A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 - 4 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 2 reps @ 85%
*Set 4 - 1 rep @ 88%
*Set 5 - 1 rep @ 92%
Then rest two minutes before starting...
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric!
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24"/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
Every 2 minutes, for 40 minutes (4 sets) for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)
A.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus.
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)"
In Teams of 2
800 Meter Run
80 Push Ups
80 Sit Ups
80 Air Squats
600 Meter Run
60 Push Ups
60 Sit Ups
60 Air Squats
400 Meter Run
40 Push Ups
40 Sit Ups
40 Air Squats
*Partners must run together but can divide the rest of the work
For time
21 Dumbbell Snatches, arm 1 (50/35 lbs)
21 Lateral Burpees over Dumbbell
21 Dumbbell Snatches, arm 2
21 Lateral Burpees over Dumbbell
15 Dumbbell Snatches, arm 1
15 Lateral Burpees over Dumbbell
15 Dumbbell Snatches, arm 2
15 Lateral Burpees over Dumbbell
9 Dumbbell Snatches, arm 1
9 Lateral Burpees over Dumbbell
9 Dumbbell Snatches, arm 2
9 Lateral Burpees over Dumbbell
TimeCap- 15 Minutes
Every 2 minutes, for 36 minutes (3 sets) of:
Station 1 - 300/250 Meter Row or Ski
Station 2 - 50-Foot Handstand Walk or 3-5 Wall Walks
Station 3 - 20/15 Calories of Assault Bike
Station 4 - 200-Foot Farmer's Carry
Station 5 - 45-Second Side Plank (each side)
Station 6 - Rest or Skill of Choice (e.g., 2-5 Ring Muscle-Ups)
This session should be used to focus on proper movement mechanics, breathing and heart rate management. Stay in control at all times, and try to breathe through your nose for as much of the session as possible.
Workout of the Month
4 Rounds for Time
30 Double Unders
200 Meter Run or 250/200 Meter Row
10 Burpees
200 Meter Run or 250/200 Meter Row
30 Double Unders
Rest 3 Minutes
Core Workout
Accumulate 2:00 of a Hollow Hold and 50 Feet Anchored Sit Ups.
Partition the work as you prefer
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.