WARM UP
AMRAP 6
2 Wall walk
100ft Shuttle run
15 KB Swings 53/35
SKILL
EMOM 9 (3 Rounds)
Alt. B/T…
Strict Ring Dip / Bar Dip
Strict HSPU
Hand release push up
*Create your own Rep scheme with each movement.
WORKOUT
Every 3min for 12min (4 Rounds)
9 Deadlift 155/105
6 Hang Power Clean 155/105
3 Push Jerk 155/105
200m Run
*Target sub 2 min rounds!
Read MoreSTRENGTH WARM UP
EMOM 3 (w/ empty bar)
5 Snatch Push Press (off of back)
EMOM 3 (w/ empty bar)
5 Snatch Balance (to squat or power receiving position)
EMOM 3 (w/ empty bar)
5 Hang Power or Squat Snatch
STRENGTH
EMOM 6
1 Hang Power / or / Squat Snatch + 1 Power / or / Squat Snatch @70-80% of 1RM
WORKOUT
CrossFit Open Workout 14.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)
Read MoreSTRENGTH
Part 1) “Boulder Shoulder Builder”
EMOM 8 ( 4 Rounds)
Alt. B/T…
Min 1) 3 Shoulder Press @ 75% of 1RM
Min 2) 6 PUSH Press @ Same weight^
Part 2)
Bench Press
Every 2 Min for 12 Min (6 Rounds)
3 Reps @ 75-80% of 1RM
Part 3) “The Finisher”
Accumulate 75 BANDED Strict Pull Ups Reps in as FEW sets as possible!
*scale to ring rows as needed!
*9 Min Cap
Read MoreSKILL
10 Min Rope Climb Practice / Review
WORKOUT
EMOM 28 (7 Rounds)
Alt. B/T…
Min 1) *Rope Climb
Min 2) *Double Under
Min 3) 15/12 Cal Bike (:45 sec Mod/Hard effort)
Min 4) 5+/5+ Single Arm DB Hang Clean & Jerk 50/35
*Choose your reps to get BETTER at this skill and / or build your capacity if you already have it!
Read MoreWORKOUT
"Open 21.3"
For Time
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes
"Open 21.4"
Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
WORKOUT
Part 1)
4 Rounds:
150ft Walking Lunge
400m Run
*14 Min Cap
REST / / SET UP as needed between parts
Part 2)
3 Round:
10 Strict Handstand Push Up
20 Deadlift 225/155
40/32 Cal Row
*20 Min Cap
Read More“Warm Up Workouts”
-Partner Style
-Teams of 2
-Alternate full rounds
AMRAP 7
100ft Shuttle Run (25ft increments)
50ft Overhead or Front rack KB Walking Lunge (2x53/35)
REST 3 MIN
-Partner Style
-Teams of 2
-Alternate full rounds
AMRAP 7
15/10 Hand Release Push Ups
2 Wall Walks / / Scale to 20 Shoulder Taps in High Plank
MAIN WORKOUT
-Partner Style
-Teams of 2
-Alternate full rounds
AMRAP 15
3 Bar Muscle Ups / or / 6 Chest To bar
6 Power Cleans 155/105
9 Front Squats 155/105
Read MoreWORKOUT
CF OPEN WORKOUT 17.1 & 21.1
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs 24/20”
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
STRENGTH
Push Jerk
Set 1) 3 reps @ 65% of 1RM
Set 2) 3 reps @ 65% of 1RM
Set 3) 2 reps @ 75% of 1RM
Set 4) 2 reps @ 75% of 1RM
Set 5) 1 rep @ 85% of 1RM
Set 6) 1 rep @ 85+% of 1RM
Set 7) 1 rep @ 85+% of 1RM
WORKOUT
30-20-10
Cal Bike (21-15-9)
Push Jerk 95/65
CASH OUT
EMOM 7
*Toes to Bar
*You choose the reps!
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) :30 Pull Ups / / C2B / / BMU
Min 2) *Deadlift 225/155
Min 3) 18 Wall Ball 20/14
Min 4) :30 Double Under / / Singles
*Choose your own deadlift reps to build your capacity at a heavy/moderate weight!
Read MoreSTRENGTH
Part 1)
Back Squat 4x7
Set 1) 7 Reps @ 65% of 1RM
Set 2) 7 Reps @ 65% of 1RM
Set 3) 7 Reps @ 70% of 1RM
Set 4) 7 Reps @ 70% of 1RM
Part 2)
Shoulder Press 4x7
Set 1) 7 Reps @ 65% of 1RM
Set 2) 7 Reps @ 65% of 1RM
Set 3) 7 Reps @ 70% of 1RM
Set 4) 7 Reps @ 70% of 1RM
Read MoreWARM UP
2,500/2000m Row
*13 min cap!
*This should be performed at a warm up intensity!
STRENGTH
10 min to build up to a heavy clean & jerk
*This is just an opportunity to move a heavy bar and does not need to be a 1RM!
WORKOUT
CrossFit Open Workout 20.1
10 rounds for time of:
8 ground-to-overheads, 95/65lb
10 bar-facing burpees
*Ground to overheads allow for both C&J or Snatch!
Time cap: 15 minutes
Read MorePARTNER WORKOUT
-Teams of 2
-YGIG
4 Rounds:
100ft Front Rack DB Walking Lunges (2x50/35)
50 Toes To Bar / / Toes To Something
200 Doubles / / 400 Singles
10 Sandbag Over Shoulder 150/100
20 Shuttle Runs (1 Shuttle run = 50ft)
Read MoreSTRENGTH
Every 90 sec for 10 rounds (15 min)
2 Pause Back Squat (3 sec hold) below 70% of 1RM
*All Sets should be within 10% of each other!
WORKOUT
AMRAP 10 (For Quality)
5 Strict Chin Up
5 String Ring Dips
5 Strict Pull Ups
10 Hand Release Push Ups
Read More23’ OPEN CAPACITY BUILDER WORKOUT
EMOM 40 (10 Rounds)
Min 1) 14/11 Cal Row
Min 2) 14 Box jump over / step over 24/20”
Min 3) 7 Power Snatch 95/65
Min 4) 7 Bar Facing Burpee
Read MoreSKILL
Coach Led Clean & Jerk Technique & Drills
WORKOUT
RESTEST FROM 08.09.22
15-12-9
Squat Clean 135/95
400m Run
Into…
21-15-9
Push Jerk 135/95
400m Run
24 min cap
Read MoreCONDITIONING
50-40-30-20-10
Cal Bike (Ladies Cals 40-32-24-16-8)
*Rest 90 secs between each set
*First set should be easy and feel like a warm up
*Last set should be a sprint!
STRENGTH
Deadlift 7x1 @90-95% of 1RM
Read MoreFIRST AMRAP OF 2023
AMRAP 20
20 Double Unders / / 40 Singles
23 Cal Row
20 Double Unders / / 40 Singles
23 Wall Ball 20/14
20 Double Unders / / 40 Singles
23 Pull Ups
20 Double Unders / / 40 Singles
23 Alt. DB Snatches 50/35
Read More10 AM
LFCF Benchmark “death wish”
21-15-9
Hang power snatch 95/65
Lateral burpee over bar
21-15-9
Thruster
Pull Up
21-15-9
Power Clean
Push Up
11 AM
LFCF Benchmark “Death race”
5RFT
15/10 cal bike
10 burpees
12 PM
“Nancy”
5RFT
400 meter Run
15 Overhead Squats 95/65
1 PM
“Diane”
21-15-9
Deadlift 225/155
Handstand pushup
2 PM
“Annie” + “Jackie”
50-40-30-20-10
Double-Unders
Sit-Ups
Into…
1000 m Row
50 Thrusters 45/35
30 Pull Ups
3 PM
“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips
4 PM
“The Joker”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes To Bar
*12 Min Cap
5 PM
LFCF Benchmark “Death row”
EMOM 20
Alt. Between…
Min 1) Max cal row
Min 2) Max burpee
6 PM
“Holleyman”
30 rounds for time:
5 Wall ball 20/14
3 Handstand pushups
1 Power clean 225/155
7 PM
AMRAP 12
50 Doubles
50ft Walking Lunge
200m Run
10 Push press 95/65
8 PM
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x BW)
Bench Press (1x BW)
Clean (.75x BW)
9 PM
Cindy EMOM 15
5 push ups
10 pull ups
15 air squats
10 PM
“Tumilson”
8 Rounds:
200m Run
11 DB Burpee Deadlift (2x60/40#)
Read MoreWORKOUT
“12 Hours of Fitness Prep”
2 Rounds For Quality:
3 Min Row
1 Min Rest
3 Min Ab Mat Sit Up
1 Min Rest
3 Min Echo Bike
1 Min Rest
3 Min Air Squat
1 Min Rest
10 Min Coach Led Yoga Cool Down
Rest up and we’ll see you on New Years Eve!!
Read More