A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
B.
Against a 3-minute running clock...
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)
Rest 2 minutes, and repeat for a total of four (4) rounds.
*If you are planning to compete in the Open tomorrow, go at no harder than 75% on this to keep your legs fresh.
A.
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed
A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer's Carry (50/35 lbs)
100-Meter Farmer's Carry (50/35 lbs)
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 5 reps @ 80-85%
*Set 2 - 3 reps @ 85-90%
*Set 3 - 2 reps @ 90%
*Set 4 - 3 reps @ 85-90%
*Set 5 - 8 reps @ 75-80%
*Set 6 - 8 reps @ 75-80%
B.
Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
Followed by...
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%
B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Assault Bike or Rowing
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest
When the running clock reaches 5:00, perform the following...
Every 3 minutes, for 9 minutes (3 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort
In Teams of 2
1000 Meter Run
10 Rounds of Cindy
800 Meter Run
8 Rounds of Cindy
600 Meter Run
6 Rounds of Cindy
400 Meter Run
4 Rounds of Cindy
200 Meter Run
2 Rounds of Cindy
Partners will run together and alternate rounds of Cindy
*Cindy
5 Pullups
10 PushUps
15 Air Squats
As many rounds and reps as possible in 20 minutes of:
300 Meter Row
10 Deadlifts (185/125 lbs)
50 Double-Unders
Every 12 minutes, for 36 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. If, however, you are planning to attack the CrossFit Games Open Event 24.2 tomorrow, treat this as a recovery session. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.
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.