Workout of the Day (WOD)

CrossFit Open 23.1 TBA

Prep Equipment required: Foam roller, barbell, medium/light band, 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Side Plank Clamshell – 10 each Deadbug Hold 3) 2 Rounds of: – 6 RDLs – 6 Hang

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Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 10 total Box Step-ups – 10 Banded Overhead Squats A. AMRAP15 Min 0-5: Bike/Row/Ski

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Prep Equipment required: Foam roller, light KB 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 2) 3 Rounds: – 4 Yoga Push-up –

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box Hip

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Prep 1) Foam roll wherever you need it.  2) AMRAP 5: 5 Barbell RDLs 5 Hang Muscle Cleans 5 Front Squats 60s Row increasing pace A. 5 Rounds With A Partner 20 Hang Power Cleans (135/95) 400 Meter Run 30 Wall Balls (20/14) 500 Meter Row 40 Air Squats L3: (115/75) L2: (95/65) (14/10) L1:

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Prep Equipment required: Foam roller, light KB, jump rope 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 eachw Thoracic Rotations – 5 Superman Rows 3) 3 Rounds of: – 2 Plank Walk-outs – 5 each 1-arm

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Prep Equipment required: Foam roller, medium/light band 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 3 each Side/Side Deep Lunge + Twist 2) 2 Rounds: – 10s each Side Plank Clamshell – 10s each Deadbug Hold 3) AMRAP 4: – 5 each Bodyweight Lunges – 10 each X-Band Walk – 10

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Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 5 Upward to Downward Facing Dog w Toe Touch 2) 3 Rounds: – 5 Band Overhead Goodmornings – 5 each KB Windmills – 5 KB High Pulls – 10ft Elephant Walk 3) Barbell Warm-up

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Prep Equipment required: Foam roller, light band, jump rope, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) 3 Rounds: – 20 Ft Reverse Bear

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Prep Equipment required: Foam roller, medium/light band, light KB, plyo box 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 3 Rounds

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Prep Equipment required: Foam roller, light/medium band, light DB 1) Foam Roll Pecs + Lats x 60s each 2) 1 Round: – Biphasic Pec Stretch x 60s each side – Biphasic Lat Stretch x 60s each 3) 3 Rounds: – 4 Yoga Push-ups – 5 each 1-arm DB Rows – 10 Banded Pass Throughs –

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds of: – 10ft Crab Walk Reverse – 10 each Mountain Climbers – 5 each

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Prep Equipment Required: Foam roller, barbell 1) 1 Round: – Foam Roll Hamstrings & Adductors x 60s each – 3 each Side/Side Deep Lunge + Twist 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 10ft Duck Walk –

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Prep Equipment required: Foam roller, light/medium band, light KB, jump rope 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 3 each Spiderman Lunge 2) AMRAP 5: – 5 each Goblet Reverse Lunges – 5 Banded Overhead Goodmornings – 10 Banded Pull-aparts – 30s Jump Rope Practice A. 5 Rounds 1 Set

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