STRENGTH
Every 90 sec for 7 sets
2 PAUSE Push or Split Jerks
*Aim to start first set at 70% of 1RM and build toward 85-90% by your 7 sets!
*Pause for 2 sec in receiving position
WORKOUT
For Time:
100 Bench Press 135/95
*10 Sandbag BearHug Squats 100/700 every time you break on bench.
*use a bench press weight that allows for 5-9 sets.
*use a sandbag weight that allows for UBK sets of squats
*16 Min Time Cap
Read MoreWORKOUT
Part 1)
3 Sets: (2 min work/ 2 min rest)
AMRepsAP in 2 Min
15 Power Snatch 95/65
Max reps in remaining time of BBJO 24/20’‘
REST 2 Min
REST 3 Min between Parts
Part 2)
3 Sets: (2 Min work/ 2 min rest)
AMRepsAP in 2 Min
20 Overhead Squats 95/65
Max reps in remaining time of bar facing burpees
REST 2 Min
CASH OUT
PARTNER AMRAP 12
*teams of 2, YGIG alternate FULL Rounds
10 Pull Ups
20 Air Squats
Read MoreWORKOUT
*Teams of 3!
AMRAP 24
80 Cal Ski (only 1 partner works at a time)
20 Synchro Burpees (all 3 work together)
40 Hang Squat Clean 135/95 (only 1 partner works at a time)
200m Partner Run (all 3 run together)
Read MoreSTRENGTH
AMRAP 9 (for quality)
:10+ L Sit
:20+ Ring Plank
5+ Deficit Push Ups 4”/2.5”
*aim for 3+ rounds!
PARTNER WORKOUT
*Teams of 2, YGIG, Alternate FULL Rounds
AMRAP 15
7 Sandbag Over Shoulder 150/100
7 Shoulder to Overhead 135/95 *from the floor
7 Burpees Pull Ups
Read MoreSTRENGTH
Back Squat
6x4 @ 70-72% of 1RM
*new set every 2:00-2:30
WORKOUT
“10 Min Echo Test”
Max Echo Bike Cals in 10 minutes
/ / or / /
Max Cal Row in 10 Minutes
*choose row or bike to test today, next week we will test the other machine for our baseline numbers.
*we will do a proper re test of this again in May!
Read MoreSTRENGTH
10 Rounds:
200m Run
3 Deadlifts (heavy / / 75-80% of 1RM)
*Aim to make this a deadlift strength session, with your run feeling like a “recovery” run!
*Controlled descents / / No Drops
*23 Min Cap
CAPACITY BUILDER / / CASH OUT
E90sec for 5 Sets
*Toes to Bar
*You choose the reps (Aim for big numbers today and a lot of volume if possible!)
Read MoreWORKOUT
EMOM 25 (5 Rounds)
Min 1) :45 Pull Ups
Min 2) :45 Front Squats 135/95
Min 3) :45 Echo Bike Cal’s
Min 4) :45 Double Under / / Jump Rope
Min 5) REST
Read MorePARTNER WARM UP
*teams of 2
*one partner working on the shuttle runs until burpees are complete
*Trade off chipping away at burpees as needed
For Time:
100 Burpees
*max shuttle runs while not performing burpees
PARTNER WORKOUT
*teams of 2
*YGIG Style, only one partner works at a time!
For Time:
2 sets
40 Squat Cleans 135/95
80 Toes To Bar
40 Clean & Jerks 165/115
20 Bar Muscle Ups
*30 Min Cap!
Read MoreWARM UP
AMRAP 10 (FQ: Target 3 rounds)
5 Nordic Curls
5/5 SL DB Deadlifts (moderate)
50ft Banded Side Step
10 Banded Glute Bridge
STRENGTH
Every 2 Min for 10 Min (5 Rounds)
2 Back Squats @ 80-85% of 1RM
STRENGTH (pt. 2)
10 Min to find a heavy single rep deadlift!
Read MoreWORKOUT
For Time:
1000m Run (800 + 200 Run Route)
1500m Row
3000m Echo Bike
*20 Min Cap
POST WORKOUT STRENGTH
EMOM 10
1 Power Snatch
*Aim to keep all sets 65-80%
Read MoreWARM UP
3 Rounds (at a warm up speed!)
:45 V Ups
:15 Rest
:45 Line Facing Burpees
:15 Rest
:45 Back Step Lunges in place
:15 Rest
WORKOUT
4 Rounds:
:90 Wall Balls 20/14
:30 Rest
:90 Single Arm Overhead DB Walking Lunges 50/35
:30 Rest
:90 Double Unders
:30 Rest
*You choose the reps!
Read MoreSTRENGTH / / Pump Session
3 Rounds for Quality / / or AMRAP 8
15 DB Bench (2x50/35)
10 HR Push Ups
5 Ring Dips
1 Min Rest between rounds
3 Rounds For Quality / / or AMRAP 8
12 Barbell Curl to Press
9 Banded Pull Ups (make these feel easy)
6 Supinated Ring Rows
1 Min Rest between rounds
STRENGTH
Every 2 Min for 14 Min (7 sets)
3 Push or Split Jerks*
*Aim to have all sets at or above 65% of 1RM, but let’s aim to stay below 90% unless a PR is imminent!
*Build as needed over the 7 sets!
Read MorePARTNER WARM UP
5 Rounds Each (partner rows while other rests)
2 min Row
2 min Rest
*stimulus: climb in intensity steadily over the 5 sets. Your first row is easy and conversational, last row begins to feel “hard”
PARTNER WORKOUT
*Teams of 2,
*Alternate each movement
AMRAP 20
200m Run
15 Front Squats 95/65 (from floor)
15 Toes to Bar / / Variation
Read MoreCrossFit Open Workout 25.3
For Time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
STABILITY
AMRAP 12 (For Quality)
:30 Ring Plank hold
5/5 Single Leg Squats (Add weight as needed *via dumbbells)
5/5 Single Leg Deadlifts (Dumbbells)
:10+ L Sit Hold
STRENGTH
EMOM 10
1 Hang Snatch (power or squat) + 1 Snatch (power or squat)
*Start first set around 50-60% of 1RM Snatch and build toward 70% over the 10 sets
Rest 2 Min
EMOM 10
2 Snatch (power or squat)
*Aim to start first set around 70% of 1RM
Read MorePARTNER WORKOUT
*Team of 2
*Alternate FULL rounds with your partner
2 Rounds EACH:
12 Deadlifts 185/125
15 Box Jump Over 24/20’
12/9 Cal Echo Bike
2 Rounds EACH:
9 Deadlifts 225/155
15 Box Jump Over 24/20”
12/9 Cal Echo Bike
PARTNER PUMP SESSION (Cash Out)
3 Rounds EACH (12 Min Total)
*alternate working/resting each round
:45 sec max DB Bench Bench (heavy)
:15 sec rest
:45 sec max rep Strict Pull Up
:15 sec rest
Read MoreSKILL
Coach Led HSPU Review
WORKOUT
4 Sets (24 Min)
AMRepsAP 3 Min
30/24 Cal Row
Max Reps Push Press 115/80 / / HSPU / / Strict HSPU
*Rest 3 Min Between sets
Read MoreWORKOUT
Part 1)
AMRAP 10
12 Toes to Bar
9 Overhead Squats 95/65
3 Wall Walk
*Rest/ Set Up as needed between parts
Part 2)
EMOM 10
3 Lateral Burpees Over Bar
3 Power Snatch*
*Choose a sustainable weight to make it through all 10 rounds! (Should be the same weight)
Read MoreWORKOUT
CF OPEN WORKOUT 25.2
For time:
21 Pull Ups
42 Double Unders
21 Thrusters 95/65
18 Chest To Bar
36 Double Unders
18 Thrusters 115/75
15 Bar Muscle Ups
30 Double Unders
15 Thrusters 135/85
*12 Min Cap
Read MoreSTRENGTH
Every 2 Min for 10 Min (5 Rounds)
3 Bench Press @77-80% of 1RM
WORKOUT
AMRAP 8
300/250m Row
10 Shuttle Run (25/25ft CF open Standard)
Rest 4 Min
AMRAP 8
20 Hand release push up
10 Sandbag over shoulder 150/100
Read More