Fitness

A) E3MOM x 4 sets:

– 8 sumo stance Romanian deadlifts

– 16 alternating top down DB piston bench press

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 4 DB burpee + box step-ups

*RX+ sub 3 bar muscle ups.

Performance

A) E3MOM x 4 sets:

– 8 sumo stance Romanian deadlifts @ 60-65%

– 16 alternating top down DB piston bench press

B) E3MOM x 4-6 sets:

– 200m run

– 6 chest to bar pull-ups

– 6 DB burpee + box step-ups (35/25s)

*RX+ sub 3 bar muscle ups.

Fitness

A) E90S x 10 sets (5 sets each)

Station 1: 8 BB upright rows + 30 sec flutter kicks

Station 2: 12 alternating double KB front rack box step-ups (knee height)

Performance

A) E90S x 10 sets:

– hang snatch

*Build to a heavy single rep. 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back

– 40-60 sec earthquake bar overhead hold

– 30 sec heavy sandbag hug march

– 30-45 sec L-sit accumulation

Fitness

A) E3M x 4 sets

– 6 bench press

– 8/side bent over DB rows 

– 10 banded face pulls (red)

B) 3 rounds for time:

– 400m run

– 21 KB swings 

– 12 pull-ups

Performance – bench press

A) E3M x 4 sets – bench press
Set 1: 6 @ 76%

Sets 2-4: 6 @ 70%

*After every set perform: 

– 8/side bent over DB rows

– 10 banded face pulls (red)

B) “Helen”

3 rounds for time:
– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

Fitness

A) E3M x 4 sets:

– 6 back squats

– 8/side half kneeling pallof presses

– 10 bent over reverse flys

B) 10 min AMRAP:

– 3 DB thrusters 

– 3 hanging knee raises

– 40 single unders

*Add 3 reps to thrusters and T2B every round.

Performance

A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%

Sets 2-4: 6 back squats @ 70%

B) 10 min AMRAP:

– 3 thrusters (95/65)

– 3 toes to bar

– 30 double unders

*Add 3 reps to thrusters and T2B every round.

C) 3 sets for quality:

– 10 slide hamstring curls

– 20 reverse snow angels (2.5s/hand)

Fitness

A) E90S x 10 sets (5 each):

Station 1: 8 BB Romanian deadlifts + 8 ring rows

Station 2: 16 alternating DB piston presses + 8 lemon squeezes 

B) E4MOM x 4-5 sets:

– 200m row

– 8 double DB hang power cleans

– 8 DB push press

– 40 single unders

Performance

A) E90S x 10 sets:

– clean and jerk

*Build to a heavy single rep. 

B) E3.5MOM x 4-6 sets:

– 250/200m row

– 5 hang squat cleans

– 5-10 strict handstand push-ups

*pick the weight on cleans so that they’re tough but UB

Fitness & Performance

CrossFit Open Workout 20.5

A) RX For time:

– 40 muscle-ups

– 80 cal row

– 120 wallballs (20/14)

*Partition reps any way.

Scaled for time:

– 40 chin over bar pull-ups

– 80 cal row

– 120 wallballs (14/10)

*Partition reps any way.

Scaled II for time:

– 40 jumping chest to bar pull-ups

– 80 cal row

– 120 wallballs

*Partition reps any way.

*20 min time cap.

B) 2 sets for quality:

– DB arm farm

– 30 hollow rocks

Fitness

A) E3MOM x 5 sets

– 5 strict overhead presses

– 8/side single leg “kickstand” RDLs

– 16 alternating Russian twists (plate or medball)

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 single unders

– 8 DB thrusters

*Keep rows same pace throughout.

Performance

A) EMOM x 5 sets

– 1 snatch @ 60-80%

+ 

E2MOM x 5 sets

– 1 snatch @ 85+%

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 double unders

– 5 overhead squats

*You pick the weight for OHS. Should be tough but UB and taken from the floor.

*Keep rows same pace throughout.