CrossFit Open Sign UP! W.O.D. Monday 2/22/21


CrossFit Open Sign UP! W.O.D. Monday 2/22/21

The CrossFit Open starts March 11! This is an annual worldwide 3 week event that is not intended to isolate the best of the best, but rather made for everyone! No matter where you are in your fitness journey, it brings any community closer together through motivation and encouragement, and a sense of doing what you may have never done before! In years past we’ve had 60-70 members sign up!

This year’s Open will be the most accessible in CrossFit history, with flexible options for participants to compete either at their local gym or at home, with or without equipment, should they face local closures or have health concerns.

Perform each of the workouts at your box, from home, at a park, wherever.

All you’ll need is a dumbbell, barbell, plates, plyo box, jump rope, and pull-up location.

A gearless version of each workout also will be available. All you’ll need is a clear space to move.

To learn more and jump in with everyone, it is $20 at this link –

We’re gonna make this year a blast! Don’t miss it!

*Coaches – consider hitting all lift variations here for the workout to not only limit confusion on the workout directly after the strength, but to use it as part of the warm up for the heavy back squat, as 16 minutes can much of the time not be enough to achieve your best!

Strength – 16 minutes

Work up to a heavy 1 rep front squat…
*Off the rack, build in weight as you go
*Please record this time, as we’ll be using it in a future squat cycle

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Conditioning WOD – 18 minute cap

For Time:
2 Rounds:
15 Front Squats 135/95
30 Double Unders

500/400m Row, 400/300m Ski OR 24/18 calorie Bike

2 Rounds:
12 Thrusters 115/85
30 Double Unders

500/400m Row, 400/300m Ski OR 24/18 Bike

2 Rounds:
9 Hang Squat Clean Thrusters (95/65)
30 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • 2 sets of 2 rounds of barbell movements and jump rope are separated by mid-range efforts on the rower
  • The workout flows like this:
    15 Front Squats
    30 Double Unders
    15 Front Squats
    30 Double Unders
    500/400m Row, 400/300m Ski OR 24/18 Bike
    12 Thrusters
    30 Double Unders
  • Expect this workout to take between 12-18 minutes to complete


  • We’ll use one barbell weight for all three movements
  • As the range of motion increases, the reps will drop
  • Choose a lighter load that allows you to complete each round within 2 sets
  • Click Here for a demo of the hang squat clean thruster


  • Choose a rep number or variation that takes 30 seconds or less to complete

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Easy Machine
Easy Single Unders

30 Seconds Each
Lateral Squats Video
Arm Circles (15 Forward + 15 Back)
Wall Squats Video
Down Dog Video
Air Squats
Double Taps Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Barbell Ankle Stretch: 60 Seconds

Front Rack Stretch: 45 Seconds

Forearms Stretch: 30 Seconds

TEACHING [15:00-25:00]
Squeeze the Legs

  • The focus of all movements today is to squeeze the legs
  • In the front squat, this helps us reach extension at the top
  • This ensures full range, but also lays the foundation for all three barbell movements
  • At this finish position, the hips, shoulders, knees, and ankles should all be in one straight line

Movement Prep

  • 5 Pausing Front Squats (3 Seconds @ Top)

Squeeze the Legs

  • The squeeze of the legs in the finish position of the front squat lays the foundation for driving the bar overhead in the thruster
  • Let’s just aim to be a little more aggressive with this here
  • We should reach full extension before the bar leaves the shoulders and we start to press with the arms Movement Prep
  • 5 Push Press
  • 5 Thrusters

Squeeze the Legs

  • Layering it on even further, we’re looking for the squeeze twice!
  • Once in the finish of the clean and once before pressing the bar overhead
  • Squeeze before you pull and squeeze before you press
  • Check out the Daily Video for a visual of all the barbell teaching points

Movement Prep

  • 3 Hang Power Cleans
  • 3 Hang Squat Clean Thrusters

Squeeze the Legs

  • Squeezing the legs at the finish of the jump does a couple things:
    • Gives athletes more time in the air to spin the rope twice around the body
    • Can help prevent athletes from kicking their feet in either direction
  • Squeeze the butt and quads to have straight legs while in the air

Movement Prep

  • 15 Seconds Jumps In Place (No Rope)
  • 30 Seconds Double Under Practice

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
2 Front Squats
2 Thrusters
2 Hang Squat Clean Thrusters
10 Double Unders
100 Meter Machine

STRATEGY + WOD [30:00-60:00]

  • Each of these 2-round couplets comes down to the squatting movement
  • We have very small sets on the rope paired with a challenging set on the bar
  • Set yourself up to complete the barbell movement within 2 sets:
  • Front Squats: 9-6
  • Thrusters: 7-5
  • Hang Squat Clean Thrusters: 5-4
  • Break on the double unders and rest as needed between sets to allow for completion of the barbell movement in 2 sets
  • Look to complete both machine distances within a few seconds of each other
  • The rule of thumb here is that you should be able to get out of the machine and immediately get the hands on the barbell for your first set
  • This recommendation should help you find the right pace to hold that allows for that


  • Double Dumbbell Front Squats
  • Single Arm Dumbbell Front Squats
  • Dumbbell Goblet Squats
  • Odd Object Front Squats
  • Wallballs
  • Air Squats
  • Jumping Air Squats Video


  • Reduce Reps
  • 40 Single Unders
  • 30 Second Time Caps
  • 25 Double Taps Video
  • 40 Line Hops Video
  • 25 Over-and-Back Dumbbell Hops Video

Extra Work

Body Armor
3 Giant Sets:
9 Glute Ham Raises
300ft Double Dumbbell Front Rack Carry (black mats are 4x6ft, mark it out)
15 Barbell Glute Bridges

Rest 2 Minutes Between Sets