“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs to 10/9' target)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Every minutes on the minute for 9 minutes (3 sets)
Minute 1 - 40 seconds of Dead Hang from Pull-Up Bar
Minute 2 - 40 seconds Hollow Hold (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 40 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM

B.

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols

Rest exactly 2 minutes, then ...

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
25 ft. Handstand Walk or 10 Box Plank Walks
games-assets.crossfit.com/s3fs-public/2025-03/CFG25 AGSF Workout 3 Scorecard_V5.pdf?FR4CJ4rYoNIyU87cPDPz7H.CFqVMQ1Im

Rest 2 minutes and REPEAT for a total of 4 AMRAP's.

Goal - 3-5 rounds per each of the AMRAPs

Every minute on the minute for 30 minutes (6 Sets of Each):
Minute 1 - 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)
Minute 2 - 12/8 Calorie Assault Bike
Minute 3 - 14 Double Dumbbell Walking Lunges (50/35 lbs)
Minute 4 - 12/9 Calorie Row
Minute 5 - 15 Heavy Kettlebell Swings (32/24 kg)

Five sets of:
Strict Press x 3 reps @ 70-75%
Rest 90 seconds

B.

For time:
400 Meter Run
21 Strict Handstand Push-Ups
400 Meter Run
15 Strict Handstand Push-Ups
400 Meter Run
9 Strict Handstand Push-Ups
400 Meter Run
3 Strict Handstand Push-Ups

Goal < 14 Minutes
Cap - 17 Minutes

Front Squat Week 4 of 8

Take 10 minutes to build to 90% Front Squat weight and then...

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

Hip Flexor Stretch x 20-30 seconds per side
youtube.com/watch?v=d3SvweiN_rU

B.

Four rounds for time of:
12 Front Squat (135/95 lbs)
15 Bar-Facing Burpees

Goal 7-9 Minutes
Cap - 11 Minutes

Eight Sets (Every 90 seconds):
Power Cleans x 4 reps

Start at 60% and build over the course of eight sets; keep these touch and go.

B.

Five sets for times:
50 Double Unders
5 Power Cleans @ 205/135 lbs
Rest 60 seconds after each set

Goal < 90 seconds per set

Medball Madness

In Teams of 2

Against a 30-minute running clock...
Buy-In: 800 Meter Medball Run (partners run together)

Followed by as many rounds and reps in the remaining time:
40 Medball Sit Ups (20/14 lbs)
50 Wall Ball Shots (20/14 lbs)
200 Meter Medball Partner Run

While one partner works, the other rests.

Take 15 minutes to build to a 3-RM Push Jerk
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 70%
#4: 3 reps @ 75%
#5: 3 reps @ 80%

B.

Three rounds for time:
7 Bar Muscle-Ups
500/400 Meter Row

immediately into ...

One round for time:
14 Chest-to-Bar Pull-Ups

1000/800 Meter Row

Goal 15:00-18:00
Time cap: 19:00

Two sets of each (Every 2:00):
Station 1 - Rope Climb x 3-4 attempts (< 60 seconds) or 6-8 Strict Pullups
Station 2 - Strict Handstand-Push Ups x 10-15 reps (<60 seconds)
Station 3 - GHD Sit-Ups x 10-15 reps (< 60 seconds)

B.

Every minute on the minute for 20:00 (5 sets) of:
Station 1: 4 Wall Walks
Station 2: 12-15 Toes to Bar
Station 3: Max Calorie Assault
Station 4: Rest

Goal: 15/12 calories

Take 20 minutes to build to today's 1RM Clean

Suggested loading but feel free to use your own percentages based on how you’re feeling:
10 sets (Every 2:00)
Set 1 - 3 reps at 50-60%
Set 2 - 2-3 reps at 60-70%
Set 3 - 2 reps at 75%
Set 4 - 1 rep at 80%
Set 5 - 1 rep at 85%
Set 6 - 1 rep at 90%
Set 7 - 1 rep at 94%
Set 8 - 1 rep at 97-98%
Set 9 - 1 rep at your new PR (101%+)
Set 10 - 1 rep at an even heavier load if your mechanics were sound!

B.

Three rounds for time, of:
7 Devil's Press (50/35 lb dumbbells)
youtube.com/watch?v=fuWlmpSBNGM
20 Dumbbell Walking Lunges with Farmer Carry (50/35 lb dumbbells)
50 Double Unders

Goal < 8:00
Time Cap - 12:00

In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20")

Goal < 25 Minutes
Cap - 30 Minutes

Take 10 minutes to build to 85% Front Squat weight and then...

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%

Week 3 of 8 in our Front Squat Progression

B.

“Fran”

Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Target 5-7 Minutes

TC- 8 Minutes

This workout is supposed to be a sprint. Adjust as needed so you are moving fast.

In teams of three, complete five rounds for time of:
Row 1000/800 Meters
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Box Jumps (24/20")

Goal Time: <40 min
Time Cap: - 40 min

Every minute, on the minute, for 8 minutes:
1 Strict Pull-Up
2 Dynamic Chest to Bar Pull-Ups
3 Dynamic Pull-Ups

B.

Every minute, on the minute, for 20 minutes:
Station 1 - Strict Handstand Push-Ups x 7-10 reps
youtu.be/cLTvfDlhiXM
Station 2 - Ring Rows 7-10 Reps
Station 3 - Lateral Burpees over a Dumbbell x 10 reps
youtube.com/shorts/-a4fP37Lzow
Station 4 - Prone Plank Hold x 45 seconds
youtu.be/NJHQzXxhYQw

Take 10 minutes to build to 80% Front Squat weight and then...

Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%

B.

Three rounds for time of:
Run 400 Meters
9 Front Squats (185/125 lbs)

Goal < 9:00
Time Cap - 13:00

Every 7 minutes, for 35 minutes (5 sets):
400 Meter Run
15 Toes to Bar
10 Double Dumbbell Deadlifts (70/50 lbs)
20/15 Calorie Assault

Goal < 5 Minutes each set

Push Jerk
Sets 1-3: 2 reps @ 70-75% of 1-RM
Sets 4-7: 1 rep @ 75-80% of 1-RM
Sets 8-10: 1 rep @ 85% of 1-RM
Rest 2 minutes between sets

B.

Against a three minute running clock, complete:
500/400 Meter Row
Shoulder to Overhead x Max Reps (115/85 lbs)

Rest three minutes between sets and complete for a total of TWO sets.

Goal: 12-18 reps per set

Eight Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)

B.

Five rounds (every 3:00) for times:
12/9 Calorie Assault Bike
6 Hang Power Cleans (155/115 lbs)

Goal < 90 seconds per round

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with 24/16kg Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter 24/16 kg Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
80 24/16kg Russian Kettlebell Swings (20/20/20/20 - alternating partners)

Each pair only gets one set of KBs or DBs.

Goal: Have fun :)

Take 10 minutes to build to 75% Front Squat weight and then...

Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%

This is week 1 of 8 in our Front Squat Block

B

Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots (20/14 lbs to 10/9' target)
15 seconds of Rest
45 seconds of Single Dumbbell Box Step-Overs (50/35 lbs)
15 seconds of Rest

1 Calorie = 1 Rep

Goal: Stay moving for the entirety of the 45 seconds