(281) 771-5155

W.O.D.

1/19/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of:

1 min of running or biking

10 – Jumping air squats

5 – Hip & back extensions

1/1 – Turkish get-ups – you choose load

7 – Power clean + Push press, empty barbell

Olivia (AMRAP – Rounds)

In a 2 minute window:

400m run

Max Reps Clean & Jerk – #135/95

Rest 2 minutes and repeat until 30 Clean & Jerk reps have been completed

>Score is total rounds to complete – record number of reps in each round in the notes

Warm-up (No Measure)

Accessory –

Banded & Weighted Sumo Deadlift – 3 x 8

Cooldown – 5-10 minute to jog, bike, or row then stretch and/or mash

1/18/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of:

30 sec. Singles Unders

10 – PVC pass throughs

10 – Push-ups

3/3 – KB Windmills

5 – Strict Pull-ups

Floor Press (3-3-3-3-3)

Metcon (Time)

5 rounds of:

8 – Turkish Get-ups – #53/35

9 – Burpees

100m Run

Warm-up (No Measure)

Accessory –

Standing Abs – 50 reps

Banded Tricep Extensions – 50 -100 reps

1/17/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

2 mins of jogging or rowing followed by…

2 rounds of:

250m Row

8 – Jumping air squats

8 – Stiff legged deadlifts – empty barbell

8 – Hanging Knee Raise

8 – Broad jumps

Metcon (Time)

“Monday Monster Mash”

21-15-9 reps of:

Calorie Row

Handstand Push-ups

5 rounds of:

20 – Walking Lunges – no weight

15 – GHD Sit-ups

20 – DB Snatch – #50/35

3 rounds of:

10 – Hang Power Cleans – #175/125

50 – Double Unders

*Rest 5 minutes between each workout

1/15/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (Time)

Buy In – 200m Partner Burden Carry

4 rounds of:

20 – Wall ball shots #20/#14

20 – Double KB Russian Swings

20 – Deadlifts #135/#95

Cash Out – 200m Partner Burden Carry

1/14/22

TTR CrossFit – CrossFit

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Warm-up (No Measure)

2 rounds of:

50 single unders

10 – PVC pass thru

10 – KB Swings – light

10 – Goblet Squats

Specific Warm-up –

2-3 rounds – Start w/ empty bar, progress to working weight:

7 – Front Squat

7 – Push Press

7 – Thrusters

5 – Scapular Depressions

5 – Kip swings

5 – Pull-ups

5 – C2B pull-ups

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Warm-up (No Measure)

Accessory –

Banded and Weighted Sumo Deadlift – 5 x 5

1/13/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of:

20 sec. – GHD Prone Bridge Hold

10m – High knees

10m – Butt kicks

6 – Hang Cleans, empty barbell

6 – Front Squats, empty barbell

6 – Shoulder Press, empty barbell

Metcon (Time)

50 – GHD Sit-ups

50/35 – Calorie Bike or Ski

Rest – 1:1 or 1:2

35 – Toes to Bar

35/25 – Calorie Bike or Ski

Warm-up (No Measure)

Accessory –

Wall Walks – 15 reps

Strict Pull-ups – 30 reps

1/12/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

2 rounds of:

2 mins of running, biking or rowing

10 – Walking lunges

5 – Hip & back extensions

7- PVC pass throughs

2/2 – Turkish get-ups – you choose load

7 – Stiff legged deadlifts, empty barbell

7 – Hang squat clean + push press, empty barbell

Metcon (Time)

6 rounds of:

20m – Overhead Walking Lunge – #95/65

10 – Ab-Mat or GHD Sit-ups

15 – Hand release push-ups

35 – Double Unders

Warm-up (No Measure)

Accessory –

DB Strict Press – 4 x 12

Barbell Glute Bridge or Glute Ham Raise – 3×10

1/11/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

2 mins of jogging, biking, or rowing followed by…

3 rounds of:

5 – Hip & back extensions

5 – Deadlifts, empty barbell

5 – Hang power cleans, empty barbell

5 – Front squats, empty barbell

5 – Shoulder press, empty barbell

1/1 – Turkish get-up

Clean and Jerk (4-4-4-4-4)

Power Clean

Warm-up (No Measure)

Accessory –

L-Sit – Accumulate 1-2 minutes

Med Ball Cleans – 50 reps in as few sets as possible

1/10/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of:

1 min of running or rowing

10 – Walking lunges with pvc pipe overhead

5/5 – Single Leg Barbell Bent Over Row

1/1 – Turkish get-ups – you choose load

5 – Power clean + Push press, empty barbell

Metcon (Time)

4 rounds of:

1.2k Bike

12 – Back Squats – @55% of 1RM

12 – Box Jumps – 24/20″

12 – Ring Dips
Sub a 500m Row or 400m Ski for the Bike

Warm-up (No Measure)

Accessory –

DB Box Step-up – 40 reps

2 rounds of:

10 – Hollow Rock

10 – V-ups

10 – Tuck-ups

10 sec- Hollow Hold

Back Squat (Ref. Only)

1/8/22

TTR CrossFit – CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (6 Rounds for reps)

With a partner –

4 rounds of:

2 min – Rope Climb – 15ft

2 min – Hollow Rocks

2 min – Calorie Row

2 min – Farmers Carry – #50s/35s

2 min – V-ups

2 min – Double Unders