A.

"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.

Scoring: Load

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds between each leg, then 45 seconds before moving to the dumbbell rows
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 45 seconds between each arm, then 45 seconds before returning to the Bulgarian Split Squats

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

A.

Every 90 seconds, for 18 minutes:
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week - or around 80% of your 1-RM Deadlift)
Station 4 - Reverse Snow Angels x 10 reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

OR

Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer's Carry

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout - the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

OR

Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

A.

Every minute, on the minute, for 16 minutes:
Station 1 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 - Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 - Hollow Body Hold x 40 seconds

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

A.

Every 2 minutes, for 12 minutes of:
Push Press x 3-4 reps

B.

Every 6 minutes, for 18 minutes for times of:
500 Meter Row
400 Meter Run
25 Push-Ups

A.

Every 90 seconds, for 9 minutes:
Clean x 1 rep @ 80-88% of 1-RM Clea

immediately followed by...

Every 2 minutes, for 8 minutes:
Clean x 1 rep @ 90-94% of 1-RM Clean

B.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

Four rounds for time of:
400 Meter Run
10 Dumbbell Shoulder to Overhead (55/35 lbs)
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar

A.

Every 90 seconds, for 9 minutes:
Snatch x 1 rep @ 80-88% of 1-RM Snatch

immediately followed by...

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch

B.

Every 4 minutes, for 16 minutes for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump-Overs (24"/20")

For time:
800 Meter Run

immediately followed by...

Five rounds of:
8 Strict Pull-Ups
16 Push-Ups @ 10X1
24 Alternating Pistols or Goblet Reverse Lunges

immediately followed by...

800 Meter Run

A.
Every minute, on the minute, for 32 minutes:
Station 1 - 15/10 Calories of Rowing
Station 2 - 10 Overhead (135/95 lbs) or Front Squats
Station 3 - Max Reps of Burpee Box Step-Overs
Station 4 - Rest

B.
Every minute on the minute, for 12 minutes of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds

A.

Every 2 minutes, for 16 minutes:
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch
(rest 10-15 seconds between the two reps)

For all 16 snatches today, 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.

Against a 3-minute clock, for max load:
400 Meter Run
15 Toes to Bar
5 Squat Snatches

Rest 2 minutes between sets, and complete a total of three sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.

A.

Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these - a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

A.

Every 2 minutes, for 16 minutes:
Power Clean + Clean
(rest 10-15 seconds between the two reps)

B.

Workout of the Month

For time:
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/65 lbs)
Bar Facing Burpees
2-4-6-8-10-12-14-16-18-20
Calories Rowing

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