A.
Every 3 minutes, for 18 minutes:
Station 1 – 60 Double Unders + 10-15 Strict Handstand Push-Ups
Station 2 – 15 Deadlifts (185/125 lbs) + 15 Bar Facing Burpees
B.
Three sets of:
20-30 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
A.
Every 2 minutes, for 10 minutes:
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…
One set of:
Back Squat x Max Unbroken Reps @ 90%
B.
Every 6 minutes, for 18 minutes:
Row 500/450 Meters
25 Air Squats
25 Russian Kettlebell Swings
In teams of three, complete as many rounds and reps as possible in 30 minutes
3000/2400 Meter Row
OR 3000 Meter Run
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (135/95 lbs)
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (155/105 lbs)
50 Toes to Bar
50 Bar-Facing Burpees
50 Power Cleans (185/125 lbs)
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
Every 10 minutes, for 30 minutes for times:
Run 400 Meters
20 Burpees
20 Alternating Single-Arm Dumbbell Snatches
Run 400 Meters
A.
Four sets of:
Close Grip Bench Press x 4-6 reps @ 20X1
B.
Complete as many rounds and reps as possible in 15 minutes of:
5/3 Muscle-Ups
10 Toes-to-Bar
20 Air Squats
OR
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats
A.
Every 5 minutes, for 30 minutes for max load successfully lifted:
Row 500/450 Meters
5 Snatches
*One weight per set
** Score is total load over the 6 sets
B.
Every minute, on the minute, for 6 minutes:
Minute 1 – 60 Second Prone Plank Hold
Minute 2 – 15 V-Ups
A.
Every 2 minutes, for 10 minutes:
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…
One set of:
Back Squat x Max Unbroken Reps @ 87%
B.
Three rounds for time of:
50 Double-Unders
15 Dumbbell Thrusters (50/35 lbs)
15 Chest-to-Bar Pull-Ups
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 350 Meters or Run 300 Meters
8 Front Rack Reverse Lunges (135/95 lbs)
8 Pull-Ups
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 350 Meters or Run 300 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups
“CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time cap: 9 minutes
Every 12 minutes, for 36 minutes for times:
Row 50/40 Calories
Run 800 Meters
30 Kettlebell Swings (24/16 kg)
A.
Three sets of:
Close Grip Bench Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Chest-to-Bar Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Wall Ball Shots
Rest 30 seconds
A.
Every 2 minutes, for 16 minutes:
2 Snatch Lift-Offs + 1 Power Snatch
B.
For time:
45/30 Calorie Assault Bike
Immediately followed by…
21 Power Snatch (75/55 lbs)
15 Power Snatch (95/65 lbs)
9 Power Snatch (135/95 lbs)
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
B.
Against a 3-minute running clock, complete:
Row 500 Meters
55/35 lb Dumbbell Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 3 sets.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Down Ups
7 Front Squats (155/105 lbs)
7 Dumbbell Push Press
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Down Ups
9 Deadlifts (155/105 lbs)
9 Toes-to-Bar
“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
A.
Every 6 minutes, for 30 minutes for times:
Row 500/400 Meters
100-Foot Sandbag Carry or Farmer's Carry
6-8 Strict Pull-Ups
12-16 Push-Ups
B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Hollow Body Hold x 45-60 seconds
Rest as needed
A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
B.
For time:
15 Handstand Push-Ups
15 Snatches (95/65 lbs)
12 Handstand Push-Ups
12 Snatches (115/80 lbs)
9 Handstand Push-Ups
9 Snatches (135/95 lbs)
6 Handstand Push-Ups
6 Snatches (155/105 lbs)
3 Handstand Push-Ups
3 Snatches (175/115 lbs)
Time cap = 14 minutes
A.
Every 2 minutes, for 16 minutes:
2 Clean Lift-Offs + 1 Power Clean
B.
For time:
Run 800 Meters
75 Kettlebell Swings (24/16 kg)
Run 800 Meters
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B.
For time:
60 Double-Unders
20 Chest-to-Bar Pull-Ups
60 Wall Ball Shots
20 Chest-to-Bar Pull-Ups
60 Double-Unders