Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 for completion:
:30 handstand hold or :30 plank
1 lap around the gym bear hug carry
1 lap around the gym Farmer’s walk
+
5:00-10:00 coach-led mobility

Lifting + something Open-y + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 10:00 (10 sets):
1 power clean, moderate/tough
+
AMRAP in 10:00:
5 deadlifts, light/moderate up to 185/135
10 bar-facing burpees
15 calories
+
5 sets:
6-8 alternating DB curl & press
:10-:15/side plank
OR
mobility work
*both if time allows

Squat & upper pull strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-3 squats – your choice back/front/overhead
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken challenging
+
5 sets:
:90 of [18/15 row calories + 9 toes-to-bar + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility

CrossFit Open 22.1

3 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
10:00 movement prep
+
AMRAP in 15:00:
3 wall walks
12 alternating DB snatches, 50/35
15 box jump-overs w/step-down, 24/20
+
5:00-10:00 coach-led mobility

Weightlifting tech + other stuff

10:00 @ very easy effort:
20 alternating prisoner tall kneeling to standing
20 Russian twists – can use a light DB/KB/plate or med ball
200m row or 200m ski erg
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
10:00 @ high effort:
1 length down & back bear crawl
1 length down & back tough Farmer’s walk
1 length down & back tough ball or bag carry
200m row or 200m ski erg
+
abs/bis/tris!

The usual partner things – with a twist

10:00 dynamic mobility work – coach-led
+
For time w/a partner & 20:00 cap:
100 pull-ups
200 wall balls
400 double-unders
*partition as desired, trade off as desired w/only 1 partner working at a time – non-working partners must stay between the two poles (so in a line from the speaker to the barbells)
+
a few minutes box jump w/step-down practice for Monday!
+
bis/tris/abs of choice or easy walk cool-down