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
Read MoreWORKOUT
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!
Read MoreWORKOUT
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
Read MoreCROSSFIT 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
Read MoreWARM 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
Read MoreWORKOUT
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
Read MoreWORKOUT
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
Read MoreWORKOUT
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
Read MoreSATURDAY 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!
Read MoreSKILL
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)
Read MoreSTRENGTH
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
Read MoreWORKOUT
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!
Read MoreWARM 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
Read MoreWORKOUT
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
Read MoreWORKOUT
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
Read MoreSTRENGTH
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!
Read MoreSTRENGTH (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!
Read MoreSTRENGTH
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!
Read MoreWORKOUT (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
Read MoreSTRENGTH
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
Read More