A.

Three sets of:
Bench Press 6-8 Reps
Rest 45 Seconds
Staggered Stance DB RDL 8-10 Reps
Rest 45 Seconds

B.

Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups

A.

Every 90 seconds, for 24 minutes (4 sets):
Station 1 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week - or around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Station 2 - Banded Hamstring Curls x 15-20 Reps
Station 3 - Hollow Body Hold x 60 seconds
Station 4 - Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.

For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20" box)

Rest 60 seconds, and then...

For max calories:
4 Minutes of Rowing

A.

Every 2 minutes, for 16 minutes (8 sets) of:
Muscle Snatch x 3 reps
youtu.be/Ve-F3341ARA

This week you'll be taking the barbell from the ground. The goal is to work with heavier loads than you used last week. Focus on refining your hip extension and bar path.

B.

For time:
100 Double-Unders
30 Toes to Bar
20 Double Dumbbell Hang Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches (50/35 lbs)
30 Toes to Bar
100 Double-Unders

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Split Squat Jumps (5 each leg)

CrossFit Open Workout 23.2

23.2 A Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee pull-ups after each round.

23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

A.

Every 90 seconds, for 15 minutes (10 sets) of:
Muscle Snatch from 2" Above the Knee x 3 reps
youtu.be/Ve-F3341ARA

If you performed last week's muscle snatches, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, 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.

Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Rowing
20 Kettlebell or Dumbbell Snatches (10 each arm)
10 Burpees to Target 6" Above Reach

A.

Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
youtube.com/watch?v=nmS6HnBzsQ0
Rest 30 seconds

Build to the heaviest possible front squat complex.

B.

Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run

A.

Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps

B.

Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes

A.

Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 3-5 reps @ 85-90% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
youtu.be/hDPO55YTqk4

B.

For time:
1000/800 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs

Complete as many rounds and reps possible in 30 minutes in teams of 2:
400 Meter Run (Together)
50 Ring Rows
400 Meter Farmer Carry (DB or KB)
150 Air Squats

Partners must run together and cannot start the ring rows until both partners have completed the run.

CrossFit Games Open Event 23.1

Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10'/14 lbs to 9')
30 Cleans (135/95 lbs)
20 Muscle-Ups

Top score in 2014 = 277 (Rich Froning)
Top scores from 23.1 Announcement = 287 reps (Lazar Dukic) and 266 reps (Laura Horvath)

Scaled Version

Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Hanging Knee Raises
40 Wall Ball Shots (14 lbs. to 10'/10 lbs. to 9')
30 Cleans (95/65 lbs.)
20 Chin Over Bar Pullups

A.

Five sets of:
Pistol or Goblet Squat x 6-8 Reps
Rest 30 seconds
Strict Pullups 6-8 Reps 31x1
Rest 30 seconds

B.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 - 20 Speed Skaters - aka, "Heidens"
youtu.be/lP22Wh30yOU
Station 2 - 20 Wall Ball Shots (20/14 lbs)
Station 3 - 15 Toes to Bar
Station 4 - 45-Second Front-Leaning Rest on Rings

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.

CrossFit Games Open Event 20.5

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)