Fitness & Performance
CrossFit Open Workout 20.1
WOD
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
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 12 BB hip thrusts + 12 upright DB or KB rows
Station 2: 20 sec side plank / side
Performance
A) E2MOM x 8 sets:
– 1 power snatch + overhead squat + hang snatch
*Catch the hang snatch in full squat if able.
Fitness & Performance
B) 3 sets for quality:
– 8-12/side rear foot elevated split squats
– 8-12 seated BB press
– 2 laps suitcase carry (1 lap/arm)
– 8-12 reverse flys on rings (sub bent over w/ DBs)
Fitness
A) E3M x 4 sets:
– 8 deadlifts (heavier than last week)
– 8 L-seated DB press
– 8 alternating DB plank row
B) E3MOM x 4-7 sets:
– 250/200m or 200/150mrow
– 12 alternating double KB front rack walking lunges (tough)
– 9 double KB deadlifts
– 6 strict pull-ups
Performance
A) E3M x 4 sets – deadlift
Set 1: 8 @ 76%
Sets 2-4: 8 @ 70%
B) E3MOM x 4-7 sets:
– 250/200m row
– 12 alternating double KB front rack walking lunges (tough)
– 9 double KB deadlifts
– 6 chest to bar pull-ups
*Goal is to keep pacing the same set to set
Fitness
E8MOM x 4-5 sets:
– 400m run
– 10 double KB front squats
– 15 sit-ups
– 20 single arm DB push press (10/arm)
– 50 single unders (sub 40 lateral line hops)
Performance
E8MOM x 4-5 sets:
– 400m run
– 10 front squats @ 30%
– 15 toes to bar
– 20 single arm DB push press (10/arm)
– 40 double unders
*Try and keep pacing the exact same while also switching the order of movements every set.