5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes between Rounds
TC 40 Minutes
The goal of the rest is to recover just enough to be able to maintain a higher level of intensity through each round.
Check yourself and fight to not let that pace drop when the going gets tough.
Three sets of:
Standing Single Arm DB Press x 8 reps each @ 21X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8 reps each @ 21X1
Rest 60-90 seconds
B.
Complete as many reps as possible in 12 minutes of:
1 Strict Pull-Up
1 Strict Handstand Push-Up
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
3 Strict Pull-Ups
3 Strict Handstand Push-Ups
And so on, adding one rep to each movement each round...
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – Max reps
Build to today's heavy single by the fifth set, and then back off by 5-10% of that load and try to achieve as many good reps as possible with that load.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")
Barbell should start from the ground.
Take 20-24 minutes to build to today's 1-RM Clean & Jerk
B.
"2008 CrossFit Games Finale"
For time:
30 Squat Clean to Overhead (155/105 lbs)
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000/800Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)
Every 8 minutes, for 24 minutes (3 sets) for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups
400 Meter Run
Tonight is our Holiday Party at 6 PM!
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 15/10 Calories of Assault Bike
Station 3 - 100-Meter Suitcase Carry + Waiter's Carry (switch at 50-meter)
Station 4 - 12 Burpee Box Jump-Overs (24"/20")
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then...
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Upper Body Push/Pull Transition Week
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
Compare results to August 2, 2024.
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 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 85-95% of 1-RM
B
Three rounds for time of:
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
Pure Conditioning work
Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 - 1200/1000 Meter Row
Station 2 - 400 Meter Run + 40 Pull-Ups
Station 3 - 90/60 Calories of Assault Bike
Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.
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.
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes
Build to today's 1-RM Tempo Front Squat @ 32X1
Followed by...
One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats
Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.
Every 4 minutes, for 32 minutes (8 sets) for max load:
20/15 Calories of Assault Bike
6 Bar-Facing Burpees
3 Snatches
Note loads successfully lifted and sum them for your total score.
Take 15-20 minutes to build to today's 1-RM Strict Shoulder Press
B.
7 Rounds for Time
7 Burpees
7 Push Ups
7 Sit Ups
7 Pull Ups
7 Air Squats
7 Jumping Lunges
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters or row 500/400 meters together, or split 1000/800 meter row.
"Six Shooter"
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.
This is an extremely challenging workout. Please choose weights that you can easily handle as the deads and lunges need to be completed with very little break. If you cannot finish each station in approximately 4 minutes, please adjust as needed.
Compare your results to May 21, 2024.
In Teams of 2
3 Rounds For Time
20/15 Cal Row
10 Burpees Over the Rower
Then Partner Does the Same
15/12 Cal Assault Bike
15 G2OH (75/55)
Then Partner Does the Same
10/8 Cal Ski Erg or 200 Meter Run
20 Toes to Bar
Then Partner Does the Same
TC- 40 Minutes
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk
Use this complex to groove your mechanics and build in load so that you're well prepared for the ten singles.
Followed by...
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%
B.
For time:
800 Meter Run
40 Dumbbell "Clusters" (50/35 lb DBs)
800 Meter Run