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.
Fitness
A) E6MOM x 4-7 sets:
– 400m run (scale to 300m)
– 12 SA DB hang power clean & jerk (6/side)
– 10 alternating box step-ups
– 8 hanging knee raises (scale to sit-ups)
– 6 burpees
Performance
A) E6MOM x 4-7 sets:
– 400m run
– 12 SA DB hang power clean & jerk (6/side @ 50/35)
– 10 alternating DB weighted step ups
– 8 toes to bar
– 6 burpee box jump overs
Fitness & Performance
B) 3 sets for quality:
– 20-30 alternating slide mountain climbers (towels on platforms)
– 20 sandbag weighted hip thrusts
Fitness
A) E3M x 4 sets:
– 8 bench press (heavier than last time)
– 8/side bent over DB row
– 8 banded face pulls (red)
B) 10 min AMRAP:
– 4 strict pull-ups
– 6 push-ups (scale by elevating)
– 8 walking lunges
Performance
A) E3M x 4 sets – bench press
Set 1: 8 @ 76%
Sets 2-4: 8 @ 68.5%
*After every set perform:
– 8/side bent over DB rows
– 8 banded face pulls (red)
B) 10 min AMRAP:
– 5 strict pull-ups
– 6 hand release push-ups
– 7 box jumps w/ step-down
C) 3 sets:
– 21 gun salute w/ DBs
– 21 BB or DB skull crushers