It’s the second week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.2.
For the next two weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open workouts. For the lifts we are not maxing out that week, we will be doing only 2 sets of 1 rep at 90%. The goal for these lifts is to be fast and aggressive, and keep our mind and body ready to move heavy weight without wearing us out. Our hardest conditioning days will be on Tuesdays. These days may feel short, or like “less” than your used to. The idea is to keep the intensity high and the fatigue low, so that we are the most prepared for a heavy lift and the Open.
MONDAY
WEIGHTLIFTING
DL – 20 min to work up to a heavy for the day
CONDITIONING (practice) – every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 1:00 MR Cal Row
*goal: practice racing start on rower
SUPPLEMENTAL
3 sets:
20 Pendlay Row
20 Reverse Lunge e/s
TUESDAY
WEIGHTLIFTING
BN 2×1 @90% on a 3:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
Run 4-6x400m, 2:00 Rest
*goal: first run of the year!! be sure to have something that helps keep your times, because we will be referring back to this; consistent or negative splits
SUPPLEMENTAL
3 sets:
20 Cable Flye
20 Cable Tricep Pressdowns
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 2×1 @90% on a 2:30 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
10 HR Push Ups
12 Alternating Pistol Squats
24 Alternating Russian Twists (45/35 lbs)
*goal: break up movements less as workout goes on; full ROM on whatever push up and single leg squat variations you choose
SUPPLEMENTAL
3 sets:
20 Standing Leg Abduction e/s
20 Seated Hamstring Curl
THURSDAY
WEIGHTLIFTING
PR 2×1 @90% on a 3:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) EMOM for 20 min:
min 1) 10 (5/5) SA DB PP
min 2) 30-50 Single Unders
min 3) 10 Burpees over the DB
min 4) REST
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
20 SA Cable Lat Raise
20 Lat Pulldown
FRIDAY
CF Open 25.2 – TBA!
The workouts are announced on Thursday evenings, so check back Thursday night or Friday morning to see what it is!
As a reminder, Vanguard Gym Strength & Conditioning is no longer a CrossFit affiliate. If you want to have your scores validated for the CrossFit Open website, there are two options:
1. Film your workout in accordance with CrossFit Open video submission standards. If you are going to do this, read this article first and get with Coach Blaze no later than Wednesday 2/26. The video submission standards are thorough. You will not be able to do the workout with other the class if you choose this method.
2. Complete the workout at a registered CrossFit affiliate between Thursday and Monday. When you are calling to other gyms, be sure to ask who there has taken the 2025 Judges Course and who will be validating scores.
SATURDAY
CONDITIONING (aerobic capacity)
AMRAP 54:
1000m Row
1:00 (:30/:30) DB Waiter Hold
20 (10/10) SA RKBS (no heavier than 35 lbs)
20 Walking Lunges (with weight used for KBS)
15 AbMat Sit Ups with arms overhead (can weight if too easy)
*goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week, and move for longer
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
