OUR WORKOUTS

PARTNER WORKOUT

PART 1:

AMRAP 15

*Teams of 2 / / YGIG

*Partners alternate after each complete round

6/5 Cal Bike

2 Alt. DB Snatch 50/35

*Start at 2 reps, and add 2 reps every round

*Bike Cals never change

PART 2:

*Partner Style / / YGIG

*Teams of 2

FOR TIME:

80-60-40-20

Wall Ball 20/14

KB Swing 53/35

*after each set 400m Run (200m Each)

SKILL

Handstand Drills

Handstand Push Up Scaling

Handstand Walk Drills

STRENGTH

Deadlift 7x1

Set 1) 1 Rep @ 65% of 1RM

Set 2) 1 Rep @ 70%

Set 3) 1 Rep @ 75%

Set 4) 1 Rep @ 80%

Set 5) 1 Rep @ 80+%

Set 6) 1 Rep @ 80+%

Set 7) 1 Rep @ 80+%

WORKOUT

“Diane, and then some!”

Part 1)

21-15-9

Deadlift 225/155

Handstand Push Ups

*Time Cap 10 Min

*At 10 Min begin Part 2)

4 Min Max Distance Handstand Walk / or / Max Rep Wall Walk :)

STRENGTH

EMOM 10

1 Clean & Jerk @ 80% of 1RM

WORKOUT

AMRAP 17

20 Clean & Jerks 95/65

20 Front Squats 95/65

20 Pull Ups

20 Box Jump overs 24/20”

HEAVY DAY

Back Squat 

10x1 77-87% of 1RM

*Aim to keep all sets in this range!

Bench Press

6x4 @75% of 1RM

WORKOUT

CrossFit Open Workout 18.1

AMRAP 20

8 Toes to Bar

10 Single DB Hang C&J 50/35

14/12 Cal Row

WORKOUT

4 Rounds:

50ft Single Arm DB Overhead Walking Lunge 50/35

50 Doubles / / 100 Singles

…Directly Into:

3 Rounds:

20 Alt. DB Snatch 50/35

10 Burpee Pull Ups

…Directly Into:

2 Rounds:

200ft KB Farmers carry (2x53/35)

40 Hand Release Push Ups

WARM UP

AMRAP 6

2 Wall walk

100ft Shuttle run

15 KB Swings 53/35

SKILL

EMOM 9 (3 Rounds)

Alt. B/T…

1. Strict Ring Dip / Bar Dip

2. Strict HSPU

3. 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!

STRENGTH 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)

STRENGTH

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

SKILL

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!

WORKOUT

"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

“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

WORKOUT

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!

WORKOUT

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!

STRENGTH

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

WARM 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

PARTNER 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)

STRENGTH

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