Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
140/100 Cal on Rower
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)
140/100 Cal on Rower
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)
2 Men, 1 Woman: 125 Assault or Row
2 Women, 1 Man: 110 Assault or Row
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Sprint style:
Partner 1 runs 200m, partner 2 runs 200 m after partner 1.
Partner 1 runs 400m, partner 2 runs 400m after partner 1.
Etc.
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Build to a Heavy Set of 3
4 Rounds:
400 Meter Run
50 Air Squats
AMRAP 10:
Row for Max Meters
On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
Teams of 3
For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)
Carry Wallball on run
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between
For Time:
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Schwinn Bike Calories
Build to Heavy Set of 5
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)
21-15-9:
Deadlifts (225/155)
400 Meter Run
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees
3 Rounds:
3:00 Calorie Row
2:00 10m shuttle sprints
1:00 Sit-Ups
Rest 2 Minutes Between Rounds
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
4 Rounds:
200m run
15 Toes to Bar
9 Hang Power Snatch (95/65)
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
21-15-9:
Thrusters (95/65)
Pull-Ups
Build to a Heavy Double
For Time:
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
Build to Heavy Single
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
For Time:
1500 Meter Row
100 Double Unders
5 Shuttles (road and back)
100 Double Unders
1500 Meter Row
Build to a Heavy Single
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups
Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station):
Athletes will pick 5 movements, you can have 1 or 2 people working at a time.
Farmers Carries
Plate Push
Calorie Bike Ski
Tire Flip
D-Ball Carries
Axle Bar Cleans
Back Rack Barbell Carry
Sled Drag
Sledge hammer strikes
Heavy Set of 5
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Build to Heavy Single
For Time:
30 Clean and Jerks (135/95)
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Row
50 Kettlebell Swings (53/35)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
Build to a Heavy Set of 5
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)
Build to Heavy Single
For Time:
30 Snatches (135/95)
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings
3 Rounds:
3:00 Calorie Row
2:00 shuttle sprints
1:00 Burpees
Rest 2:00
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.
AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups
4 Rounds, On The 4:00:
14/12 Calorie Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)
AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Schwinn Bike
4th: 10 Chest to Bar Pull-Ups
Build to a Heavy Single
5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)
AMRAP 14:
40 AbMat Sit-Ups
20/15 Calorie Row
20 Burpees
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest
