TJ’s Gym Workouts for the Week of Feb 23


Corte Madera Mobilizing.

*Speaking of Corte Madera, the new Corte Madera Sunday 9am class and 10-11 Open Gym hour begins THIS SUNDAY, March 1st!  Have at it, People!

*Get ready. The CrossFit Open is upon us, and the first workout will be announced on Thursday!  We have a team of athletes going for it out of San Rafael, so be sure to check the discussion board to find out when you can come cheer them on doing their workouts.  For those of you who are registered for the Open, we will run the workouts during all classes on Fridays and Saturdays.

To become a registered Open judge (some of these are needed to judge our athletes who are hoping to qualify for Regionals), please see here.  To register to compete as an athlete in the Open, please go here. Choose CrossFit San Rafael, CrossFit Corte Madera, or CrossFit Mill Valley as your affiliate, depending on which TJ’s location is your home gym.  We promise to have our TJ’s Teams created by Thursday, in time for the Open to begin.  For now, just choose your affiliate.

Mon Feb 23

All Levels

A1. Rear Foot Elevated Split Squat; 3010; 6-8reps/leg; rest 60sec x 4
A2. Pronated Grip Pull Up; 30X0; 6-8reps; rest 60sec x 4
*make sure you stick to tempos, rest, and rep ranges exactly. most athletes will require assistance on the pull ups to hold the correct tempo for 8 reps
3 Sets @ 100%
AMRAP DB Bench Press (40/25lbs)
Row Sprint 25sec
rest walk 3mins

3 Sets @ 100%
AMRAP Ring Rows Unbroken
Airdyne 25sec Sprint
rest walk 3mins

*It is essential that each athlete maximize their efforts on the AMRAP set, then go into the sprint effort at a true 100% without a large rest between.

A. Squat Clean; 3,2,1; rest 3mins (not TnG reps)
5min AMRAP
Squat Clean and Jerk 155/105
*reps can be peormed as a squat clean thrusters

rest as needed

Airdyne Cals
Pull ups

Out of Town

5 Sets @ 100%
AMRAP Pushups
Sprint 25sec
rest walk 1 mins

5 Sets @ 100%
AMRAP Ring Rows, Pullups, Jumping PUllups or any other pulling that you can do Unbroken
25sec Sprint
rest walk 1mins

Allison’s Program:
Front Squat 5, 5, 5, 5
rest 20 seconds
Strict Pullups–pronated grip (band or gravitron if needed) 6, 6, 6, 6
Rest 2 minutes

8 sets
10 Barbell Thrusters (35/55)
8 pullups (kipping or jumping)
8 sprawls
200m run
Rest 1 minute in between sets

Tues Feb 24

All Levels

A. Top Down Clean Grip RDL; 3111; 3-5reps; rest 90-120sec x 4-5 sets
*taken from the rack

5min AMRAP x 3
3 Dips
6 DB Push Press (tough)
9 Burpees
12/9 Cal Airdyne
rest 2mins

C. Army Crawlers x 4 Sets – 45sec On: 15sec Off

A. Power Snatch; every 60sec x 8 sets; build. Keep it fast and sharp (no sloppy reps)
B. CGBP – build to a tough triple

EMOM x 12mins
Odd – 5 TnG Power Snatch
Even – 6-10 Ring Dips Strict (at top of muscle up if you can0

Airdyne 30sec @ 85%
Airdyne 30sec easy
x 12-14 sets
*straight through

Out of Town

5min AMRAP x 5
3 Dips
6 Pushups
9 Burpees
30 sec Sprint Run or Machine
rest 2mins

Allison’s Program:

A. EMOM 12 minutes: 1 Deadlift + 1 Power Clean at a moderately heavy weight
B. EMOM 27 minutes (do 9 rounds of the following cycle)
1. 5 Russian Swings (53/70 scale down from there) + 8 burpees
2. Row 40 seconds
3. 8 wallball situps (hold ball and touch behind head and at toes)+ 30 DU’s or 50 singles

Wed Feb 25 (TJ’s Birthday!!!!!!!!)

All Levels

A. Front Squat + Reverse Lunge R + Reverse Lunge L + Front Squat ; every 90sec x 6 sets (build to a tough complex)

2 Sets @ 95% Effort
10 DB Thrusters Unbroken (moderate/light)
10 Renegade Rows (same DB’s)
Airdyne 40/30 Cals
rest walk 3-4mins

2 Sets @ 95% Effort
15 Anchored Sit Ups AFAP
Row 500m
rest walk 3-4mins

A. Push Press + Push Jerk + Split Jerk; build to a tough complex TnG
3-4 Sets @ 97%
Row 15 Cals
10 Burpees
15 KBS 70/53
10 Burpees
Row 15 Cals
rest 6-8mins on Airdyne easy spin


4 sets
A1. Back Squats 15reps
A2. Power Cleans 5.5rep
A3. Dips 8reps
A4. Single Arm Bent Over Row 6reps 30×1
*Sets done with rest as needed, but in a timely manner.
3 sets
B1. DB Skull Crushers 8-12reps
60sec rest
B2. Bicep Curls  18-20 alt. reps
60sec rest

Out of Town

3 Sets @ 95% Effort
25 Squats
20m Bear Crawl
Run or Machine hard for 1:30
rest walk 1 mins

3 Sets @ 95% Effort
3 Wall Walks
15 Anchored Sit Ups AFAP
Row 500m or Run 400m
rest walk 1 mins

Allison’ s Program:
A. Spend 10-15 minutes warming up and mobilizing. Target something that is bothering you, and spend some time working it out.

3 minute AMRAP:
8 Toes to Bar
8 alternating box step ups 20/24”
Row 125m
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 Minute AMRAP
5 pushups
10 situps
Run 100m
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 minute AMRAP
Airdyne 8/10 cal
10 DB Hang Power cleans (25#/40# Rx scale go down from there)
10 air squats
Rest 1 minute and repeat 2 More Times

Thurs Feb 26

All Levels

A. EMOM x 10mins – 3 HPC + 2 PC
B. Bar Dips; 2-3 Tough Reps; rest 90-120sec x 3 sets

10 Sets @ 90%
Run 100
5 Clap Push Ups (scale to strict push ups)
10 Russian KBS (heavy)
rest 60sec
*goal is for each set to take roughly 60sec. adjust reps and loads to ensure you can finsih work around 1 min

Wrench –
Active Recovery Work
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town

1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Allison’s Program:
Rest day or makeup another day’s workout

Fri Feb 27

All Levels

A. Thruster + Push Press + Push Jerk – build to a tough complex from the rack
2 Sets @ high effort
Airdyen 60sec
*build up your speed throughout the 60sec so you finsih with a sprint
rest walk 2-3mins between sets

CrossFit Open Rx Workout


CrossFit Open Scaled Workout


Notes – Preparation Day for Open (EXAMPLE BELOW)
Perfrom Open workout 15.1

OR – if you plan to do OPEN workout Saturday

A. Build to a moderately tough single in the Barbell movement of the week (if no BB movement then build to a moderately tough HPC)
B. Practice Some TnG reps and or play with Open movements for 10mins in the format below
3 Sets @ Open Pacing
Movement 1 – moderate reps
Movement 2 – moderate reps
Movement 3 or Airdyne/Row 30-45sec
rest walk 2-3mins
Finsih with
Airdyne 30sec @ 85%
Rest walk 30sec
Row 30sec
Rest walk 30sec
x 3
Row 300m @ 97%

Allison’s Program:

A1. Thruster 5, 5, 3, 3, 1 rest 20 seconds
A2. 10-15 Hollow Rocks rest 2 minutes (5 sets)

B. 5 sets super high intensity:

5 hang squat cleans — heavy but moving safely (
6 burpees afap
30 second airdyne sprint
rest 2 minutes in between sets!

C. Run or Row 12 minutes

Sat Feb 28

All Levels

Part 1
30sec Airdyne/Row/Run @ 85%
30sec Airdyne/Row/Walk @ Easy Pace
x 10 sets

Part 2
EMOM x 15mins
1st – 14 Mountain Climbers + 10 Sit Ups
2nd – 3-5 Man Makers
3rd – Farmers Carry 50m Heavy
Part 3
For Max Reps
3min – Box Jump Step Down
2min – Air Squats
1min – Hollow Rocks

Notes – Open Workout
Perform Open Workout 15.1

OR – if you did Open Workout on Friday then do the following

20min RTW Easy Cardio
EMOM x 15mins
1st – 30-40sec FLR on Rings
2nd – 1-2 Light TGU/arm
3rd – 15sec High Tempo Airdyne

10-15min Specific Mobility

Allison’s Program:
Do this at about 90% effort—this is not a recovery day.

30 seconds wallballs
1min Run
1min box step ups
1min Row
1 min sprawls
1 min Airdyne
1min rest
x8 sets

Sun Feb 29

A. OHS @ 3111 3, 3, 2, 2, 2 reps

B. 10-9-8-7-6-5-4-3-2-1 reps
OHS 75/55
On the minute: 3 burpees

Allison’s Program:
Rest or make up a workout from earlier in the week



About tjsgym

Owner of TJ's Gym
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