OUR WORKOUTS

WORKOUT

EMOM 20 (5 Rounds)

Alternate between…

Min 1) 12/9 Cal Ski

Min 2) 5+ Bench 135/95

Min 3) 12/9 Cal Echo Bike

Min 4) 2+ Sandbag Over Shoulder 150/100

CASH OUT

4 Min Max Reps Chest to Bar Pull Ups

WORKOUT

Every 7 Min for 21 Min (3 Rounds)

40/32 Cal Row

30 Wall Ball 20/14

20 Deadlifts 225/155

*Aim to work less than 5 min each round

CASH OUT

EMOM 15

*Toes to Bar

*You choose the reps and progression!

WORKOUT

EMOM 24 (6 Rounds)

Alt. Between…

Min 1) :45 Shuttle Runs (CF Open standard)

Min 2) :30 **Wall Walks / / SHSPU

Min 3) :45 Echo Bike

Min 4) :30 **Thruster / / Clean & Jerk 95/65

**Alternate performing wall walks & HSPU variations and Thruster & C&J’s

CROSSFIT GAMES OPEN WORKOUT 24.1

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

WARM UP

*You choose the pace today based on how you feel!

5 Min Row

Rest 1 Min

4 Min Row

Rest 1 Min

3 Min Row

Rest 1 Min

SKILL (pt. 1)

5 Min Practice time of: Handstand Hold + Progressions

SKILL (pt. 2)

10 Min Practice time of: Bar Muscle Ups + Progressions 

WORKOUT

6 Rounds For Time:

10 Double DB Ground to Overhead (2x35/25)

50ft DB Front Rack Walking Lunge (2x35/25)

40 Double Under / / 80 singles

1 min Rest Between Rounds

WORKOUT

4 Rounds:

3 Wall Walks

9 Deadlifts 185/125

:30 Sec Rest

*Go Fast!

‘Post Workout’ STRENGTH

Every 30 sec For 6 min (12 Rounds)

*Chest to Bar Pull Ups / Variation

WORKOUT (Pt. 2)

AMRAP 9

24 Wall Balls 20/14

16 Alt. DB Snatch 50/35

8 Burpee Pull Ups

WORKOUT

3 Rounds (27 Min Total)

Every 3 Min Alternate between:

Part A)

12 Power Snatch 95/65

12 Bar Facing Burpee

Part B)

15 Toes to Bar

15 Box Jump Overs 24/20”

Part C)

18/14 Cal Row

18 Hand Release Push Ups

*Scale as needed so that you have about a minute of rest during each part

SATURDAY WORKOUT

RETEST FROM 02/08/2022

AMRAP 9

15 Power Cleans 135/95

15 Burpee Over Bar

*Target: 3 rounds!

REST 3 Min

AMRAP 7

12 Front Squats 135/95

12 Pull Ups

*Target: 3 rounds!

REST 3 Min

AMRAP 5

9 Shoulder to Overhead 135/95

9 Toes to Bar

*Target: 3 rounds!

SKILL

EMOM 6 (3 Rounds)

Alt. Between…

Min 1) :30 Crossover Single Practice

Min 2) :30 Double Under Practice

PARTNER WORKOUT

*Teams of 2, YGIG Style

For Time:

2,000m Row (Partners switch every 250m)

100 Burpee Box Jump Over 24/20”

2 mile Run (Partners switch every 400m)

STRENGTH

Back Squat 5x4 @75-80% of 1RM

WORKOUT

3 Rounds

Min 1) Max Reps Burpee C2B

Min 2) Max Reps 50ft Shuttle Runs (CF Open Standard)

Min 3) Max Reps Wall Ball 20/14

Min 4) Max Reps Single Arm DB OH Reverse Lunge 50/35

Min 5) Rest

*Score is total reps

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) *Rope Climb / / Progression

Min 2) :30 Ski Erg (Fast Pace!)

Min 3) *Sandbag Ground to over Shoulder 150/100

Min 4) 10+ DB Bench Press (2x50/35)

* You choose the reps!

WARM UP

Coach Led Single Leg Stability

STRENGTH

Take 15 min to find a heavy 2RM Deadlift

STRENGTH (pt.2)

Shoulder Press

4x7 @ 65-70% of 1RM

WORKOUT

For Time

“The LFCF Chipper”

*Last tested 02/02/2022

50/40 Echo Bike Cal

40 Thruster 75/55

30 Toes to bar

20 Burpee Box Jump Over / or / Step over 24/20”

10 Bar Muscle Ups / or / BMU variation/progression

20 Burpee Box Jump Over / or / Step over 24/20”

30 Toes to bar

40 Thruster 75/55

50/40 Echo Bike Cal

Target Time: 23 Min

Time Cap: 30 Min

WORKOUT

1-2-3-4-5-6-7-8-9-10

*Clean & Jerk / or / Power Snatch

Bar Facing Burpee

*You choose the weight

SURPRISE CASH OUT

STRENGTH

Every 2 Min for 12 min (6 Rounds)

3 Power Cleans @ 70-80% of 1RM

WORKOUT

Every 4 Min for 16 Min (4 Rounds)

9 Devils Press (2x35/25)

21 Double Under

15 DB Front Squat (2x35/25)

21 Double Under

*Aim to work for 3 min or less!

STRENGTH (part 1)

3 Rounds:

5/5 DB Bent over Row (heavy!)

5+ Strict Ring / or / Bar dips!

:30 Sec Ring Plank

Then…

3 Rounds:

:10+ Sec L Sit Hold

5/5 Half Kneeling SA DB Shoulder Press (heavy!)

*Handstand Hold / / Free standing handstand hold / / Progression

*You choose the duration / variation!

STRENGTH (part 2)

Push or Split Jerk

15 Min to build to a heavy “double”

*Does NOT need to be a new 2RM!

STRENGTH

Back Squat

4x7 @ 65-75% of 1RM

*This is session 3 out of 5 for our back squats!

*Last performed 02/01 @ 65-70%

*Aim To use 70-75% of 1RM today IF you completed session number two, otherwise revert back to 65-70% of 1RM

WORKOUT

4 Min Max Distance Row

4 Min Rest

4 Min Max Distance Row

4 Min Rest

*Score is total distance!

WORKOUT (part 1)

AMRAP 16

15 Toes to Rings / / Toes to Bar

200m Run

WORKOUT (part 2)

“Diane”

21-15-9

Deadlift 225/155

HSPU / / Variation

*8 Min Cap

STRENGTH

EMOM 7

3 Thrusters (Heavy!)

*Spend several minutes building up to a weight you can sustain for all 7 min

WORKOUT

AMRAP 10

10 Thrusters 95/65

10 Burpee Over Bar

10 Pull Ups