A.

Take 15 minutes and build to a heavy 1-RM Clean

B.

"CrossFit Games Open Workout 19.1" 

Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10'/14 lbs to 9')
19 Calorie Row

A.

Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively challenging load, and perform the final three sets at that load.

B.

For time:
800 Meter Run
100 Push-Ups
800 Meter Run

A.

Every 2:30, for 15 minutes of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 80-85%
*Set 5 - 6 reps @ 75-80%
*Set 6 - 9 reps @ 70-75%
Rest 2 minutes between sets

B.

Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

A.

Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch

B.

Every 2 minutes, for 20 minutes for max load successfully lifted:
350/300 Meter Row or Ski Erg
3 Snatches

Sum the total amount of weight successfully lifted in the 30 snatch attempts.

Saturday Partner Workout

Goal: Row 5000m/4500m

Both people are working at the same time.

Partner A- Row

Partner B - Complete 3 rounds of the following:

3 Burpees

6 KB Swings (24/16kg)

9 Air Squats

When Partner B completes 3 rounds, Partner A and Partner B switch. They continue this pattern until the partners reach 5000m rowing.

A.

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.

Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don't exceed 70% of today's 3-RM.

A.

Every 2 minutes, for 20 minutes of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 60-65%
*Sets 3-4 - 1 rep @ 70-75%
*Sets 5-6 - 1 rep @ 80-85%
*Sets 7-8 - 1 rep @ 86-90%
*Sets 9-10 - 1 rep @ 90-95%

B.

Every 5 minutes, for 15 minutes for times:
400 Meter Run
10 Toes to Bar
10 Ground to Overhead (135/95 lbs)

A.

Every 90 seconds, for 30 minutes of:
Station 1 - 20/15 Calories of Rowing
Station 2 - 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups
Station 3 - 20 Wall Ball Shots (20/14 lbs)
Station 4 - 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer's Carry

B.

Every minute, on the minute, for 15 minutes:
Minute 1 - 45-second Wall Sit
Minute 2 - 45-second Pancake Stretch
Minute 3 - 45-second Hollow Body Hold

A.

Every 90 seconds, for 15 minutes of:
Snatch
*Sets 1-2 - 2 reps @ 60-65%
*Sets 3-4 - 1 rep @ 70-75%
*Sets 5-6 - 1 rep @ 80-85%
*Sets 7-8 - 1 rep @ 86-90%
*Sets 9-10 - 1 rep @ 90-95%

B.

For time:
24/18 Calories of Assault Bike
12 Devil's Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil's Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil's Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil's Presses (50/35 lbs)

A.

Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

In teams of two, alternate full rounds for 5 rounds each of:

6 Thrusters (95/65 lbs)

12 Calorie Row/Bike or 200 Meter Run

6 Barbell Burpees

Rest 3 minutes and then . . . 

In teams of two, alternate full rounds for 5 rounds each of:

6 Overhead Squats (95/65 lbs)

12 Calorie Row/Bike or 200 Meter Run

6 Toes to Bar

A.

Every 90 seconds, for 18 minutes of:
Snatch x 1 rep

Start at 60% and build each set to today's "heavy."

B.

“CrossFit Games Event 21.9”
Complete rounds of 21, 15, and 9 reps for time of:
Calories of Assault Bike
Snatch (105/75 lbs)

For time:
1500 Meter Row
100 Air Squats
50 Alternating Dumbbell Snatches (50/35 lbs)
1200 Meter Run
1000 Meter Row
60 Air Squats
30 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
500 Meter Row
40 Air Squats
20 Alternating Dumbbell Snatches (50/35 lbs)
400 Meter Run

Time Cap = 40:00

A.

Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.

Three rounds for time of:
10 Toes to Bar
20 Box Jumps
400 Meter Run

A.

Every 90 seconds, for 15 minutes of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Complete as many rounds and reps as possible in 7 minutes of:
Power Cleans x 5 (135/95 lbs)
Bar Facing Burpees x 10

Rest until the running clock says 10:00

Against a 7-Minute clock, for max load:
Clean & Jerk

Score will be the reps + weight added together for a total.

A.

Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

B.

Every minute, on the minute, for 20 minutes:
Station 1 - 40 Double-Unders
Station 2 - 20 Push-Ups
Station 3 - 15/10 Calories of Assault Bike/Rowing
Station 4 - 5 Wall Walks

In teams of 2

30 minute AMRAP

60 wall balls

200m run/250 row

60 Toes 2 Bar

200m run/250 row

60 cleans (135/95)

200m run/250 row

A.

Every 2:30, for 15 minutes of:
Front Squat x 1.1
(rest 5-10 seconds between singles)

Use at least 5% more than used for your heaviest loads last week.

B.

For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.

Every 10 minutes, for 30 minutes for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24"/20")
30/20 Calories of Assault Bike
400 Meter Run

B.

Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds

A.

Bench Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80%
*Set 6 - 1 rep @ 85%
*Set 7 - 5 reps @ 80%
*Set 8 - 3 reps @ 85%
*Set 9 - 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
15 Ring Dips (or Stationary Dips)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.