WOD

Fitness

A) E3M x 6 sets:

– 4 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs in UB sets of 10

– 15-10-5 strict pull-ups in UB sets of 5

*Scale run to 400-300-200m if needed

Performance

A) E3M x 6 sets:

– 4 back squats @ 1-2 RIR

*Should be around 80-80+%. Heavier than last week.

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups

A) CrossFit Open Workout 25.1

As many rounds and reps as possible in 15 minutes of: 

– 3 lateral burpees over the dumbbell 

– 3 dumbbell hang clean-to-overheads 

– 30-foot walking lunge (2 x 15 feet) 

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. 

♀ 35-lb (15-kg) dumbbell 

♂ 50-lb (22.5-kg) dumbbell 

25.1: WORKOUT VARIATIONS 

Rx’d: (Ages 16-54) ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell 

Teenagers 14-15: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell 

Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell 

Scaled: (Ages 16-54) ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell 

Scaled Teenagers 14-15: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell 

Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell 

B) 3 sets:

– 30 sec flutter kicks

– 20-30 sec side plank per side

– 10 V-ups

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

3 rounds for time:

– 400m run

– 16-12-8 SA DB hang power clean + push press

– 32-24-16 single unders

Performance

A) E3M x 5 sets:

– 5 bench press @ 1-2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80+% and heavier than last week

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB hang power clean + push press (50/35)

– 40-32-24 double unders

Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 3 box jump overs @ 24/20” (sub 4 step ups)
• 6 RKB swings (53/35)
• 6 ring rows

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 3 toes to bar
• 6 prisoner reverse lunges
• 6 bench/box dips

R2M

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 tall seated DB press

– 8-12/side bent over KB/DB rows

Fitness

B) E2M x 8-12 sets:

– 12/9 cal row 

– 4 burpees

Performance

B) E2M x 8-12 sets:

– 15/12 cal row

– 5 burpee pull-ups

Fitness

A) E2M x 8 sets:

Odd sets 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

B) “Little Chief”

5 rounds:

3 minute AMRAP

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

B) “The Chief”

5 rounds:

3 minute AMRAP

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds

Fitness

6 rounds for time with a partner:

– 12/9 cal row

– 10 DB thrusters

– 10 hanging knee raises / abmat sit-ups

+ 

6 rounds for time with a partner

– 200m run

– 10 plate ground to overhead

– 10 push-ups

*Rounds alternate for 3 each per person

Performance

6 rounds for time with a partner:

– 15/12 cal row

– 12 DB thrusters (35/25s)

– 9 toes to bar 

+ 

6 rounds for time with a partner

– 200m run

– 12 plate ground to overhead

– 15/12 push-ups

*Rounds alternate for 3 each per person

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavier set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded overhead tricep extensions

– 1 lap heavy sled drag or push (forward facing)

– 20-30 sec Copenhagen plank

– 10 ring bicep curls

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R75S

*Goal is to keep pace/500m within +/- 5 sec throughout

*Goal is to keep same paces as last week with reduced rest