A.
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups
B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds
This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.
A.
Four sets of:
Back Squat x 8 reps @ 30X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
youtu.be/nmS6HnBzsQ0
Rest 30 seconds
B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)
A.
Every minute, on minute, for 12 minutes:
Power 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 receiving the barbell overhead in a stable, balanced position.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24"/20" - jump up, step down)
8 Clusters (95/65)
4 Ring Muscle-Ups
All rounds should be completed in 8 minutes or less. Adjust as needed.
A.
Five sets of:
Deadlift x 2 reps
Rest as needed
*Sets 1-2: @ 80-85% of 1-RM Deadlift
*Sets 3-4: @ 85%
*Set 5: @ 85-90%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
12 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)
A.
For time:
1000/800 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then...
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Workout of the Month
5 Rounds For Time
400M Run
10-8-6-4-2 Squat Cleans (135/95 lbs.)
A.
Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds
B.
For time:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Thrusters
400 Meter Run
Saturday Community Workout
In Teams of 2
Accumulate 5000/4000M on the Rower
Partner A Rows while Partner B Performs the following
Three rounds of:
3 Burpees
6 KB Swings
9 Air Squats
Once Partner B completes the three rounds, then Partner B rows and Partner A completes the three rounds of work.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scaled Version
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb
A.
Four Sets
Tempo Front Squat 5 reps @ 31X1
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")
Athletes should aim to get 90 seconds of rest and no less than 60 seconds of rest in any round. It should not take max effort to accomplish this in the first 2 rounds. If it does, adjust reps accordingly.
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