A.
3 sets not for time of:
Supinated Grip Strict Pull-Up x 5
Nose-to-Wall Handstand Hold x 45 seconds
L-Sit x 30-45 seconds
B.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Front Rack Reverse Lunges 135/95 lbs.
5 Toes-toBar
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Run 200m
15 Russian Kettlebell Swings (heavy)
A.
Five sets of:
Push Press x 3 reps
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips
A.
Every 2 minutes, for 20 minutes:
Clean Lift Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy for today.
B.
For time:
Row 1000 Meters
20 Hang Power Cleans 185/125 lbs
100 Double-Unders
A.
For times:
Run 2400 Meters (1.5 Miles)
Rest until the running clock reaches 16:00, and then…
Run 1600 Meters (1 Mile)
Rest until the running clock reaches 28:00, and then…
Run 800 Meters (.5 Mile)
Each set should be a max effort.
B.
3 sets not for time of:
Strict Toes-to-Bar x 4-6 @2111
Ring Rows x 6-8 @2111
A.
Every 2 minutes, for 20 minutes:
Snatch Lift Off + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
For time:
50/35 Calorie Assault Bike
30 Power Snatches 115/75 lbs
A.
Every minute on the minute for 12 minutes:
Minute 1: 30 Seconds Wallball Shots 20/14 lbs.
Minute 2: 30 Seconds Strict Pull-Ups
Minute 3: 30 Seconds Wall Climbs
B.
On the 12 minute mark, every four minutes for 12 minutes (3 sets) perform:
15 Wallball Shots 20/14 lbs.
10 Chest-to-Bar Pull-Ups or Pull-Ups
5 Wall Climbs
C.
On the 24 minute mark:
For time: 30-20-10 reps of:
Wallball Shots 20/14 lbs.
Pull-Ups
A.
Take 15 minutes and build to a heavy Split Jerk
B.
4 sets for max reps of:
Against a 2 minute clock complete
Row 400/350m
Max Strict Handstand Push-Ups or L-Seated DB Press
Rest 2 minutes between sets
A.
Every 2 minutes for 18 minutes of:
Station 1 - Single-Arm DB Row x 10 reps each arm @ 2111
Station 2 - Bulgarian Split Squat x 6-8 reps each leg @21X1
Station 3 - Hollow Holds/Rocks x 60 seconds
B.
As many rounds and reps as possible in 12 minutes of:
15 Heavy Russian Kettlebell Swings
15 Stick Sit-Ups
50m Walking Lunges (weights are optional)
A.
Every 2 minutes, for 20 minutes:
High Hang Clean + Hang Clean
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
15 Push Press 115/75 lbs
15 Toes-to-Bar
15 Box Jumps 24/20"
Every minute on the minute for 40 minutes
Station 1 - Row 250/200m
Station 2 - Run 200m
Station 3 - Rest
Station 4 - DB Burpee Box Step Overs x 60 seconds
Station 5 - Rest
A.
Every 2 minutes, for 20 minutes:
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups or 10 Chest-to-Bar Pull-Ups
10 Deadlifts 275/185 lbs
50 Double-Unders
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running or rowing at a time. While one partner runs or rows, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.
CrossFit Games Open Workout 16.5
Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
95/65 lb Thrusters
Bar-Facing Burpees
Every 8 minutes, for 32 minutes of:
Run 800 Meters
10-12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
10-12 Strict Handstand Push-Ups or L-Seated DB Press
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Back Squat x Max Unbroken Reps @ 90%
B.
Every 4 minutes, for 16 minutes of:
25 Wall Ball Shots 20/14 lbs
50 Double-Unders
Five sets for max reps of:
30 Seconds of Supine Ring Row or Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups or Band-Resisted Push-Up
Rest 30 seconds
30 Seconds of V-Ups or Toes-to-Bar
Rest 30 seconds
B.
For time:
Row 50 Calories
50 Kettlebell Swings 32/24 kg
Run 800 Meters
A.
Every 3 minutes, for 15 minutes:
Overhead Squat x 3-4
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches 135/95 lbs
6 Overhead Squats 135/95 lbs
9 Barbell Burpees
12 Pull-Ups
5 rounds for time of:
400m Run
Thrusters x 15 95/65 lbs.
400m Run
Toes-to-Bar x 15
*30 minute time cap
CrossFit Games Open Event 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
A.
Every 2 minutes, for 12 minutes:
Station 1 - Rope Climb x 2-3 ascents
Station 2 - L-Sit Hold x 45 seconds accumulated time
Station 3 - Handstand Walk Practice or Nose-to-Wall Handstand Hold
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
10/7 Strict Pull-Ups (Pronated or Supinated)
15 Box Jumps - Step Down 24/20"