800m Medball Run (20/14)
40 Clusters (95/63)
30 Clusters (115/83)
20 Clusters (135/103)
400m Run (Relay)
40 Deadlifts (185/133)
30 Deadlifts (205/153)
20 Deadlifts (225/173)
800m Medball Run (20/14)
-“Buy-In” & “Cash-Out” runs together trading the ball whenever
-Middle run is “Relay Style” both partners run 400m
-Barbell reps can be split any way
100 Double Unders
—–
5 Rounds
5 Kettlebell Snatch/side 53/35
10 Kettlebell Swings
10 4′ Long Jump Burpees
—–
100 Double Unders
RX+ 70/53
Scale Double Unders by reps or 200 single unders
RELOADED 40/25# DB snatch, 1 arm swings, 5/side
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
100 Double Unders
—–
5 Rounds
5 Kettlebell Snatch/side 53/35
10 Kettlebell Swings
10 4′ Long Jump Burpees
—–
100 Double Unders
RX+ 70/53
Scale Double Unders by reps or 200 single unders
RELOADED 40/25# DB snatch, 1 arm swings, 5/side
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Do this only if you plan on doing the CrossFit Games open and submitting scores to the official Games leaderboard. Read official rules at Games.crossfit.com
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Limit your slop. Sit ups are anchored. Go fast, keep good form.
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
EMOM 20
Minute 1: 10 Shoulder to Overhead 135/83
Minute 2: 15 Deadlifts, same bar
Minute 3: Max Cals Bike, Row or Ski
Minute 4 & 5: Rest
RX + = 165/103
Bike, Ski or Row should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
EMOM 20
Minute 1: 10 Dumbbell Hang Power Cleans
Minute 2: 60 Russian Twists, No weight
Minute 3: 20 V-Ups
Minute 4: Sprint 200 meters, max burpees to 1 minute
Minute 5: Rest
RX for dumbbells is half body weight, total. Run should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
Score is total burpees
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
Empty Bar-50-65-70-75-80%
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows/side, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
RX+ghd situps, be careful with the volume on these if you do not do them regularly.
3 Rounds for Time:
400m run
8 Muscle Ups
21 Wallballs 20/14
30 – 20 – 10
Pull ups
Calories rowing
right into
30 – 20 – 10
Shoulder to Overhead (Rx 95/63)(Rx+ 135/93)
Jumping Lunges
6 rounds for time:
500m row
100 single Unders
400m run
15 Burpees
9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
20 Min AMRAP
200 M Sand Bag Throw with Jump (100 + 100)
20 Sand Bag Slam
20 Around The Clock Lunges (10 each side)
200 m Run
20 Butterfly Dip
Army Crawl to reach the Ocean
200 Swim/Run
20 Inner Thigh Press to Crunch
Side plank walking to the Starting Point
RX+
Around the Clock Lunges with Sand Bag
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the pull up with your coach. Start with banded or floor pulls and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
5 Rounds for time of:
Row 250 Meters
Run 200 Meters
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power clean 135/83
RX+ 185/123
RELOADED 40/30 DBs
For DBs rep starts below knee
Work up to a heavy touch & go set of 5.
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power Clean , 135#/83#
RX+ = 185/123
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
22 Minute AMRAP of:
25 Push Ups*
200 Meter Run
15 2 arm Dumbbell Swings 25/15
10 Dumbbell Burpees
Perfect Push Ups ONLY! No knees, use a box as needed. Dumbbell Burpee finishes with DBs hanging at side, no jump.
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Empty Bar-60-65-70-75%
E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.
12 Minute AMRAP
50 Push Ups*
400 Meter Run
30 Kettlebell Swings 70/53
20 Burpee Pull Ups
10 Rope Climbs 15′
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
Hungry Hungry Hippos!
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back