SKILL
AMRAP 10
20 Alt. SL V Ups
200m Run
2 Wall Walks / / 25FT HS Walk / / Practice
WORKOUT
4 Rounds:
30/24 Cal Row
15 Overhead Squats 75/55
*15 Min Cap
CASH OUT
*Bar Muscle Up Practice
Read MoreSTRENGTH (for quality)
4 Rounds:
100ft Farmers Carry Heavy!
50+ Double Unders / / 2 min double practice
:30 sec Ring Plank
STRENGTH (pt.2)
10 Rounds:
3 Shoulder Press 75+% of 1RM
7 Feet elevated (if able) Ring rows*
*slow down tempo of Ring row if possible!
Read MoreSTRENGTH (For Quality)
4 Rounds:
*Chest to Bar
50ft Walking Lunge (add weight as needed)
*you choose the reps to build you capacity!
*13 Min Cap
PARTNER WORKOUT
*Teams of 2,
*YGIG style, split reps as you’d like!
For Time:
2 Rounds:
60/40 Cal Echo Bike
80 Alt. DB Snatch 50/35
40 Burpee Box Jump Over 24/20
80 Toes to Bar
*30 Min Cap
Read MoreSTRENGTH
Back Squat
6x6 @ 65-70% of 1RM
*aim for a new set every 2:00-2:30
WORKOUT
LFCF Benchmark “Barbell Battery in the 1st Degree”
EMOM 15
3 Hang Power Clean + 3 Push Press*
*You choose the weight today!
*aim to keep the weight the same for all 15 rounds if possible!
Read MoreSATURDAY WORKOUT
AMRAP 4
3 Clean and Jerk 135/95
6 Lateral burpee over bar
12 Air Squats
Rest 2 Min
AMRAP 4
3 Clean and Jerk 155/105
6 Lateral burpee over bar
12 Air Squats
Rest 2 Min
AMRAP 4
3 Clean and Jerk 185/125
6 Lateral burpee over bar
12 Air Squats
Read MoreSTRENGTH
Pause Back Squats (2 sec hold @ bottom)
5x2 @ 60-65% of 1RM Back Squats
WORKOUT
For Time:
100 Bench Press 135/95
*Perform 50ft Walking lunge every break on bench! (Add weight as needed)
* Use a weight on bench that allows for about 8-10 sets
17 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style
*Split reps evenly
AMRAP 32
40 Push Press 95/65
40 KB Swings 53/35
40 Box Jump Overs 24/20”
40 Front Squats 95/65
40 Toes to Bar
Read MoreSTRENGTH
AMRAP 16 (For Quality)
:10+ L Sit
5/5 Single Arm Kneeling Press (slow tempo)
50/50ft Suitcase Carry
5/5 Single Arm bent over row
STRENGTH (pt. 2)
10 Rounds (22 min cap)
3 Deadlifts (Heavy!)
200m Run (Casual)
Read MoreWORKOUT
Every 2 Min for 30 min (5 Rounds)
Alternate between…
A) 24/18 Cal Row
B) 24 Wall Ball 20/14
C) *Chest to Bar Pull Ups / / Pull Ups
*You choose the reps!
Read MorePARTNER WARM UP
AMRAP 10
200m Run (Together)
10 Sandbag Over Shoulder (YGIG)
15 Synchro air squats
MAIN WORKOUT
“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
10 Min Cap
PARTNER CASH OUT
*Teams of 2
AMRepsAP 5
Squat or Power Snatch 115/85
Read MoreLazar Dukic Tribute WOD
*last programmed 09/13/24
For Time:
Part 1) 3 Rounds:
30 Cal row / / 20 Cal Echo Bike
10 Bar Muscle up / / Variation
REST 3 MIN
Part 2) 3 Rounds:
30 Cal row / / 20 Cal Echo Bike
15 Strict HSPU / / Db Push Press
REST 3 MIN
Part 3) 3 Rounds:
Option 1: (RX Version)
10 Bar Muscle Up
15 Strict HSPU
Option 2: (Alternate Version)
Max HS Walk in 5 minutes / / Max rep wall walks in 5 minutes
*Coaches note, this is a tribute workout - so the reps are high and movements are difficult! Scale accordingly - and for those looking to build HS skill / ability consider option 2, in part 3!
38 Min time cap
Read MoreSTRENGTH
Every 2 Min for 10 Min
2 Hang Snatches (heavy)
STRENGTH (pt. 2)
Every 90 sec for 5 Sets
1 Snatch (heavier)
CASH OUT
Snatch pull
3x3 @ 120% of 1RM Snatch
Read MoreWORKOUT
3 sets:
3 min Max cal row
3 min Rest
POST WORKOUT STRENGTH
10 Rounds:
3 Bench Press (heavy)
3 weighted Strict Pull Ups
*Build in weight if able over the 10 rounds
*If you performed this session on 12/31 - aim to use more weight on the pull ups!
*20 Min Cap
Read MoreSTRENGTH
Every 2 min for 14 min (7 sets)
2 Back squats
*start around 60% of 1Rm and build up off of feel!
WORKOUT
10 Rounds:
3 Push Jerks @70% of 1RM
200m Run
*18 Min cap
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) 6+ Alt. Bearhug Reverse Lunges (heavy sandbag)
Min 2) 12/9 Cal Ski
Min 3) :30 Double Unders / / Jump Rope
Min 4) *Toes to Bar
Read MoreSATURDAY WORKOUT
9-7-5
Squat Cleans 165/115
Bar Muscle Up
CASH OUT
CrossFit Open WOD 20.1
For Time:
10 Rounds
8 Ground to Overheads 95/65
10 Bar Facing Burpees
*15 Min Cap
Read MoreSTRENGTH
AMRAP 15 (For Quality)
:10+ L Sit hold or variation
5+ Bar or Ring Dip
25/25ft Single Arm OH DB Walking Lunge
100ft Sandbag BearHug Carry
WORKOUT
Every 2 Min for 14 Min (7 sets)
3 Power or Squat Snatches (heavy!)
Read MorePARTNER WORKOUT
10 Sets Each (30 min total)
In 1:30, Complete:
5 Thrusters 135/95
7 Chest to Bar Pull Ups
…Max Cal Echo Bike in remaining time!
Rest 1:30
Coaches note: Partners will alternate 1:30 work intervals with 1:30 rest intervals. Each athlete completes 10 sets. Score is total Cal’s on the echo bike!
Read MoreSTRENGTH
10 Rounds
2 Deadlifts (start heavy, and build heavier over the 10 rounds!)
3 Weighted Strict Pull Ups / / or a variation
*This will be performed for quality, 20 min total cap. Make sure you get plenty of rest between sets!
WORKOUT
Benchmark “Karen”
150 Wall Balls 20/14
*15 min time cap (Lots of time to finish - so use that RX or heavier ball!)
Read More