Fitness
A) E3M x 6 sets
– 3 deadlifts (building)
After odd: 10-15 DB floor press w/ pause
After even: 10 standing straight arm banded lat pull-downs
B) E5MOM x 3-5 sets:
– 400m run
– 12 KB/DB deadlifts
– 12 dips
– 12 hanging knee raises
Performance
A) E4M x 6 sets:
– 3 deadlifts @ 80-85+ % 1RM or 1-2 RIR
*Heavier than 10/10
B) E5MOM x 3-5 sets:
– 400m run
– 12 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 ring dips
– 12 toes to bar
*deadlifts shouldn’t be heavier than 75% of part A
Fitness
6 rounds for time with a partner
– 12/8 cal row
– 12 DB SA hang power clean + jerk (6/6)
– 12 abmat sit-ups
+
4 rounds for time with a partner
– 16/12 cal row
– 16 elevated push-ups
– 16 plate hold or prisoner lunges
+
2 rounds for time with a partner
– 20/16 cal row
– 20 single unders/lateral hops
– 20 RKB swings (53/35)
*Switch partners every movement
Performance
6 rounds for time with a partner
– 15/12 cal row
– 12 DB SA hang power clean + jerk (6/6 @ 50/35)
– 12 abmat sit-ups
+
4 rounds for time with a partner
– 20/16 cal row
– 16 push-ups
– 16 OH plate weighted lunges (45/35, 35/25)
+
2 rounds for time with a partner
– 24/20 cal row
– 20 double/single unders
– 20 RKB swings (53/35)
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling BB landmine press
Even sets:
– 6/side box step downs (no push offs)
– 10 tough ring rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean
Sets 5-8: 1 hang clean + 1 clean
*Receive cleans in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/s SL KB rack assisted RDLs
– 12-16 OH banded tricep extension
– 1 lap reverse sled drag
– 8-12 ring bicep curls
OR
Conditioning Option
4 rounds for time:
– 400m run or 1000/500m bike
– 15 RKB swings (53/35)
– 10 KB box step-up
Fitness & Performance
A) E3M x 6 sets:
– 4 BB bench press @ 75-85% 1RM
OR
– 10/side SA DB bench press
Then…
– 4 weighted or 2-3 negative pull-ups
– 8 banded face pulls
Fitness
B) E3M x 4-8 sets:
– 200m row or 400m bike
– 12 SA DB hang power snatch (6/6)
– 8, 10 or 12 dips
– 2 or 4 up/downs
Performance
B) E3M x 4-8 sets:
– 250/200m row or 500/400m bike
– 12 SA DB hang power snatch (6/6 @ 50/35)
– 8, 10 or 12 ring dips
– 4 burpee over the DB
Fitness
A) E4M x 4 sets:
– 5 BB front squats or 10 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
B) E60S x 10-20 sets:
– 2 DB up/down devil cleans
– 4 DB thrusters
– 3 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 front squats @ 75-80% 1RM (2 RIR)
*Heavier than 8s on 10/6
B) E60S x 10-20 sets:
– 2 DB devil cleans (35/20s)
– 4 DB thrusters
– 3 strict pull-ups
Fitness
E6M x 6-8 sets
Odd sets:
– 200m row
– 15 push-ups
– 200m run
– 20 prisoner reverse lunges
– 30 single unders
Even sets:
– 200m run
– 15 RKB swings
– 200m row
– 10 box step-overs
– 30 double unders
Performance
E6M x 6-8 sets
Odd sets:
– 250/200m row
– 20/15 push-ups
– 200m run
– 20 prisoner reverse lunges
– 40 double unders
Even sets:
– 200m run
– 20 RKB swings (53/35)
– 250/200m row
– 10 box jump overs (24/20”)
– 40 double unders
A) E2.5M x 6 sets:
– 5 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) CrossFit Open Workout 18.1 (Scaled)
20 min AMRAP:
– 8 hanging knee raises
– 10 SA DB hang power clean + jerk (5/5 @ 35/20)
– 14/12 cal row
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a heavy but crisp set of 5
B) CrossFit Open Workout 18.1 (RX)
20 min AMRAP:
– 8 toes to bar
– 10 SA DB hang power clean + jerk (5/5 @ 50/35)
– 14/12 cal row
Fitness
A) E4M x 5 sets:
– 5 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
Performance
A) E4M x 5 sets:
– 5 deadlifts @ 70-75 % 1RM or 2 RIR
*Heavier than 10/2
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side KB front foot elevated split squats
– 1 length hand over hand sled pull
– 10 supine slide hamstring curls
– 10/s half kneeling DB presses
OR
Conditioning Option
20 min AMRAP:
– 250/200m row, 500/400m bike or 200m run
– 12 DB/KB thrusters (35/20s)
– 12 ring rows
– 12 abmat sit-ups
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