A.

10 Minute EMOM

Deadlift x 1 Rep @ 60%

The goal is to pull each rep as fast as you can.

B.

Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees

Mandatory Time Cap = 10:00

Today is a great opportunity to compare your efforts to one of last year's CrossFit Games Open workouts. If you participated last year, perform the workout with the same customizations used last year for an apple to apple comparison. If you didn't participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.

For time:
1200 Meter Run
30 Box Jump-Overs (24"/20")
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24"/20")
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24"/20")
10 Toes to Bar

A,

Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

A.

Every 2 minutes, for 16 minutes, complete:
Jerk Dip + Jerk with a Pause @ 75%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

B

Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Strict Handstand Push-Ups or L-Seated Presses
20 Push-Ups

A.

Take 16 minutes to build to today's 1-RM Clean

B. Workout of the Month

14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14 lbs)
30 Cleans (135/95 lbs)
20 Muscle Ups

A.

Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows

A.

Every 2 minutes, for 16 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

B.

CrossFit Games Open Event 21.1

For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders

Time Cap = 15 minutes

A

3 Sets

Bench Press 6-8 Reps @ 70-80% of 1RM

Rest 60 Seconds

Single Arm DB Row 8-10 Reps

Rest 60 Seconds

B.

Three rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

Take some time to give some love to your legs after this workout. This is definitely a workout that will cause some to have sore legs so roll out and mobilize after you hit this one.

A.

Every Minute on the Minute for 8 Minutes

Deadlift x 3 Reps @ 65-75% of 1RM

B.

Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Pull-Ups
15 Deadlifts (225/155 lbs)

A.

Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep @ 85-95% of 1-RM

B

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)"

Compare your results to August 8th, 2022

A.

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

B.

3 Sets

30 Second Flutter Kicks
30 Seconds Rest
30 Second Russian Twists
30 Seconds Rest

A.

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

B.

3 Sets

30 Second Hollow Hold
30 Seconds Rest
30 Seconds Russian Twist
30 Seconds Rest

Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar

These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.

A.

Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest 30-60 seconds
Toes to Bar x 10-15
Rest 60-90 seconds

B.

“CrossFit Games Open Event 22.1″
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches (50/35 lbs)
15 Box Jump-Overs (24″/20”)

A.

Every 2 minutes, for 8 minutes:
Hang Clean + Clean + Front Squat + Jerk @ 55-70% of 1-RM Clean and Jerk

Followed by…

Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%

B.

For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run

For time:
1000 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups OR 50 Dumbbell Push Presses
50/35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row

B.

Every minute, on the minute, for 9 minutes:

Station 1: 60 second Elbow Plank Hold

Station 2: 60 second Right Side Plank

Station 3: 60 second Left Side Plank

A.

Every 3 minutes, for 12 minutes of:
Back Squat

*Sets 1-3: 2 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)

OR

Three rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Strict Pull-Ups

A.

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.

For time:
10 Wall Ball Shots (20/14 lbs)
1 Dip*
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips
…
1 Wall Ball Shot
10 Dips

*Ring/Stationary or Double Reps on Push Ups

Saturday Parter Community Workout

20 Rounds (You go, I go)

8 wallballs

8 DB snatches (50/35 lbs)

Rest 3 minutes

Partition between partners (one partner working at a time)

90 burpee box overs

1600M run

A.

Every minute, on the minute, for 4 minutes of:
Clean x 3 reps @ 50-60% of 1-RM

Rest until the clock reaches 6 minutes, and then perform...

Every 90 seconds, for 6 minutes of:
Clean x 2 reps @ 70-80% of 1-RM

Rest until the clock reaches 12 minutes, and then perform...

Every 2 minutes, for 10 minutes of:
Clean x 1 rep @ 80-90%

B.

For time:
40/30 Calories of Assault Bike
30 Toes to Bar
20 Power Cleans (155/105 lbs)