A.

Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.

For time:
40/30 Calories of Assault Bike
20 Power Cleans (135/95 lbs)
40 Box Jump-Overs (24"/20")

A.

Take 12-15 minutes to build to 80-85% of your 1-RM Snatch, and then...

Every 90 seconds, for 6 minutes:
Snatch x 1.1 reps @ 85% of 1-RM
(rest 5-10 seconds between singles)

B.

Every 5 minutes, for 20 minutes for times:
400 Meter Run
12 Strict Pull-Ups
24 Push-Ups

A.

Five sets of:
Push Press x 5-6 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 heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs - 40-feet down and back, switch arms on return back)

A.

Take 12-15 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then...

Every 90 seconds, for 6 minutes:
Clean & Jerk x 1.1 reps @ 85% of 1-RM
(rest 5-10 seconds between singles)

B.

Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpess Over the Barbell
5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

In teams of 2

2 rounds

100 wallballs

100/70 cal row

100 ab mat sit ups

100 Farmer Carry DB Lunges (50/35)

Extra Credit(Optional)

3 rounds 30 seconds on 30 seconds off

Hollow Body

Flutter Kicks

Plank

A.

Every 90 seconds, for 12 minutes:
Speed Deadlift x 3 reps @ 65% of 1-RM

Reset the barbell every time on the floor...do not perform these touch and go.

B.

With a continuous running clock, perform the following for times:
0:00 - 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 - 75 Shoulder to Overhead (115/75 lbs)
10:00 - 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 - 75 Dumbbell Thrusters (35/25 lbs)
20:00 - 75 Box Jump Overs (24"/20")
25:00 - 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.

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