A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today's heavy. If you're feeling good, today is the day to push for a new 1-RM Clean & Jerk!
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
40 Double-Unders
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
Followed by...
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today's heaviest set
B.
Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
Complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 300/250 Meter Row
Station 2 - 30 Wall Ball Shots
Station 3 - 20 Dumbbell Push Press
Station 4 - 25/15 Calories of Assault Bike
Station 5 - 90 seconds rest
*This can be done in teams of 5 with one person working per station with the rest station not being s et duration.
For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
For full equipment, categories, and scoring details visit: games-assets.crossfit.com/s3fs-public/2022-03/CFG22_22.3_Scorecard_Rx-Scaled_asodifnsoidnf_0.pdf
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 - 20/15 Calories of Assault Bike
Minute 2 - 3-5 Wall Walks
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 40-50 Flutter Kicks
Minute 5 - Rest
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings
Compare results to October 10, 2023.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today's heavy.
B
For time:
30 squat clean and jerks
♀ 105 lb. ♂ 155 lb.
Compare your results to January 23, 2023.
For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike
TC- 40 Minutes
If your fitness is at a level where this workout is not in your wheelhouse to complete as an individual, you can do this with a partner.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Single-Arm Dumbbell Snatches (50/35 lbs)
60 Air Squats
15 Ring Dips
30 Single-Arm Dumbbell Snatches (50/35 lbs)
20/15 Calories of Assault Bike
"CrossFit Games Open Event 20.2"
Complete as many rounds and reps as possible in 20 minutes of:
4 Dumbbell Thrusters
6 Toes-to-Bars
24 Double-Unders
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
12 Bar-Facing Burpees
12 Deadlifts (225/155 lbs)
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
A.
Every 2 minutes, for 8 minutes (4 sets) of:
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 2 reps @ 70-75%
*Set 3 - 1 rep @ 75-80%
*Set 4 - 1 rep @ 80-85%
Followed by...
Every 3 minutes, for 15 minutes (5 sets) of:
Shoulder Press x 1 rep
*Set 1 - 1 rep @ 90-93%
*Set 2 - 1 rep @ 93-96%
*Set 3 - 1 rep @ 96-99%
*Set 4 - 1 rep @ 101-103%
*Set 5 - 1 rep @ 101+%
B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Against a 3-minute clock...
Row 500 /400 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then...
Against a 3-minute clock...
Run 400 Meters
Max Reps of Ground to Overhead (185/135 lbs)
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.
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