Community Workout

In Teams of 2

“Mini Bert”

For time:
50 burpees
200-m run
75 push-ups
200-m run
100 walking lunges
200-m run
150 squats
200-m run
100 walking lunges
200-m run
75 push-ups
200-m run
50 burpees

Split the Work and Run Together

For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Scaled

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Five sets of:
3 Deadlifts @ 65+%
Straight into...
2 Box Jumps *
Rest 2 minutes between sets

* Set box height so something you can land tall, NOT in a squat position. The explosiveness is more important than the height of the box.

B.

For Max Distance:

20 Minute Row

* At the 4, 8, 12, and 16 minute marks, perform the following:
400 Meter Run OR 1000 Meter C2 Bike

* Set row-ergs to a 20 minute clock so that they don't reset.

Complete as many rounds and reps as possible in 9 minutes of:
3 Wall Walks
9 Toes to Bar
30 Double Unders

At the 9:00 mark...

For time:
50 Wall Ball Shots (20/14lbs to 10/9')

Goal = < 11 Minute Mark
Cap = 13 Minute Mark

Rx+ Option:
30 Foot Handstand Walk - 15 Feet Out and Back

B.

Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 12 Single Arm Rows (right)
Station 2: 12 Single Arm Rows (left)
Station 3: 12-15 Stationary Dips
Station 4: Rest
Station 5: 10 Ring Rows + Max Unbroken Tempo Push-Ups @ 21X1
Station 6: Rest

Eight sets of:
2 Front Squats @ 60+%
Rest 2 minutes between sets

* Build based on quality to whatever a heavy double is for today! No volume sets.

B.

Every 4 minutes, for 12 minutes (3 sets of):
5 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike
5 Clean and Jerks (95/65lbs)

Rx+ Loading = 135/95lbs

Three sets of:
8 Strict Press @ 65-75%
Rest 2 minutes between sets

After the 3rd set...

One set of:
8-10 Tempo Push Press @ 31X1
* Same weight as strict press *

B.

Every 3 minutes, for 15 minutes (5 sets of):
10 Dumbbell Bench Press (50/35lbs)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups
200 Meter Run OR 10/7 Calorie Row/Ski

Goal = < 2:30/Set

Rx+ Loading/Movements:
70/50lbs
8 Bar Muscle Ups or 6 Ring Muscle Ups

A, Glutes, Glutes, Glutes

B.

Partner Workout

You Go, I Go

8 Minute AMRAP

200 Meter Run

10 DB Snatches (50/35 lbs)

Rest 3 Mins

8 Minute AMRAP

10/8 Calorie Row

10 Burpees

Buy Out

90 Second Hollow Hold ( Both Partners must be holding at the same time)

Every minute, on the minute, for 3 minutes:
Muscle Snatch + Hang Power Snatch + Snatch Balance (empty bar up to 95/65lbs)
youtu.be/hFb3l16PI4U
youtu.be/z1j2QMBJF6c
youtu.be/GTj9pliPP8E

Followed by...

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 55-65%
Sets 5-8: Snatch x 1 @ 65-75%

* 1.1 = 1 rep, rest 10 seconds, 1 rep.

B.

Against a 3 minute clock, perform as many calories as possible of:
500/450 Meter Row
Max Calorie Echo/Assault Bike or C2 Bike in the remaining time.

Rest 60 seconds, then...

Against a 3 minute clock, perform as many meters as possible of:
30/25 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
Max Distance Row in the remaining time.

Rest 60 seconds, then repeat everything for THREE total sets (23 total minutes).

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 10-12 Strict Pull-Ups
Station 2: 10-12 Stationary Dips
Station 3: 12-15 Ring Rows
Station 4: 20-30 Second Nose to Wall Handstand Hold
Station 5: Rest
* Bands ok *

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15/12 Calorie Row
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 200-250 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)

At the 12:00 mark...

One round for time of:
15/12 Calorie Row
16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)

Cap = 16 Minute Mark

Three sets of:
10 Back Squats @ 60+%
Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
10 Toes to Bar
5 Deadlifts (185/125lbs)

Goal = 6+ rounds.

Rx+ Loading:
225/155lbs

Every 2 minutes, for 6 minutes (3 sets of):
3 Power Jerks @ 70+%

At the 6:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
12 Power Jerks @ 40-50%

Focus:
-Build during the first 6 minutes.
-Rep speed during the last 6 minutes.

B.

Complete as many rounds and reps as possible in 20 minutes of:
5 Wall Walks or 50 Foot Handstand Walk (5' increments)
200 Meter Run
15 Stationary Dips or 5 Ring Muscle Ups
200 Meter Run
75 Double Unders
200 Meter Run

In teams of 2, complete as many reps as possible in 12 minutes of:
2000/1600 Meter Row (split however)
Max Wall Ball Shots in the remaining time (20/14lbs to 10/9' - split however)

At the 12:00 mark, rest 3 minutes, then...

In teams of 2, complete as many reps as possible in 12 minutes of:
4000 Meter C2 Bike (split however) or 1600 Meter Run (together)
Max Alternating Dumbbell Snatches (50/35lbs) in the remaining time.

At the 27:00 mark, rest 3 minutes, then...

In teams of 2, complete as many reps as possible in 12 minutes of:
150/110 Calorie Assault Bike
Max Push-Ups in the remaining time.

Every 2 minutes, for 12 minutes (6 sets of):
4 Deadlifts @ 60+%
Straight into...
2 Broad Jumps for Distance

* Increase based on quality for deadlifts.

B.

For time:
75 Double Unders
15 Goblet Squats (70/53lbs)
75 Double Unders
30 Russian Kettlebell Swings (70/53lbs)
75 Double Unders
15 Goblet Squats (70/53lbs)
75 Double Unders

Goal = < 7 Minutes
Cap = 9 Minutes

Rx+ Loading:
90/60lbs Dumbbell (hold the head for swings)

* Movement Modification Suggestions:
Adjust the weight to something challenging but that movements can be completed in 1-2 sets.

Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Echo/Assault Bike
10 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike

Rx+ Loading = 135/95lbs

Goal = < 2:00 rounds.

B.

Three sets of:
10 Tempo Face Pulls (bands or cables) @ 31X1
youtu.be/skpt8oR-6w0
Rest 30 seconds
10 Leaning Single Arm Lateral Raises (each arm)
Rest 30 seconds
45-60 Second Elbow Plank Hold (weight optional)
Rest as needed

Followed by...

Three sets of:
10 Snatch Grip Upright Rows (record load)
Rest 30 seconds
10 Seated Bent Over Reverse Flys
Rest 30 seconds
30 Second Heavy Suitcase Hold (each side)
Rest as needed

Every minute, on the minute, for 3 minutes:
Muscle Snatch + Hang Power Snatch + Snatch Balance (empty bar up to 95/65lbs)
youtu.be/hFb3l16PI4U
youtu.be/z1j2QMBJF6c
youtu.be/GTj9pliPP8E

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 50-60%
Sets 5-8: Snatch x 1 @ 60-70%

* 1.1 = 1 rep, rest 10 seconds, 1 rep.

B.

CrossFit Open 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bar
10 Deadlifts (115/75lbs)
5 Snatches (115/75lbs)

Three sets of:
10 Strict Press @ 60-70%
Rest 2 minutes between sets

One set of:
10-12 Tempo Push Press @ 31X1
* Same weight as strict press *

B.

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 6 Thrusters (95/65lbs or 50/35lbs Dumbbells) + 6 Pull-Ups
Station 2: 9 Burpee Box Jump Overs (24/20" - step down)
Station 3: 3 Wall Walks

At the 12:00 mark...

Two rounds for time of:
6 Thrusters (95/65lbs or 50/35lbs Dumbbells)
6 Pull-Ups
9 Burpee Box Jump Overs (24/20" - step down)
3 Wall Walks

Cap = 18 Minute Mark

Rx+ Movement Suggestions:
-6 Chest to Bar Pull-Ups or 3 Bar Muscle Ups instead of Pull-Ups.
-30 Foot Handstand Walk instead of Wall Walks.

Six sets of:
3 Front Squats @ 60+%
Rest 2 minutes between sets
* Build based on quality.

Followed by...

One set of:
4-6 Front Squats @ 70-75%

B.

Complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
100 Foot Bodyweight Walking Lunge
10/7 Calorie Echo/Assault Bike
25 Air Squats

In teams of 2, with one partner working at a time, complete as many reps as possible in 2 minutes of:
10/7 Calorie Bike or Row
15 Push-Ups
Max Devil's Press (50/35lbs) in the remaining time.
Alternate 1:1 with your partner every 2 minutes until you've both completed FOUR total sets (16 minutes).

At the 16:00 mark...

In teams of 2, with one partner working at a time, complete as many reps as possible in 2 minutes of:
10/7 Calorie Bike or Row
20 Air Squats
Max Devil's Press (50/35lbs) in the remaining time.
Alternate 1:1 with your partner every 2 minutes until you've both completed FOUR total sets (16 minutes).

Score = Total Devil's Press over the 32 minutes.

Rx+ Movement Options:
10 Strict Handstand Push-Ups
15 Goblet Squats

Option 1:
For time:
10-8-6-4-2 reps of:
Strict Pull-Ups
20-16-12-8-4 reps of:
Alternating Pistol Squats

Option 2:
For time:
21-18-15-12-9 reps of:
Ring Rows
20-16-12-8-4 reps of:
Alternating Box Step Ups

B.

Complete as much distance as possible in 6 minutes of:
800 Meter Run
Max Distance Row or Bike in the remaining time.
* No rest between sets and repeat for FOUR total sets.

Non Running Option:
6 Minute AMRAP:
1000 Meter Row
Max Distance Bike in the remaining time.

Three sets of:
12 Back Squats @ 55+%
Rest 2-3 minutes between sets

B.

For time:
200 Meter Run
5 Squat Cleans (135/95lbs)
200 Meter Run
4 Squat Cleans (165/115lbs)
200 Meter Run
3 Squat Cleans (195/135lbs)
200 Meter Run
4 Squat Cleans (165/115lbs)
200 Meter Run
5 Squat Cleans (135/95lbs)

Goal = < 9 Minutes
Cap = 11 Minutes

Rx+ Loading:
165/115lbs
195/135lbs
225/155lbs