A.
Take 10 Minutes to Work on a Developing Skill (Examples but not limited to Pullups, Chest to Bars, Muscle Ups, Kipping, Double Unders Toes to Bar, Handstand Walks)
B.
Three rounds for time of:
20 Burpees
21 Dumbbell Snatches (50/35 lbs)
12 Dumbbell Thrusters (50/35 lbs)
Use a single dumbbell on the snatches and a pair for the thrusters.
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio
A.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Pull-Ups
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
A.
hree sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 30 seconds
Frog Flags x 10 reps @ 2124
youtu.be/kugmRt2HU4s
Rest 60-90 seconds
B.
Four rounds for time of:
500 Meter Row
40 Double-Unders
10 Single-Arm Dumbbell Push Press* (left side - 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 50/35 lbs)
*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.
A.
Back Squat
*Set 1: 3 reps @ 80% of 1-RM
*Set 2: 2 reps @ 85%
*Set 3: 1-2 reps @ 90%
*Set 4: 1 rep @ 94%
*Set 5: 1 rep @ 94-98%
*Set 6: 1 rep @ 101+%
Rest 2-3 minutes between sets
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
10 Front Squats (175/115 lbs)
In teams of two, complete five (5) rounds for time of:
Run 400 Meters (partners must stay together)
30 Pull-Ups (15 each)
20 Devil's Presses (10 each)
Partners must run together, and may only start their pull-ups once both members are back from the run.
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.