A.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
youtu.be/598ivjniWkg
Rest 60-90 seconds
B.
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)
Happy Valentine’s Day!!
A.
Every minute, on the minute, for 12 minutes:
Muscle Snatch from High Hang x 3 reps
youtu.be/Ve-F3341ARA
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24"/20")
A.
Every 2 minutes, for16 minutes (8 sets) of:
Split Jerk
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 - 2 rep @ 84%
*Set 4 - 1 rep @ 88%
*Set 5 - 1 rep @ 92%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 98+%
*Set 8 - 1 rep @ 101+%
B.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to October 26, 2022.
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24"/20")
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24"/20")
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.
A.
For time, partitioned any way:
40 Ring Muscle-Ups
80 Calories of Rowing
120 Wall Ball Shots (20/14 lbs)
OR
For time, partitioned any way:
50 Strict Pull-Ups
100/80 Calories of Rowing
100 Wall Ball Shots
B.
3 Sets Not for Time
Single Leg DB RDL 8-10 Reps
Russian Twists 16-20 Reps
A.
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike
Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.
A.
Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep @ 75+%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
30 Pull-Ups
A.
Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
youtu.be/Yv56p4YtQJ0
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.
B.
Every 5 minutes, for 20 minutes (4 sets) for times of:
500/400 Meter Row
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)
A.
Three rounds for time:
400 Meter Run
15 Burpees
20 Alternating Single-Arm Dumbbell Snatches
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 - L-Hang Flutter Kicks from Bar x 30 seconds
youtu.be/MGBT77oSGiA
Station 2 - Straight Leg Bottom Balance x 45 seconds
youtu.be/likQg9OAdnI
Station 3 - Elbow Plank x 50 seconds
youtu.be/NJHQzXxhYQw
Station 4 - Superman Punches x 30-40 seconds
youtu.be/ktdcK33L4t0
Every 2 minutes, for 32 minutes (4 sets):
Station 1 - 400 Meter Run
Station 2 - 30 Wall Ball Shots (20/14 lbs)
Station 3 - 30/24 Calories of Rowing
Station 4 - 10 Plate Sit Ups + 10 Alternating V-Ups
Adjust reps as needed to maintain consistent effort and to make sure you have enough rest to transition to the next movement.
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