Miracle Gro

CrossFit Blaze – CrossFit

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Warm-up

WarmIcon – Run/Shoulder Taps/ Press (No Measure)

3 rounds

250m Run or Row

10 Shoulder Taps from Pushup Position

10 Reverse Grip Presses

10 Banded Pull Aparts

Strength

Strict Press (1-1-1-1-1 (Build to a heavy single))

– The strict press is the focus of this two part workout

– In part 1, we’ll take the bar out of the rack as we build to a heavy single

– In part 2, the lighter barbell comes from the floor

– Part 2 should take between 12-20 minutes to complete

WOD

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
GENERAL

With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece

You’ll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)

WEIGHTED MOVEMENTS

Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh

Within the workout, these are ideally completed in around 3 sets

PULL-UPS

Choose a pull-up variation that you could complete 21+ reps unbroken when fresh

For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion

Choose from one of the subs listed below

Banded Pullups

Jumping Pullups

Ring Rows

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs