Fitness & Performance
A) CrossFit Open Workout 24.2
AMRAP in 20 min:
– 300m row
– 10 deadlifts
– 50 double unders
RX – 185/135, Scaled – 135/95
B) 3 sets:
– 5/side TGUP sit-ups
– 10-20/side SA banded tricep push-downs
– 10-20 alt. DB bicep curls
WOD
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 2011 tempo
– 8-12 dips
– 8-12/side DB bent over row
*start RDLs at 50-60% or 1RM deadlift
B) 20 min AMRAP
– 20/16 cal row
– 15 RKB swings (53/35)
– 10 up/downs
Fitness
E8M x 4-6 sets:
– 400m row
– 10 SA DB hang power clean + push press (5/side)
– 10 box step-ups
– 10 strict pull-ups
– 10 lemon squeezes
– 30 single unders
*Switch up the order every set
Performance
E8M x 4-6 sets:
– 500/400m row
– 12 SA DB hang power clean + push press (6/side @ 50/35)
– 12 box jump overs (24/20”)
– 12 pull-ups
– 12 lemon squeezes
– 36 double unders
*Switch up the order every set
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats
– 16-24 alternating tall kneeling DB press
– 8-12 ring rows w/ pause
*KB front squats should use 32X1 tempo
B) EMOM x 10-20 sets:
– 6 wallballs (20/14)
– 3-5 push-ups
– 3 hanging knee raises
Performance
A) E3M x 5 sets:
– 5-5-3-3-3 front squats
*heavier than the paused sets
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 push-ups
– 3 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) E5M x 4-5 sets:
– 400m run
– 4 up/down DB devil presses
– 8 DB box step-up (knee height)
Performance
B) E5M x 4-5 sets:
– 400m run
– 5 DB devil presses (35/20s)
– 10 DB box step-up (knee height)
Fitness
For time with a partner:
– 1000m row (split)
– 100 RKB swings
– 100 air squats
– 400m run (together)
– 60 push-ups
– 60 prisoner lunges
– 1000m row (split)
– 40 hanging knee raises
– 40 box step ups
– 400m run (together)
Performance
For time with a partner:
– 1000m row (split)
– 100 RKB swings (53/35)
– 100 air squats
– 400m run (together)
– 80 push-ups
– 80 prisoner lunges
– 1000m row (split)
– 60 toes to bar
– 60 box jump overs (24/20”)
– 400m run (together)
RX+: heavier KB, run with medball
Fitness & Performance
A)CrossFit Open Workout 24.1
For time:
– 21 dumbbell snatches, arm 1
– 21 lateral burpees over dumbbell
– 21 dumbbell snatches, arm 2
– 21 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 1
– 15 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 2
– 15 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 1
– 9 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 2
– 9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell ♂ 50-lb dumbbell
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups