Fitness & Performance
40 min AMRAP:
– 500/400m row
– 20 RKB swings (53/35)
– 10 lemon squeezes
– 15/12 push-ups
– 400m run
– 10 MB box step-overs (20/14 to 20/16”)
– 10 strict or 15 kipping pull-ups
– 40 double or single unders
*Pick a pace that you can move steadily at for 40 minutes
Fitness
A) E4M x 4 sets:
– 6 deadlifts
– 10 tough dips
– 5/s SA ring row + reach
B) 4 rounds for time:
– 400m run
– 10-8-6-4 up/down DB devil press
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 70-75% or 2-3 RIR
*Heavier than 3/5
B) 4 rounds for time:
– 400m run
– 10-8-6-4 DB devil press (35/20s)
Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) E3MOM x 5-8 sets:
– 200m row or 400m bike
– 7 DB push press
– 7 toes to bar
– 7 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 2 split jerks
*Pauses happen on the dip and the catch
B) E3MOM x 5-8 sets:
– 250/200m row or 500/400m bike
– 5 shoulder to overhead (from floor)
– 7 toes to bar
– 9 air squats
*Weight on S2O should be tough but unbroken
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)
CrossFit Open Workout 26.3
For time:
2 rounds of:
– 12 burpees over the bar
– 12 cleans, weight 1
– 12 burpees over the bar
– 12 thrusters, weight 1
2 rounds of:
– 12 burpees over the bar
– 12 cleans, weight 2
– 12 burpees over the bar
– 12 thrusters, weight 2
2 rounds of:
– 12 burpees over the bar
– 12 cleans, weight 3
– 12 burpees over the bar
– 12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
WORKOUT VARIATIONS
Rx’d (Ages 16-54):
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Teenagers 14-15:
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)
Masters 55+:
♀ 55, 65, 75 lb (25, 29, 34 kg)
♂ 75, 95, 115 lb (34, 43, 52 kg)
Scaled (Ages 16-54):
♀ 45, 55, 65 lb (20, 25, 29 kg), may step over barbell
♂ 65, 85, 95 lb (29, 38, 43 kg), may step over barbell
Scaled Teenagers 14-15, Scaled Masters 55+:
♀ 35, 45, 55 lb (15, 20, 25 kg), may step over barbell
♂ 55, 75, 85 lb (25, 34, 38 kg), may step over barbell
+
Accessory work
3-4 sets for quality:
– 5/s TGUP sit-ups
– 10-15 DB tricep rollback extensions
– 20 hollow rocks
– 10 BB curls
Fitness
A) E4MOM x 4 sets:
– 8 back squats (sub 10 double KB front squat w/ pause)
– 8-12/s SA DB bench press
– 10 tall kneeling banded lat pull-downs
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 16-12-8-4 medball box step-overs
Performance
A) E4MOM x 4 sets:
– 8 back squats @ 3-4 RIR or 70%
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 20-16-12-8 medball box step-overs (20/16” w/ 20/14)
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 10/s SA DB strict press
– 5/s banded pallof press @ 3030 tempo
Even sets:
– 5 KB batwing rows w/ 5 sec pauses
– 10 plate held alternating cossack squats
*Hold out plate to help counterbalance if needed
B) E60S x 10-20 sets:
– 4 SA DB hang power snatch
– 3 goblet squats
– 3 toes to bar
– 2 burpees (sub up/downs)
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 high hang snatch + 1 hang snatch
Sets 5-8: 2 hang snatch
*Receive snatches in a squat if able
B) E60S x 10-20 sets:
– 3 hang squat snatches (95/65, 75/55, 65/45)
– 3 toes to bar
– 3 burpees over the barbell
Fitness
E10M x 3-5 sets:
– 400m row
– 16 DB hang power cleans (8/s)
– 8-12 push-ups
– 12 goblet hold or prisoner reverse lunges
– 400m run
– 8-12 strict pull-ups
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 DB hang power cleans (10/s @ 50/35)
– 12/8 push-ups
– 16 goblet hold reverse lunges
– 400m run
– 16 kipping or 8-12 strict pull-ups
– 40 double unders