WORKOUT
CF Open 23.1 “Retest”
AMRAP 18 (original workout is 14 min)
60 Cal Row
50 Toes to Bar
40 Wall Ball 20/14
30 Power Clean 135/95
20 Ring Muscle Ups / / Bar Muscle Ups / / Variation
*if this is a retest for you, take your best crack at it inside the 14min mark. Then enjoy your bonus 4 min of work :)
Read MoreSTABILITY
Single Leg and Single Arm Stability session!
WORKOUT
LFCF’s Triple Three
For Time:
300 Double Unders
2000m Run
100/80 Cal Echo Bike
Read MoreSTRENGTH
Back Squat
4x7 @65-70% of 1RM
*Aim for 60-65% if you didn’t complete last weeks squat session!
WORKOUT
4 Rounds:
Max Reps in 3 min of:
500/400m Row
Max Reps in remaining time Wall Ball 20/4
3 Min Rest
Read MoreSKILL
Ring Muscle Up Progressions
WORKOUT
EMOM 12 (6 Rounds)
Even Min: *Ring Muscle Ups
Odd Min: Max Rep Shuttle Run (CF open standard)
*aim for 4-6 reps of shuttle runs each interval
*you choose the reps of ring muscle ups/ progressions
COOL DOWN
Extra flexibility and mobility today!
Read MoreSTRENGTH
Every 90 Sec for 10 Sets (15 min)
2 Power or Squat Snatch
*start at a light weight, finish heavy!
WORKOUT
AMRAP 10
1-2-3-4…+1, etc.
Power Snatch 75/55
Overhead Squat 75/55
Burpee Over Bar (ideally bar facing)
Read MoreWORKOUT
AMRAP 20 (CF Open 16.2 Variation)
25 Toes to Bar
50 Double Unders
15 Squat Cleans 95/65
25 Toes to Bar
50 Double Unders
13 Squat Cleans 135/95
25 Toes to Bar
50 Double Unders
11 Squat Cleans 155/105
25 Toes to Bar
50 Double Unders
9 Squat Cleans 185/125
25 Toes To Bar
50 Double Unders
7 Squat Cleans 205/140
Read MoreSKILL
Bar Muscle Ups / Progressions
WORKOUT
10-9-8-7-6-5-4-3-2-1
Thruster 95/65
Burpee Pull Up (CF Open Standard)
*Target sub 14 min
*18 min Cap
Read MoreSTRENGTH
AMRAP 12
:30 L Sit (accumulate if needed)
100ft Farmers Carry (heavy!)
3/3 Single Leg Squat / Regression / progression
WORKOUT
EMOM 16 (4 Rounds)
Alt. between…
Min 1) *Toes to Bar
Min 2) :45 BBJO 24/20”
Min 3) :45 Alt. DB Snatch 50/35
Min 4) *Wall Walks
*aim to Improve technique and capacity here
*keep steady pacing on BBJO & DB Snatch
Read MoreSTRENGTH
Back Squat
4x7 @ 60-65% of 1RM
PARTNER WORKOUT
*Teams of 2
*YGIG Style, Split reps evenly!
AMRAP 22
40/32 Cal Echo Bike
40 Strict HSPU / / or DB Press
40 Strict Pull Ups
Read MoreSTRENGTH
Push or Split Jerk
10x1
*Start at 60% of 1RM and add 3-5% each set and build to a heavy for today
STRENGTH (pt. 2)
E2MOM 20 (10 Rounds)
1 Hang Snatch + 2 Snatch
*Start at 50% of 1RM and build over the 10 sets to a heavy double - don’t sacrifice technique or speed for weight!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alt. Between…
Min 1) *Rope climb / / rope climb progression
Min 2) :30 Double Unders
Min 3) 15 Wall Ball 20/14
Min 4) 12/9 Cal Row
Read MoreWORKOUT
AMRAP 20 (CF Open 16.2 Variation)
25 Toes to Bar
50 Double Unders
15 Squat Cleans 95/65
25 Toes to Bar
50 Double Unders
13 Squat Cleans 135/95
25 Toes to Bar
50 Double Unders
11 Squat Cleans 155/105
25 Toes to Bar
50 Double Unders
9 Squat Cleans 185/125
25 Toes To Bar
50 Double Unders
7 Squat Cleans 205/140
Read MoreSTRENGTH
4 Rounds:
3/3 Alt. Sandbag Reverse Lunge (held on shoulder)
200m Run
WORKOUT
7 Rounds
15/12 Cal Echo Bike
10 Pull Ups / / C2B / / Bar Muscle Up
1 Min Rest b/t rounds
21 min Cap
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) *Touch and Go Power Snatch 95/65
Min 2) 12/9 Cal Row
Min 3) *HSPU / / or Variation
Min 4) 10+ Box Jump Over 24/20”
*Choose your own reps
*Aim for 3 or more reps on Power Snatch; Scale weight accordingly
*Aim to maintain the same pace for your rowing minute. IE. pay attention to your cal/hour numbers and keep them consistent!
Read MoreSTRENGTH
AMRAP 10 (for quality)
10 Toes to Rings
5 Parallete Push Up (deficit, with feet on crash pad)
20 Alt. SL V Up
5 Ring Dip
WORKOUT
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
DB Bench Press (2x50/35)
Strict Pull Up (Scale to Kipping as needed)
17 Min Cap
Read MoreSTRENGTH
Push or Split Jerk
6x2
*Start your first set at 65% of 1RM and build over the 6 sets so that your last set is at 80-85% of 1RM
WORKOUT
For Time:
100 Double Unders
20 Bar Facing Burpees
30 Hang Power Cleans 135/95
20 Bar Facing Burpees
100 Double Unders
Read MoreWORKOUT
2 sets: (24 min total)
1 Min Max Cal Echo Bike
1 Min Max Rep BBJO 24/20”
1 Min Max Cal Echo Bike
1 Min Max Rep BBJO 24/20”
2 Min REST
1 Min Max Cal Ski
1 Min Max Rep Shuttle Run
1 Min Max Cal Ski
1 Min Max Rep Shuttle Run
*1 shuttle run rep = 50ft run performed in two 25ft increments (CF Open standards.)
2 Min REST
POST WORKOUT STRENGTH
Back Squat (5x3)
3 Reps @ 68% of 1RM
3 Reps @ 73%
3 Reps @ 78%
3 Reps @ 83%
3 Reps @ 83-85%
Read MoreWORKOUT
21 Deadlift 225/155
21 HSPU / / DB Push Press
15 Deadlift 225/155
15 Strict HSPU / / Strict DB Press
9 Deadlift 225/155
9 Wall Facing HSPU
Directly Into…
9 Deadlift 315/215
50ft HS Walk / Progression / Wall Walk
6 Deadlift 315/215
50ft HS Walk / Progression / Wall Walk
3 Deadlift 315/215
50ft HS Walk / Progression / Wall Walk
SURPRISE CASH OUT :)
Read MoreSTRENGTH
Front Squat
10 x 3 @65-75% of 1RM Front Squat
WORKOUT
40/32 Cal Ski
60 Toes to Bar
60 Front Squats 75/55
60 Alt. DB Snatch 50/35
40/32 Cal Row
*20 Min Cap
Read More