Fitness
For time, alternating each movement with a partner
6 rounds:
– 12/9 or 10/7 cal row
– 10 DB/KB thrusters
– 8 box step-ups (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 10 RKB swings
– 8 NPU burpees
Performance
For time, alternating each movement with a partner
6 rounds:
– 15/12 cal row
– 12 DB/KB thrusters (35/25)
– 9 box jump overs (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 12 KB swings (53/35)
– 9 burpees to target
*RX+ use 50/35
Fitness & Performance
A) E90S x 8 sets:
– 5 push press
*Build to a heavy but sharp set of 5.
B) 3 sets for quality:
– 1 length hand over hand bent over sled pull
– 30 sec march w/ double KB overhead hold
– 1 lap sideways sled drag
C) 3 sets for max reps
– 20 sec max sandbag squats, R2-3M
*Take your pick from 30, 60 or 90lb sandbag.
*Make sure to hit depth at bottom and full hip lockout at top of reps.
Fitness
A) EMOM x 4 sets
1: 8-10 DB Romanian deadlifts
2: 8-10 L-seated band rows w/ pause
3: 30 seconds ring or floor plank
B) For time:
– 1000m row
– 60 RKB swings
– 20 strict pull-ups
Performance
A) E90S x 8 sets
– hang power clean + power clean
*Build to a tough set
B) For time:
– 1000m row
– 20 squat cleans (135/95)
– 40 pull-ups
Fitness
EMOM x 5-7 sets
1 – 12/9 or 10/7 cal row
2 – 12 DB push press
3 – 4-8 burpee box jump step ups
4 – 20 single unders + 8 DB/KB deadlifts
5 – rest
Performance
EMOM x 5-7 sets
1 – 12/9 cal row
2 – 12 shoulder to overhead (95/65)
3 – 4-8 burpee box jump overs
4 – 20 double unders + 8 DB/KB deadlifts (55/35ish)
5 – rest
RX+ row 15/12 cal, 115/75 BB, 70/44 KB
Fitness
A) E2.5M x 6 sets (3 each)
Station 1: 8/side rear foot elevated split squats
Station 2: 8 bent over BB rows
B) 12 min AMRAP:
– 200m run
– 12 wallballs
– 8 strict push-ups
Performance
A) E2.5M x 6 sets (3 each)
Station 1: 8/side rear foot elevated split squats
Station 2: 8 bent over BB rows
B) 12 min AMRAP:
– 200m run
– 12 wallballs
– 4/3 strict handstand push-ups
Fitness
A) E3MOM x 4 sets:
– 8 seated BB overhead presses
– 12 lat band pull-downs
– 16 alternating elevated psoas marches
B) 20 min AMRAP
– 8 kip to knee tuck or lemon squeezes
– 10 DB hang clean and jerk (5/side @ 50/35)
– 14/12 cal row
Performance
A) EMOM x 12 minutes:
– hang squat snatch
*Build to a moderately heavy but snappy load
B) CrossFit Open Workout 18.1
20 min AMRAP
– 8 toes to bar
– 10 DB hang clean and jerk (5/side @ 50/35)
– 14/12 cal row
Fitness
A) E2.5M x 6 sets:
– 8 bench press @ moderately heavy weight
– 8 supinated ring rows w/ pause
*Switch sides every set, start with non dominant side
B) AMRAP in 5 minutes:
– 5 HR push-ups
– 10 RKB swings
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 10/7 cal row
R2M
AMRAP in 5 minutes:
– 5 strict supinated pull-ups
– 10 sandbag squats
Performance
A) 15 min to determine 1RM bench press
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) AMRAP in 5 minutes:
– 5/3 strict handstand push-ups
– 10 RKB swings
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 10/7 cal row
R2M
AMRAP in 5 minutes:
– 5 strict supinated pull-ups
– 10 sandbag squats
Fitness
A) E2.5M x 6 sets:
– 8 weighed step ups @ moderately heavy weight
– 8 bent over DB rows
*Switch sides every set, start with non dominant side
B) 3 rounds for time
– 400m run
– 20 box step ups (10/side)
– 10 DB thrusters
Performance
A) 15 min to determine 1RM back squat
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) 3 rounds for time
– 400m run
– 16 DB box step-overs (55/35 lbs to 20″/16″)
– 8 DB burpee + squat clean to thruster