It is the last week of the open
We will be doing the workout that is posted at games.crossfit.com
25.3
Regular class times at 5am, 6am 9am then 4pm to 7pm is friday night lights. Come out, warm up, and jump in a heat of the workout! even if you are not working out, stop out. We’ll have food!!!
Tomorrow is the 3rd and final Friday Night Lights for the CrossFit Open. Be sure to come out from 4pm to 7pm. Food and drinks!
Based off the last two workouts this scheduled programming might have a couple movements that are in the crossfit open tomorrow. If you really want to get some active recovery in before the open workout just come in and row or bike.
BUT you could also just do this workout, scale it, and possibly repeat some of the movements tomorrow. You are a crossfitter, you can do that. Ready for anything! right?
General /Specific Movement Prep (8-10 minutes)
400m Run
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2 Sets: For Quality
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
6-8 Bar Kip Swings
10 second Tuck L-Hang
1 Wall Walk with 20 second Nose to Wall Hold
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Spend 5 minutes on Toe to Bar Technique and Variations
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Specific Workout Primer and Prep (3-5 minutes)
200m Run
8 Single Dumbbell Step-Overs
4-6 Toe to Bar (Or Variation thereof)
1-2 Wall Walk
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 2:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Knees to Elbows
4 Wall Walks
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Kipping Knees to Chest
4 Wall Walks
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Goals / Stimulus / Objectives
Goal: 24-30 minutes
Time Cap: 32 minutes
Primary Objective: Consistent pacing round to round
Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.
Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.
RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
Workout Strategy
Pacing Plan:
400m Run
Goal: Keep a steady aerobic pace (~70-75% effort).
Avoid a sprint mentality—this is a recovery piece before gymnastics.
Single Dumbbell Step-Overs (20 Reps)
Hold DB in a front-rack or suitcase position (switch sides each round).
Focus on keeping a tall torso to avoid excessive fatigue on the lower back.
Toes-to-Bar (12 Reps)
Goal: Unbroken or 6-6 / 4-4-4 to prevent burnout.
Fast kip rhythm—avoid excessive swinging.
Wall Walks (4 Reps)
Goal: Smooth & steady, no failed reps.
Pace these out—don’t rush into your next rep.
Focus on controlled breathing between movements.
Potential Pitfalls:
Blasting the first two rounds → Will spike HR too soon, leading to early burnout. Find a rhythm.
Sloppy Step-Overs → Control every step to avoid unnecessary strain on quads and grip.
Toes-to-Bar Grip Fatigue → Break early if needed to avoid failure later.
Wall Walk Redline → Over-pushing here will wreck shoulders and slow the next run.
Warm-Up: (10 minutes)
10:00 : For Quality
10/8 Calorie Echo Bike, Building Pace Each round
8 Slow Bootstrap Squats
6/6 Dumbbell Windmill
10 Ring V-Outs
8-10 Ring Push-Ups (Elevated and Progressively increasing depth)
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Specific Barbell Prep (5 minutes)
Take 5 minutes to go through bracing and benching technique, while building loads to working weights
Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
Extra Instructions / Coaches Notes
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
Specific Workout Prep
Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day.
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Then hit
4 Alternating Single Arm Devils Press
8 Air Squats
10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Echo Bike
Dumbbells: 50/35lbs (22.5/15kg)
Level 2:
Dumbbells: 35/25lb, 15/12kg
Level 1:
Dumbbells: 25/15lb, 12/7kg
Goals / Stimulus / Objectives
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Workout Strategy
Pacing Plan:
Minute 1 – Single-Arm Devil’s Press
Goal: 8-12 Reps
Control the burpee-to-swing transition to avoid excessive lower back fatigue.
Breathe intentionally—don’t spike HR too early.
Minute 2 – Air Squats
Goal: Keep moving fluidly but avoid unnecessary fatigue.
Pace at a rate of about 30 Squats for each minute
Focus on your breath and conserving enough energy to hit the bike effectively.
Minute 3 – Max Calorie Echo Bike
Goal: Controlled sprint—85-90% effort each round.
Drive through legs first, using arms as secondary movers.
Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.
Potential Pitfalls:
Blowing Out Early – Don’t over-send the first round—consistency over survival mode.
Devil’s Press – Keep the dumbbell path efficient and minimize extra movement.
Squats – Too slow = wasted time. Too fast = wrecked legs. Find the middle ground.
Echo Bike – Stay aggressive each round but don’t die too soon—you need to push in rounds 4-5.
8:00 EMOM
Minute 1: Cardio Choice
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps
Box Height: 24/20in
Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press
Specific Barbell Prep (6-8 minutes)
1-2 Sets, (Dialing in Form)
3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery
+
3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery
–
3 Sets, Building to 70%
1 Power Clean + 1 Squat Clean + 1 Split Jerk
Strength
Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk
Extra Instructions / Coaching Cues
We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.
Ideally TnG Today
Specific Prep for Workout (8-10 minutes)
Break down loads from Clean and Jerk Complex
Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads
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Practice Burpee Box Jumps, finding cadence and rhythm.
Perform 2 sets of 3-5 quick cadence reps
Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those
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Then 1 x through sequence
1-2 Bar Muscle-Ups or Pull-Up Variation
3 Shoulder to Overhead
2 Burpee Box Jump Overs
Workout
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 155/105lb, 70/52kg
Box Height: 24/20in
Level 2:
For Time
18-14-10
Chest to Bar Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
Level 1:
For Time
21-15-9
Jumping Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Goals / Stimulus / Objectives
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
Workout Strategy
Pacing Plan:
Bar Muscle-Ups (9-7-5)
Goal: Unbroken or quick sets (e.g., 5-4, 4-3, 3-2).
If grip is an issue, limit to short, intentional breaks.
Explosive kip & smooth transitions to conserve pulling strength.
Shoulder to Overhead (9-7-5)
Push Jerks recommended to save shoulders.
Ideally unbroken, but a quick break (6-3, 4-3) if needed.
The bar comes down efficiently—don’t waste time resetting.
Burpee Box Jump Overs (9-7-5)
Controlled but aggressive pace—fast down & up but consistent jump mechanics.
Step forward out of the burpee to minimize extra movement.
Keep transitions snappy—no standing around!
Potential Pitfalls:
Bar Muscle-Up Fatigue – Avoid redlining early. If the grip gets sketchy, break before failure.
Slow Shoulder-to-Overhead Transitions – Get under the bar ASAP after muscle-ups.
Burpee Box Jump Overs Hesitation – Set a steady rhythm & stick to it—don’t slow down after the first set.
Resting Too Much Between Movements – Transition fast—the real time loss happens here.
Mondays workout is below the week preview
Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Echo Bike
Thursday: A Longer Muscular Endurance Workout centered around midline endurance
Friday: Open 25.3?
3 Sets: For Quality
1:00 Cardio Choice
10 Reps of Squat Therapy
10 Kettlebell Deadlifts
10 Hollow Rocks
10 second Hollow Hold
10 Alternating Bird-Dogs
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Specific Barbell Prep (4-6 minutes)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps a little heavier
Then get starting weight on the bar
Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
**yes you are dong 5 reps AND 3 reps AND 1 Rep in 4 Minutes.
This is the start of a 5,3,1 strenght training cycle.
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Level 2:
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 35/18lb, 16/8kg
Barbell: 185/125lb, 84/57kg
Wall Ball: 20/14lb, (9/6kg)
Level 1:
12:00 EMOM
minute 1: 8 Goblet Squats
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 1 x 35/18lb, 16/8kg
Barbell: 60% of 1RM
Wall Ball: 14/10lb, (6/4kg)
Overview / Goals / Stimulus / Objectives
Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus: Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
Workout Strategy
Pacing Plan:
KB Front Squats (8 reps) → Controlled & Unbroken
Keep the torso upright and core braced to prevent collapse under fatigue.
Breathing should match reps—inhale before the squat, exhale at the top.
Deadlifts (12 reps) → Unbroken or 6/6
Use a hip-dominant pull to avoid excessive lower back strain.
If grip or back fatigue sets in, break into 2 quick sets (6/6).
Wall Balls (16 reps) → Unbroken if possible
Focus on a smooth, efficient cycle—don’t rush the squat out of the catch.
Keep hands up and minimize unnecessary movement to conserve energy.
Abmat Sit-Ups (20 reps) → Active Recovery
Breathe deliberately to bring your heart rate down before the next round.
Smooth, consistent pacing—don’t rush, but don’t stop.