WORKOUT
For Time:
70 Alt. Snatches 50/35
200ft Walking Lunge
60 Wall Ball (heavy!)
200 Double Unders
50 Toes to Bar
200ft Walking Lunge
40/32 Cal Echo Bike
*27 Min Time Cap
CASH OUT SKILL
5 Min Handstand Practice
-Wall Walk, Shoulder Tap, handstand hold, handstand walk!
Read MorePARTNER WORKOUT
*Last tested 06/01/2024
*Teams of 2 YGIG style
For Time:
40 Clean & Jerks 135/95
60 BBJO 24/20”
40 Power Snatches 135/95
60 BBJO 24/20”
40 Thrusters 135/95
*19 Min Cap
PARTNER CASH OUT
*teams of 2 YGIG style
AMRAP 10
5 Bar Muscle Ups / / Variation
40 Crossover Singles / / Variation
Read MoreSTRENGTH
Back Squat
3x3 @ 75% of 1RM
3x2 @ 80%
3x1 @ 85+#
WORKOUT
“10 min Echo Test”
10 Min Max Cal Echo Bike / / or Max Cal Row
*use a different machine then last week!
Read MoreSKILL
Ring and Bar Muscle Up Review
PRACTICE
Every 90 sec for 5 Sets
*Ring or Bar Muscle Up practice
PARTNER WORKOUT
*Teams of 2, YGIG Style
AMRAP 20
40/32 Cal Row
40 Air Squat
30 Strict HSPU / / DB Push Press
30 Strict Pull Ups
Read MoreWORKOUT
2 sets:
1000m Row
100 Double Unders
2000m Echo Bike
100 Double Unders
Rest 3 Min Between Sets
*24 min overall cap
POST WOD STRENGTH
AMRAP 12 (For Quality)
10/10 SL DB Deadlift
:20/:20 Copenhagen Plank
10/10 SL Split Squat
10 Alt. Cossack squat* add weight as needed
Read MoreSTRENGTH
EMOM 8
ALT. Between..
Min 1) *Toes To Rings
Min 2) :30+ Sec Ring Plank
WORKOUT
Every 5 Min for for 20 Min (4 sets)
7 Devils Press (2x50/35)
50ft DB Front Rack Walking Lunge (2x50/35)
400m Run
*Aim to have at least 1 min of rest between rounds
Read MoreSTRENGTH
Every 90 sec for 7 sets
2 PAUSE Push or Split Jerks
*Aim to start first set at 70% of 1RM and build toward 85-90% by your 7 sets!
*Pause for 2 sec in receiving position
WORKOUT
For Time:
100 Bench Press 135/95
*10 Sandbag BearHug Squats 100/700 every time you break on bench.
*use a bench press weight that allows for 5-9 sets.
*use a sandbag weight that allows for UBK sets of squats
*16 Min Time Cap
Read MoreWORKOUT
Part 1)
3 Sets: (2 min work/ 2 min rest)
AMRepsAP in 2 Min
15 Power Snatch 95/65
Max reps in remaining time of BBJO 24/20’‘
REST 2 Min
REST 3 Min between Parts
Part 2)
3 Sets: (2 Min work/ 2 min rest)
AMRepsAP in 2 Min
20 Overhead Squats 95/65
Max reps in remaining time of bar facing burpees
REST 2 Min
CASH OUT
PARTNER AMRAP 12
*teams of 2, YGIG alternate FULL Rounds
10 Pull Ups
20 Air Squats
Read MoreWORKOUT
*Teams of 3!
AMRAP 24
80 Cal Ski (only 1 partner works at a time)
20 Synchro Burpees (all 3 work together)
40 Hang Squat Clean 135/95 (only 1 partner works at a time)
200m Partner Run (all 3 run together)
Read MoreSTRENGTH
AMRAP 9 (for quality)
:10+ L Sit
:20+ Ring Plank
5+ Deficit Push Ups 4”/2.5”
*aim for 3+ rounds!
PARTNER WORKOUT
*Teams of 2, YGIG, Alternate FULL Rounds
AMRAP 15
7 Sandbag Over Shoulder 150/100
7 Shoulder to Overhead 135/95 *from the floor
7 Burpees Pull Ups
Read MoreSTRENGTH
Back Squat
6x4 @ 70-72% of 1RM
*new set every 2:00-2:30
WORKOUT
“10 Min Echo Test”
Max Echo Bike Cals in 10 minutes
/ / or / /
Max Cal Row in 10 Minutes
*choose row or bike to test today, next week we will test the other machine for our baseline numbers.
*we will do a proper re test of this again in May!
Read MoreSTRENGTH
10 Rounds:
200m Run
3 Deadlifts (heavy / / 75-80% of 1RM)
*Aim to make this a deadlift strength session, with your run feeling like a “recovery” run!
*Controlled descents / / No Drops
*23 Min Cap
CAPACITY BUILDER / / CASH OUT
E90sec for 5 Sets
*Toes to Bar
*You choose the reps (Aim for big numbers today and a lot of volume if possible!)
Read MoreWORKOUT
EMOM 25 (5 Rounds)
Min 1) :45 Pull Ups
Min 2) :45 Front Squats 135/95
Min 3) :45 Echo Bike Cal’s
Min 4) :45 Double Under / / Jump Rope
Min 5) REST
Read MorePARTNER WARM UP
*teams of 2
*one partner working on the shuttle runs until burpees are complete
*Trade off chipping away at burpees as needed
For Time:
100 Burpees
*max shuttle runs while not performing burpees
PARTNER WORKOUT
*teams of 2
*YGIG Style, only one partner works at a time!
For Time:
2 sets
40 Squat Cleans 135/95
80 Toes To Bar
40 Clean & Jerks 165/115
20 Bar Muscle Ups
*30 Min Cap!
Read MoreWARM UP
AMRAP 10 (FQ: Target 3 rounds)
5 Nordic Curls
5/5 SL DB Deadlifts (moderate)
50ft Banded Side Step
10 Banded Glute Bridge
STRENGTH
Every 2 Min for 10 Min (5 Rounds)
2 Back Squats @ 80-85% of 1RM
STRENGTH (pt. 2)
10 Min to find a heavy single rep deadlift!
Read MoreWORKOUT
For Time:
1000m Run (800 + 200 Run Route)
1500m Row
3000m Echo Bike
*20 Min Cap
POST WORKOUT STRENGTH
EMOM 10
1 Power Snatch
*Aim to keep all sets 65-80%
Read MoreWARM UP
3 Rounds (at a warm up speed!)
:45 V Ups
:15 Rest
:45 Line Facing Burpees
:15 Rest
:45 Back Step Lunges in place
:15 Rest
WORKOUT
4 Rounds:
:90 Wall Balls 20/14
:30 Rest
:90 Single Arm Overhead DB Walking Lunges 50/35
:30 Rest
:90 Double Unders
:30 Rest
*You choose the reps!
Read MoreSTRENGTH / / Pump Session
3 Rounds for Quality / / or AMRAP 8
15 DB Bench (2x50/35)
10 HR Push Ups
5 Ring Dips
1 Min Rest between rounds
3 Rounds For Quality / / or AMRAP 8
12 Barbell Curl to Press
9 Banded Pull Ups (make these feel easy)
6 Supinated Ring Rows
1 Min Rest between rounds
STRENGTH
Every 2 Min for 14 Min (7 sets)
3 Push or Split Jerks*
*Aim to have all sets at or above 65% of 1RM, but let’s aim to stay below 90% unless a PR is imminent!
*Build as needed over the 7 sets!
Read MorePARTNER WARM UP
5 Rounds Each (partner rows while other rests)
2 min Row
2 min Rest
*stimulus: climb in intensity steadily over the 5 sets. Your first row is easy and conversational, last row begins to feel “hard”
PARTNER WORKOUT
*Teams of 2,
*Alternate each movement
AMRAP 20
200m Run
15 Front Squats 95/65 (from floor)
15 Toes to Bar / / Variation
Read MoreCrossFit Open Workout 25.3
For Time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
