Programming:February 28th – March 4th, 2022
The first week of the Open was awesome! We are so proud of everyone’sperformance and the turnout on Saturday was incredible! Thanks to everyone who helpedwith judging, setup, teardown, and of course CHEERING!!
PLEASE REMEMBER TO SUBMIT YOUR SCORES BY 5pm TODAY (Monday) if you areparticipating on the worldwide CrossFit Games Open leaderboard.
https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
Week 2 will be here quickly, so be sure to get your training in early, work onmobility & recovery, and get ready for another great week at WildFireCrossFit!
For those of you who were twitching a bit yesterday without knowing what theworkout would be on Monday, remember, part of CrossFit it expecting theunexpected! Think back to the Open announcement when the CrossFit Gamesathletes learned what they would be doing just minutes before having to performthe workout. Don’t worry, we’re not going to be doing this every week, however,every once in a while it’ll be good for you to have to wait to see what thatday’s workout is going to be.
Monday, February 28th,2022
Warmup: 7 min AMRAP of:
10Curtsy Lunges
10Bottom Squat Pass Throughs
10 BoxStep Downs 24/20 in
1minThoracic Opener
Strength: Overhead Squat
3-3-3-3-3
DB/KB/Light:Overhead Squat
3-5 Reps Each Arm Every 2min
x 8-10Rounds
Bodyweight:Towel OH Squat
8-10Reps Every 2min
x 8-10Rounds
WOD: 6 rounds for time of:
12Alternating Pistols
6 PowerSnatches 135/95 lbs
DB/KB:6 DB Snatch Each Arm
BodyweightModification:
6 PowerSnatch = 8 Burpees
Tuesday, March 1st,2022
Warmup: For time:
300m RunOR 90sec Cardio
--then: 2 rounds of:
10 Lunge+ Twists
10 CouchStretches
10 SquatJumps
5Shoulder Press 45/35 lbs
5 PushPress 45/35 lbs
Strength: Every 2min X 10min:
200mSprint OR 1min Cardio
1 PushPress pick load
DB/KB/Light:Every 2min x 10min
200mSprint OR 1min Cardio
2-3 PushPress
Bodyweight:Every 2min x 10min
200mSprint OR 1min Cardio
5 PushUps
WOD: 20 min AMRAP of:
200m RunOR 1min Cardio
10Push-ups
10 PushPress 75/45 lbs
400m RunOR 2min Cardio
20Push-ups
20 PushPress 95/65 lbs
600m RunOR 3min Cardio
30Push-ups
30 PushPress 115/75 lbs
800m RunOR 4min Cardio
40Push-ups
40 PushPress 135/95 lbs
600m RunOR 3min Cardio
30Push-ups
30 PushPress 115/75 lbs
400m RunOR 2min Cardio
20Push-ups
20 PushPress 95/65 lbs
200m RunOR 1min Cardio
10Push-ups
10 PushPress 75/45 lbs
Wednesday, March 2nd,2022
Warmup: 2 rounds for quality of:
10 SumoSquats
10 MuleKicks
10 GluteBridges
10 BeatSwings
1Burgener Clean Warm Up
1minFoam Roll
Strength: Tempo Deadlift
3-3-3-3-3
DB/KB/Light:Tempo Deadlift
5-7 RepsEvery 2min or so
x 8-9Rounds
Bodyweight:10 1-Leg Glute Bridge
& 10Mule Kicks
Every2min or so x 10 Rounds
WOD: For time:
18-15-12-9-6-3
Toes-to-barsOR V-Ups
3-6-9-12-15-18
PowerClean 135/95 lbs
Bodyweight:
18-15-12-9-6-3
V-Ups
3-6-9-12-15-18
No PushUp Burpee
Thursday,March 3rd, 2022
Warmup: 3 Rounds
x 30 secWORK | 15 sec REST
Row
ReverseLunge
Scorpion Stretch
BackSquat 45/35 lbs
Push-upto Down Dog
1minStretch OR Foam Roll
Strength:4 rounds
EachRound For Time:
500/400mRow OR 2min Cardio
10 BackSquats 50% 1RM
DB/KB/NoRower: 4 rounds
EachRound For Time:
400m RunOR 2min Cardio
10Back/Front Squats 50% 1RM
Bodyweight:4 rounds
EachRound For Time:
400m RunOR 2min Cardio
20Jumping Squats
Post WOD Mobility: 2 Rounds
1minEach For MAX Reps of:
LungeHold
ActivePigeon
CouchStretch
FoamRoll
LacrosseBall Massage
Rotateimmediately to the next station every 1 min
Friday, March 4th,2022
Warmup: 2 rounds for quality of:
1minJump Rope
10 AirSquats
30secChilds Pose
30secHandstand Hold
5 BeatSwing + Hip Pops
Strength: 5 Rounds for Max Reps
3 SplitJerks pick load
1minREST
Max RepStrict Handstand Push-up
1minREST
DB/KB/Light:
5-6Split Jerks
Bodyweight:
8Jumping Lunges
WOD: 10 min AMRAP of:
4 BarMuscle-ups
8Handstand Push-ups
32Double Unders
NoBar Modification:
10 minAMRAP of:
6Burpees
8Handstand Push-ups
32Double Unders
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