WORKOUT
EMOM 28 (7 Rounds)
Alternate between…
Min 1) *Rope Climb / / Variation / / Strict Pull Ups
Min 2) 12/10 Cal Echo Bike
Min 3) *Toes to Bar / / Variation
Min 4) 50 Double Unders / / Jump Rope
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style, Alternate Full Rounds!
AMRAP 15
1,2,3,4,5…+1
Squat Snatch 135/95
*150m Run After Each Set
PARTNER MURPH PREP “FINISHER”
*Teams of 2, YGIG style, Alternate Full Rounds!
AMRAP 15
10 Pull Ups
10 DB Bench Press (2x50/35)
10 DB Lunges in place - held at sides (2x50/35)
Read MorePARTNER WARM UP WORKOUT
*Teams Of 2, Split Reps evenly if possible, YGIG Style!
AMRAP 10
30/24 Cal Echo Bike
30 Burpees
100 Double Unders / / Jump rope
PARTNER STRENGTH
*partner up to share a bar (if possible)
*partner A does 10 reps, then weight is adjusted for partner B. Partner B does 10 reps while partner A rests.
*this format is repeated until both partners have completed all 6 sets.
*these cleans should all be singles!
2 Sets:
10 Power Cleans @ 60% of 1RM
10 Power Cleans @ 70% of 1RM
10 Power Cleans @ 75-80% of 1RM
Read MoreSTRENGTH / / STABILITY
AMRAP 12 (For Quality)
:30/:30 Copenhagen planks
50ft Banded Monster Walk
25/25ft Banded Side Steps
5/5 Heel elevated ATG Squat
10 Single Leg Squat Progressions / / Box Step Downs (pistols if You have them!)
WORKOUT
EMOM 10 (5 Rounds)
Alt. Between…
Min 1) Max Cal Row
Min 2) Max Reps Front Squat 185/125
*Score is total reps at end of 10 minutes!
COOL DOWN
Hip Flexor / / quad flexibility / / foam rolling
Read MoreSTRENGTH
Every 2 Min for 12 Min (6 sets)
2 Push or Split jerks
*Start first set @65% of 1Rm and build steadily over the 6 sets!
WORKOUT
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press 135/95
1-2-3-4-5-6-7-8-9-10
Strict Pull Up
*14 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, Split reps evenly if possible!
For Time:
100 DB Bench (2x50/35)
200ft Bag Carry 150/100
400ft Bodyweight walking lunge
50 Sandbag Ground to Over Shoulder 150/100
CASH OUT
1 Mile Run (for fun or for time!)
Read MoreSTRENGTH
2 Snatches (power or squat) @ 70% of 1RM of heaviest snatch
2 Snatches (power or squat) @ 75%
1 Snatch (power or squat) @ 80%
2 Snatches (power or squat) @ 73%
2 Snatches (power or squat) @ 78%
1 Snatch (power or squat) @ 83%
2 Snatches (power or squat) @ 75%
2 Snatches (power or squat) @ 80%
1 Snatch (power or squat) @ 85%
*All reps should be singles!
*Aim to perform a new set every :90 sec - 2 minutes!
WORKOUT
4 Sets:
AMRepsAP 2
15 Overhead Squats 75/55
15 Toes to Bar
Max Wall Walks / / HS walks in remaining time!
REST 2 Min between sets
*score= total reps of wall walks / / distance handstand walk
Read MoreWORKOUT
CrossFit Open Workout 26.3
For Time:
2 Rounds
12 Power Cleans 95/65
12 Burpees Over the Bar
12 Thrusters 95/65
12 Burpees Over the Bar
2 Rounds:
12 Power Cleans 115/75
12 Burpees Over the Bar
12 Thrusters 115/75
12 Burpees Over the Bar
2 Rounds:
12 Power Cleans 135/95
12 Burpees Over the Bar
12 Thrusters 135/95
12 Burpees Over the Bar
*16 Min Cap
Read MoreWARM UP
10 Min on any machine / you choose the intensity!
STABILITY
Part 1)
3 Rounds
10/10 Single Leg Split Squat
10 TEMPO sumo deadlift (light-moderate weight) 2 sec down, fast to stand!
5+ Nordic Curls
Part 2)
3 Rounds
7/7 DB Bent Over Row (moderate-heavy)
25ft/25ft Suit case carry (heavy)
:30/:30 Side Plank
CASH OUT
10 Min on any machine / you choose the intensity!
COOL DOWN
5-10 Min of coach led flexibility or foam rolling!
Read MoreSKILL / / WORKOUT
2 Rounds: (16 min Total)
Min 1) Wall Walk / / Variation
Min 2) *Echo Bike
Min 3) Strict Wall Facing HSPU / / Box Pike HSPU
Min 4)*Echo Bike
Min 5) Strict HSPU / / Kipping HSPU
Min 6) *Echo Bike
Min 7) Handstand Walk / / Shoulder Taps
Min 8) *Echo Bike
*make this a lower intensity “Skill” session if you’re learning some of these movements for the first time.
*for athletes who have some of these movements, adjust intensity to build your capacity AND still have energy to practice new movements.
*athletes who have capacity in all movements, choose reps that are challenging for the 16 min time frame while staying steady on the echo bike!
POST WORKOUT STRENGTH
12 Min to Build to a heavy 1 rep bench!
*doesn’t need to be a PR.
*use this session as a “check in” for where your top end power is at!
Read MoreWARM UP WORKOUT
3 Min Row (hard)
3 Min Rest
2 Min Row (moderate)
2 Min Rest
1 Min Row (easy)
WORKOUT
Part 1) 0:00-10:00
LFCF Benchmark “The Joker”
*Partner Style, YGIG, alternate full rounds.
*Partner A does 10 Deadlifts and 1 T2B, then partner B does 10 DL and 1 T2B, and so on!
For Time:
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 / / Variation
Part 2) 10:00-20:00
*Partner Style, YGIG, alternate full rounds.
For Time:
5-4-3-2-1
Deadlifts 315/225
10 Bar Facing Burpees
Read MoreWARM UP WORKOUT
EMOM 12 (4 Rounds)
Min 1) 20+ Air Squat
Min 2) :45 Echo Bike
Min 3) 20+ Ab Mat Sit Ups
WORKOUT
Every 2 Min for 12 Min (6 Rounds)
5 Hang Squat Cleans @ 65-70% of 1RM + 50 Double Unders (:40 Sec of Jump Rope)
Read MoreCrossFit Open Workout 26.2
LFCF Style
AMRAP 15
80ft Overhead DB Walking Lunge 50/35
20 Alt. Single Arm DB Snatch 50/35
20 Pull Ups / Chest to Bar / Bar Muscle Up / Ring Muscle Up
Read MoreSTABILITY
AMRAP 12 (For Quality)
:30/:30 half kneeling Banded lat stretch (from pull Up bar)
10 90/90 Press (X-over Sym)
50ft/50ft Single Arm DB Overhead Carry (moderate)
:15+ L-Sit
*Rest as needed between movements!
SKILL
Strict HSPU / / Kipping HSPU Review
Every 2 Min for 5 Rounds (10 Min)
*HSPU / / Variation
STRENGTH
Every 2 Min for 5 Rounds (10 Min)
3 Tempo Front Squats @ 60-70% of 1RM
*3 Sec down, FAST up!
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alternate between…
Min 1) 15/12 Cal Row (:50 Sec of rowing)
Min 2) *Clean & Jerk 135/95
Min 3) :30 Double Under / / Jump Rope
Min 4) *Pull Ups / C2B / Bar Muscle Up
Read MoreSTRENGTH
Every 90 Sec for 6 Rounds
2 Slow Pull Squat or Power Snatches
*Start light and build off of feel!
PARTNER WORKOUT
*Teams of 2, YGIG Style!
AMRAP 20
40/32 Cal Echo Bike
50 Toes to Bar
60 Alt. DB Snatches 50/35
Read MoreWARM UP “WORKOUT”
*Use this as a warm up or a test!
For Time:
1 Mile Run
STRENGTH
5 sets of 3 weighted pull ups!
*Scale this down as needed so that your 3 reps are strenuous and require a fair amount of rest between sets!
CASH OUT “PUMP SESSION”
AMRAP 10 (for quality)
5/5 Single Arm DB Bent over Row (heavy!)
:30 Sec Ring Plank / / High Plank
5/5 Single Arm Half Kneeling DB Shoulder Press
10 Slow tempo Push Ups
*Rest as needed between movements
Read MoreCROSSFIT OPEN WORKOUT 26.1
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
WORKOUT
CrossFit Open Workout 26.1
For Time:
20 wall-ball shots 20/14
18 box jump-overs 24/20”
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
ORIGINAL Time cap: 12 minutes
TODAYS Time cap: 18 minutes :)
CASH OUT / / COOL DOWN
10 Min Echo Bike / / Walk or Run
Read MoreWARM UP / / ZONE 2
30 Min of zone 2 work
*On a machine or multiple machines.
*Aim to keep heart rate in zone 2… or not!
SKILL
15 Min rope climb practice!
Read More