Fitness
E8M x 4-6 sets:
– 400m row
– 10 SA DB hang power clean + push press (5/side)
– 10 box step-ups
– 10 strict pull-ups
– 10 lemon squeezes
– 30 single unders
*Switch up the order every set
Performance
E8M x 4-6 sets:
– 500/400m row
– 12 SA DB hang power clean + push press (6/side @ 50/35)
– 12 box jump overs (24/20”)
– 12 pull-ups
– 12 lemon squeezes
– 36 double unders
*Switch up the order every set
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats
– 16-24 alternating tall kneeling DB press
– 8-12 ring rows w/ pause
*KB front squats should use 32X1 tempo
B) EMOM x 10-20 sets:
– 6 wallballs (20/14)
– 3-5 push-ups
– 3 hanging knee raises
Performance
A) E3M x 5 sets:
– 5-5-3-3-3 front squats
*heavier than the paused sets
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 push-ups
– 3 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) E5M x 4-5 sets:
– 400m run
– 4 up/down DB devil presses
– 8 DB box step-up (knee height)
Performance
B) E5M x 4-5 sets:
– 400m run
– 5 DB devil presses (35/20s)
– 10 DB box step-up (knee height)
Fitness
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)
RX+: heavier KB, run with medball
Fitness & Performance
A)CrossFit Open Workout 24.1
For time:
– 21 dumbbell snatches, arm 1
– 21 lateral burpees over dumbbell
– 21 dumbbell snatches, arm 2
– 21 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 1
– 15 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 2
– 15 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 1
– 9 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 2
– 9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell ♂ 50-lb dumbbell
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups
Fitness
E6M x 6-8 sets
Station 1:
– 400m row
– 12 DB hang power snatches (50/35)
– 12 goblet hold reverse lunges
– 24 single unders
Station 2:
– 400m run, 1000/800m bike or 400m ski
– 12 RKB swings
– 12/9 push-ups
– 24 single unders
Performance
E6M x 6-8 sets
Station 1:
– 500/400m row
– 16 DB hang power snatches (50/35)
– 12 goblet hold reverse lunges
– 32 double unders
Station 2:
– 400m run, 1000/800m bike or 400m ski
– 16 RKB swings (50/35)
– 12 push-ups
– 32 double unders
Fitness
A) E2M x 8 sets
Even:
– 12-16 alternating Landmine cossack squats
Odd:
– 8-12/side SA standing DB presses
– 10-20 sec top of ring row hold
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang squat cleans
Performance
A) E2M x 8 sets
Sets 1-2: 1 high hang clean, 1 hang clean, 1 clean
Sets 3-4: 1 hang clean, 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) 4 rounds for time:
– 400m run
– 12-9-6-3 squat cleans (135/95, 115/75, 95/65)
Fitness
A) E2M x 10 sets:
9-7-5-5-3-3-3-2-2-2 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
B) E2M x 8-12 sets:
Odd – 12/9 cal row + 9 KB deadlifts
Even – 12/9 cal row + 6-12 dips
Performance
A) E2M x 10 sets:
Set 1-2: 3-5 deadlifts (building set)
Sets 3-10: 2 deadlifts @ 1-2 RIR
*Last day for this cycle
B) E2M x 8-12 sets:
Odd – 15/12 cal row + 9 KB deadlifts (53/35s)
Even – 15/12 cal row + 6-12 ring dips
RX+ use 70/44s
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