Into…

3 ROUNDS

10 Banded Dante Rows

10 Alt. Banded Deadbugs

10 Banded Hip Pull Throughs*

10 Arm Haulers

Into…

200m Group Jog

*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

KG BB: (90/65)

CrossFit WOD, January 29, 2023

CrossFit – Sun, Jan 29

Warm-Up

1-2 ROUNDS (2:00 CAP)

6 Scap Pull-Ups

6 Scap Push-Ups

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

:30 HARD Row

5 Supine Ring Rows

5 Push-Up to Pike

6 Alt. Lunges

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME*

100/80 Cal Row

75 Air Squats

50 Hand Release Push-ups

25 Pull-Ups**

*Wear a 20lb Vest if you have it.

**Option to Perform Strict Pull-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

80/60 Cal Row

75 Air Squats

50 Push-ups

25 Pull-Ups

(Score is Time)

Optional Cool Down

FOR RECOVERY

2:00 Olympic Wall Sit

2:00 Foam Roll Lats.

1:00/1:00 Pigeon Pose

10 Slow Alt. Scorpions

(No Measure)

CrossFit WOD, January 28, 2023

CrossFit – Sat, Jan 28

Warm-Up

EMOM x 8 MIN (:40 ON / :20 ON)*

MIN 1: Step-Ups → Box Jumps

MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)

MIN 3: Tuck-Ups → V-Ups

MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings

*Progress to the second movement(s) halfway through the EMOM

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.

Finisher

Metcon

3 SETS

40 Alt. KB Flutter Kicks

20 KB Horn Curls

20 KB Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, January 27, 2023

CrossFit – Fri, Jan 27

Warm-Up

3 ROUNDS

1:00 Bike → :45 Bike → :30 Bike*

5/5 DB Windmills

10 Alt. Lunges w/PVC Pass Thru

5 Jumping Air Squats w/PVC Overhead

*As the Bike time decreases, let’s increase the RPM!

Strength – All

Power Snatch (8-6-4-8-6-4*)

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch (Mod-Heavy)*

*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

Workout – Fitness

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 15/12 Cal Bike

MIN 2 – 2 Power Snatch (Mod)*

*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

(Score is Total Weight)