A.

Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Hollow Body Hold x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

OR

Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Saturday Partner Community Workout

I Go, You Go

10 rounds

200 M Run

10 Toes to Bar

Rest 3 Minutes

10 Rounds

10/8 Cal Row or Bike

10 Box Jump Overs

A.

Every 2 minutes, for 20 minutes:
Hang Clean + Clean

B.

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

A.

Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM

Focus on SPEED on the ascent. We want these to feel powerful!

B.

For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Box Jump-Overs (24"/20")
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

Every 2 minutes, for 20 minutes:
Hang Snatch + Snatch

For today's session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.

B.

For time:
1000 Meter Row
100 Double-Unders
100/75 Machine Calories

Partnered "Murph"
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400 meter run.

OR

"Murph"
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run

Every minute, on the minute, for 20 minutes:
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs (50/35 lbs)
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats

Immediately followed by...

Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs (50/35 lbs)
15 Shoulder Presses (95/65 lbs)
30 Air Squats

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups or Ring Rows
16 Kettlebell Swings

B.

Four sets of:
15 Weighted Ceiling Reaching Crunches
10 Weighted Dead Bugs
30 Second Weighted Hollow Hold
Rest 30 seconds

Every minute, on the minute, for 30 minutes:
Minute 1 - 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 25/20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-40 Second Plank/Hollow Hold

Every 8 minutes, for 32 minutes for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

OR

Every 8 minutes, for 32 minutes for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

A.

Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.

Every 4 minutes, for 12 minutes for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

A.

Every 90 seconds, for 3 minutes
Press from Split Jerk Position x 3-5 reps

B.

Every 90 seconds, for 15 minutes:
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

C.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each - 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

A.

Every 2 minutes, for 10 minutes of:
Back Squat @ 2111 Tempo

Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 70-75%
Set 4: 3 reps @ 75-80%
Set 5: 2 reps @ 80-85%

B.
Ten rounds for time of:
150-Foot Shuttle Run (25 foot increments)
5 Dumbbell Squats (50/35 lbs)
5 Burpees over the Dumbbells

A.

Every 2:30, for 15 minutes:
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.

B.

Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar

A.

Every 90 seconds, for 15 minutes:
Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today's heavy

B.

Three rounds for time:
40/30 Calories of Assault Bike or Bike Erg
30 Box Step-Overs with Goblet Hold (24/16 kg)
20 Single-Kettlebell Thrusters (24/16 kg)
(hold the kettlebell with two hands on the horns)
10 Burpee Box Jump-Overs (24"/20")

A.

Every 2:30, for 15 minutes:
Hang Power Clean + Power Clean + 2 Front Squats

B.

Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes

A.

Take 25-30 minutes to build to today's 1-RM Deadlift

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Box Jumps (24"/20"; step down)
8 Alternating Dumbbell Snatches (50/35 lbs)

Three rounds for time:
1000 Meter Row
800 Meter Run
40 Alternating Pistols or Cossack Squats
20 Chest-to-Bar Pull-Ups (Pull-Ups or Ring Rows)
10 Strict Handstand Push-Ups (Seated Dumbbell Press)