Fitness
A) E3M x 4 sets:
– 12 alternating cossack squats
– 8/side DB single arm strict presses
– 10 banded pull aparts (switch between prone and supine)
B) B) E3MOM x 4-6 sets:
– 10/7 cal row
– 8 DB thrusters
– 6 ring rows
– 4 burpees
Performance
A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%
Sets 2-4: 8 back squats @ 66%
B) E3MOM x 4-6 sets:
– 12/9 cal row
– 8 double KB thrusters (35/25s)
– 4 burpee pull-ups
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows
Station 2: 10/side straight arm banded twists @ 2111 tempo
B) For time:
– 600m run
– 15 strict pull-ups
– 20 box jumps step-ups
– 400m run
– 12 strict pull-ups
– 15 box jumps step-ups
– 200m run
– 9 strict pull-ups
– 10 box jumps step-ups
Performance
A) E2MOM x 8 sets:
– hang snatch + snatch
*Catch the hang snatch in full squat if able.
B) For time:
– 800m run
– 20 pull-ups
– 20 box jumps + step down (24/20”)
– 600m run
– 15 pull-ups
– 15 box jumps + step down
– 400m run
– 10 pull-ups
– 10 box jumps + step down
We begin the second week of The Open with Workout 20.2 dropping this Friday!
Monday 10/14
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows
Station 2: 10/side straight arm banded twists @ 2111 tempo
B) For time:
– 600m run
– 15 strict pull-ups
– 20 box jumps step-ups
– 400m run
– 12 strict pull-ups
– 15 box jumps step-ups
– 200m run
– 9 strict pull-ups
– 10 box jumps step-ups
Performance
A) E2MOM x 8 sets:
– hang snatch + snatch
*Catch the hang snatch in full squat if able.
B) For time:
– 800m run
– 20 pull-ups
– 20 box jumps + step down (24/20”)
– 600m run
– 15 pull-ups
– 15 box jumps + step down
– 400m run
– 10 pull-ups
– 10 box jumps + step down
Tuesday 10/15
Fitness
A) E3M x 4 sets:
– 12 alternating cossack squats
– 8/side DB single arm strict presses
– 10 banded pull aparts (switch between prone and supine)
B) B) E3MOM x 4-6 sets:
– 10/7 cal row
– 8 DB thrusters
– 6 ring rows
– 4 burpees
Performance
A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%
Sets 2-4: 8 back squats @ 66%
B) E3MOM x 4-6 sets:
– 12/9 cal row
– 8 double KB thrusters (35/25s)
– 4 burpee pull-ups
Wednesday 10/16
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (building)
– 8 supinated bent over BB/DB rows
B) EMOM x 20-30 min
– 4 hanging knee raises
– 6 push-ups
– 8 KB swings
Performance
A) E3M x 4 sets – bench press
Set 1: 8 @ 68-72%
Sets 2-4: 8 @ 66%
*After every set perform 8 supinated bent over BB/DB rows after each set.
B) EMOM x 20-30 min
– 4 toes to bar
– 6 HR push-ups
– 8 KB swings (53/35)
Thursday 10/17
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows
Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression
B) E3M x 4-7 sets:
– 200m run or 200m row
– 8 DB hang power cleans
– 30 single unders (sub 30 lateral hops)
Performance
A) E2MOM x 8 sets:
– 1 clean + 1 front squat + 1 split jerk
*Build from 65-90%.
B) E3M x 4-7 sets:
– 200m run
– 5 TnG power cleans (135/95)
– 30 double unders
*RX+ use 155/105 but keep TnG.
Friday 10/18
Fitness & Performance
CrossFit Open Workout 20.2
(Announced Thursday evenings at 7:00pm)
Saturday 10/19
Fitness
TBA
Performance
TBA
Sunday 10/20
8am Endurance
10-12pm Open Gym
Fitness & Performance
CrossFit Open Workout 20.1
Fitness
E8MOM x 4-5 sets
– 400m row
– 20 RKB swings
– 16 lunges (weighted if able)
– 12 strict pull-ups
– 50 single unders (sub 40 lateral line hops)
*Switch up the order every set.
Performance
E8MOM x 4-5 sets
– 500/400m row
– 20 RKB swings (53/35)
– 15 pull-ups
– 10 front rack reverse lunges (115/75)
– 40 double unders
*Switch up the order every set.
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows
Station 2: 10 supine medball curls + 30 seconds of flutter kicks
B) 7 min AMRAP:
– 1 DB hang clean + push press
– 1 hanging knee raise
*Increase by 1 rep each round.
Performance
A) E2MOM x 8 sets:
– 1 pause clean (@ knee) + 1 clean + 1 jerk
B) CrossFit Open Workout 13.4
7 min AMRAP:
– 3 clean & jerk (135/95)
– 3 toes to bar
*Increase by 3 reps each round
Fitness & Performance
C) 3 sets for quality
– 12-15 overhead BB/DB tricep extensions
– 12-15 ring bicep curls
Fitness
A) E4M x 4 sets – Spoto bench press
– 10 DB bench press @ 65%
– 10 ring rows
– 15-20 bench elevated sandbag hip thrusts
B) E3MOM x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 10/7 push-ups
Performance
A) E4M x 4 sets
– 10 spoto bench press @ 65%
– 5-10 strict ring pull-ups
– 15-20 bench elevated sandbag hip thrusts
B) E3MOM x 4-7 sets:
– 200m run
– 10 alternating DB snatches (50/35)
– 10/7 HR push ups
*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups
Fitness
A) E4M x 3 sets:
– 16 alternating DB/KB weighted step-ups
– 10 DB curl and presses
– 10 bent over reverse laterals
B) 15 min AMRAP:
– 15 cal row
– 12 abmat sit-ups
– 9 abmat sit-ups
Performance
A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%
Sets 2&3: 10 back squats @ 66%
B) CrossFit Games Workout 19.1
15 min AMRAP:
– 19 wallballs
– 19 cal row