Every 2 minutes, for 32 minutes (4 sets) for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 30 Push-Ups

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Workout of the Month

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
20/15 Calories of Assault Bike
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 8 reps @ 75+%
*Set 5 - 8 reps @ 75+%
*Set 6 - 8 reps @ 75+%
Rest as needed

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24"/20")
12 Kettlebell Swings (24/16 kg)

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar

Community Workout

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 - even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy - especially on the single-arm push presses.

"Christine"

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

Compare results to September 22, 2023.

Rest until relatively recovered, and then...

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Prone Plank x 60 seconds
Rest 60 seconds

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 10 reps @ 70+%
*Set 5 - 10 reps @ 70+%
*Set 6 - 10 reps @ 70+%
Rest as needed

Build to the heaviest set of 10 possible.

B.
Against a 3-minute running clock...
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

A.
Four sets of:
Narrow-Stance Elevated Heel Squat x 8 reps @ 30X1
youtu.be/_45RblPJKjI
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
youtu.be/LQAWaORzDS4
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 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)

*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Rest 2 minutes, and then...

Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%

B.
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar

Happy New Year!

In teams of 2 with only one partner working at a time:

3000/2400 Meter Row

300 Double Unders

1 Mile Run

300 Double Unders

3000/2400 Meter Row

For the run, partners should alternate 200 Meter Runs until they complete 1600 Meters.

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

A.

Take 10 Minutes and work on Skill/Gymnastics. This can be Kipping, Butterfly, Double Unders, Handstands…….

B.
For time:
42 Calories of Rowing
21 Strict Handstand Push-Ups
21 Ring Dips
21 Push-Ups
30 Calories of Rowing
15 Strict Handstand Push-Ups
15 Ring Dips
15 Push-Ups
18 Calories of Rowing
9 Strict Handstand Push-Ups
9 Ring Dips
9 Push-Ups

Every 4 minutes, for 32 minutes (8 sets) for times:
400 Meter Run
16 Kettlebell Swings
8 Strict Pull-Ups

Complete as many reps as possible in 60 seconds, followed by 60 seconds of rest, until you complete a total of:
80 Wall Ball Shots (20/14 lbs)
40 Burpee Box Jump-Overs (24"/20")
20 Wall Walks

Optional

4 Rounds

10 Hollow Rocks

10 VUps

10 Tuck Ups

10 Second Hollow Hold

Rest 30 Seconds

In teams of 2 with only one partner working at a time

100/90/80 Calorie Row

50 Burpess

30 Clean & Jerks (135/95)

Rest 4 Minutes

100/90/80 Calorie Row

200 Double Unders

30 Snatches

If you use DB’s instead of a Barbell for the lifts, do a double DB Clean and/or double DB Snatch.

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (135/95 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)
20 Push-Ups

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats