A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
For time:
50/35 Calorie Assault Bike
50 Box Jump-Overs (24"/20" - step down)
50 Goblet Squats (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50/35 Calorie Assault Bike
Complete as many rounds and reps as possible in 6 minutes of:
10 Power Snatches (95/65 lbs)
15 Box Jumps (24"/20")
Rest 4 minutes, and when the running clock reaches 10:00...
Complete as many rounds and reps as possible in 6 minutes of:
5 Devil's Presses (50/35 lb DBs)
15 Air Squats
Rest 4 minutes, and when the running clock reaches 20:00...
Complete as many rounds and reps as possible in 6 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts (48/32 kg)
A.
Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
youtu.be/faBZ5VbHgJ0
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds
B.
"Ten Speed"
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 65-70%
*Sets 3-4 - 1 rep @ 75-80%
*Sets 5-6 - 1 rep @ 84-88%
*Sets 7-8 - 1 rep @ 92-96%
*Sets 9-10 - 1 rep @ 96+%
If you're feeling good, aim for a new Clean & Jerk PR!
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.
Workout Definition
Five rounds for time:
500/400 Meter Row
40 Double-Unders
30 Air Squats
20/15 Calories of Assault Bike
100 Meter Farmer's Walk (32/24 kg KBs)
Time Cap = 40:00 Minutes
A.
Every 2 minutes, for 16 minutes (8 sets):
Shoulder Press x 2 reps @ 21X1
Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.
B.
Two rounds for time of:
30/25 Calories of Rowing
20 Chest-to-Bar Pull-Ups
20 Single-Arm Dumbbell or Kettlebell Push Press* (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. You must perform 10 reps on one arm before switching to the next arm - 10 Left, 10 Right.
"The Running Dead"
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
In teams of two or three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar
Rest until the running clock reaches 20:00, and then...
In teams of two or three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil's Presses (50/35 lbs)
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
https://youtu.be/G1GQaUyWNpA
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
OR
B.
For time:
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts
400 Meter Run
30 Single Kettlebell Sumo-Deadlifts
400 Meter Run
20 Single Kettlebell Sumo-Deadlifts
400 Meter Run
Take 20-24 minutes to build to today's 1-RM Front Squat
Compare results to August 30, 2023.
B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to October 27, 2023.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 70-75%
*Set 3 - 2 reps @ 75-80%
*Set 4 - 2 reps @ 80-85%
*Set 5 - 1 reps @ 85-90%
*Set 6 - Max Reps @ 80%
*Set 7 - Max Reps @ 70%
Rest as needed
B.
Against a 3-minute running clock...
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 3 minutes, and repeat for a total of three (3) sets.
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today's "heavy."
B.
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees
Teams of two will alternate movements to complete as many rounds and reps as possible in 30 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Goblet Squats (32/24 kg)
12 Push-Ups
15/10 Calories of Assault Bike
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on...for the duration of the 24 minutes.
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row
A.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 1 rep @ 90-95%
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
9 Box Jump-Overs (30"/24")
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Rest 4 minutes until the running clock reaches 15:00, and then...
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 - 1000/800 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
B.
Five rounds for time of:
6 Overhead Squats*
12 Pull-Ups
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
In Teams of 2 with only one partner working at a time
0:00-10:00
2000/1800 Meter Row
10:00-18:00
Max Rounds of Cindy
20:00-30:00
100/80 Calorie Assault Bike
30:00-40:00
70 Shoulder to Overhead (95/65)
70 Front Squats (95/65)
*Cindy- 5 Pullups, 10 Pushups, 15 Air Squats