OUR WORKOUTS

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

AMRAP 36

10 Rounds: (5 Each)

10 Deadlifts 225/155

20 Air Squat

Into…

10 rounds: (5 Each)

50ft Sandbag Carry 150/100

50 Double Unders

Into…

Max Rounds in remaining time of: (Alternate FULL rounds)

7 Clean and Jerks 155/105

7 Burpee Pull Ups

7 Toes to Bar

WORKOUT

LFCF’s “Heavy Machinery”

AMRAP 10

25/20 Cal Echo Bike

30 Pull Ups / / C2B

25/20 Cal Echo Bike

30 Pull Ups / / C2B

25/20 Cal Echo Bike

REST 5 MIN

AMRAP 10

30/24 Cal Row

30 Hand Release Push Ups

30/24 Cal Row

30 Hand Release Push Ups

30/24 Cal Row

REST 5 MIN

PARTNER CASH OUT

*Teams of 2, YGIG style,

*Alternate FULL rounds

AMRAP 10

5 Shuttles (25ft down, 25ft back = 1 Rep)

20 Alt. SL V Ups

WORKOUT

CrossFit Open Workout 22.1

AMRAP 15

3 Wall Walks

12 Alt. DB Snatch 50/35

15 Box Jump Over 24/20” (or step over as needed)

POST WORKOUT STRENGTH

EMOM 7

6 Touch and Go Power Snatches*

*use same weight for all 7 rounds

STRENGTH

Part 1)

4x2 Segment (pause 2 sec @ knee) power or squat Clean @ 70-77% of 1RM Clean

*These should be singles!

Part 2)

Every 2 Min For 10 Min (5 sets)

1 Hang + 1 High Hang Squat Clean @70-77% of 1RM Clean

*Can be singles or UBK - you choose!

WORKOUT

“Thruster Waves”

3 Sets of the following: (12 min total)

EMOM 4

Min 1) 3 Thrusters 95/65

Min 2) 3 Thrusters 115/80

Min 3) 3 Thrusters 135/95

Min 4) 3 Thrusters 155/105

*Weights do not need to be the prescribed ones above, but aim to keep the stimulus of light, moderate and heavy reps!

*Aim to keep the 3 reps UBK.

WORKOUT

EMOM 40 (8 Rounds)

Alternate between…

Min 1) 3+ Strict Pull Ups

Min 2) 10+ DB Push Press

Min 3) 16/12 Cal Row

Min 4 & Min 5) Box Step Ups 20”

PARTNER WORKOUT

*Teams of 2, YGIG Alternate FULL Rounds

AMRAP 12

15/12 Cal Ski

15 Wall Ball (30/20) *heavy!

REST 3 Min

AMRAP 12

12 Toes to Bar

50ft Single Arm DB Overhead Walking Lunge (50/35)

POST WORKOUT STRENGTH

Every 90 Sec for 5 Rounds

2 Tempo Deadlifts @ 70% of 1RM

*3 Sec descents on the way down!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Split reps how you’d like!

For Time:

100/80 Cal Echo Bike

80 Power Cleans 135/95

60 Power Snatches 135/95

40 Thrusters 135/95

*Every 2 min starting 2:00

One partner Performs 2 wall walks

WARM UP WORKOUT

“Hotel Humility”

AMRAP 10

10 Alt SL V Up

10 Crossbody Toe Taps

10 Push Ups

10 Burpees

30 Air Squats

PARTNER WORKOUT

“Nightmare 1 Spooky 2”

*Teams of 2, Alternate FULL rounds!

AMRAP 20

10/8 Cal Echo Bike

10 Pull Ups / / C2B

10/8 Cal Echo Bike

WARM UP WORKOUT
5 Rounds: (20 min)

2 min row

2 min rest

*Aim for the first round to be slowest, and the last to be the fastest.

WORKOUT

“Mini Beep Test”

EMOM 10

7 Thrusters 95/65 + 7 Burpees

*Both movements performed in the same minute!

WARM UP

EMOM 9 (3 Rounds)

Alternate between…

Min 1) :30 Ring Plank

Min 2) :10+ L-Sit Hold

Min 3) :10+ Chin Over Bar Hold

SKILL

Coach led empty bar warm up 

WORKOUT

EMOM 20

1 Power Or Squat Snatch*

*You choose the weight! 

*Aim to stay between 65-80% of 1RM

WORKOUT

AMRAP 15

5 Strict HSPU / / Variation

10 Alt. Step back DB Lunges (2x50/35) *held at side

25ft Handstand Walk / or / 3 Wall Walks

50 Double Unders

POST WOD STRENGTH

Part 1)

9x1 Push or Split Jerk

Sets 1-3 @ 70% of 1RM

Sets 4-6 @ 77% of 1RM

Sets 7-9 @ 80-90% of 1RM

Part 2)

Every 90 sec for 6 Min (4 sets)

2 Pause (2 sec) Jerk Dips  @ 100% of 1RM Jerk

Chad 1000x WARM UP

AMRepsAP 15 Min 

Box Step Ups or Overs 20”

STRENGTH

4 Rounds (4 Min)

:20 Toes to Bar / / Knee Raises

:10 Rest

:20 Alt. SL V Ups / / Ab Mat Sit Ups

:10 Rest

WORKOUT

EMOM 12 (6 Rounds)

Min 1) 10+ DB Bench

Min 2) 5+ Overhead Squat*

*You choose the weight on both movements to build strength. Aim to keep weight the same for all rounds!

*Retest from 12/07/2024

WORKOUT

“This is not a drill”

For Time:

“Diane”

21-15-9

Deadlift 225/155

HSPU / / DB Push Press

Into…

“Karen”

150 Wall Balls 20/14

Into…

“Grace”

30 Clean & Jerks 135/95

*30 Min Cap

*Make this a partner workout if needed!

STABILITY

3 Rounds / / AMRAP 12 (Whatever comes first)

10/10 Single Leg Split Squat (Add DB Weight as needed)

:30 Hollow Hold

5/5 Slow Tempo Single Leg RDL’s (weight of your choice!)

5 Nordic Curls

STRENGTH (20 min)

Back Squat

2-2-2-1-1-1

*85% for the sets of 2’s and 90% of 1RM for sets 1’s

CASH OUT

10 Min Monostructural flush / / ideally in zone 2 or 3 for 10 min!

*Choose between Row, Run, bike, or burpee!

Shoulder Stability Session

4 Rounds (10 Min Cap)

50ft/50ft Single Arm DB overhead carry (moderate)

15 90/90/Press on Crossover Sym.

:15 Ring Support Hold (top of dip)

SKILL

Ring Muscle Up Warm Up & Transition practice

WORKOUT

4 Rounds:

400m Run

1 Min Muscle Up / / Variation (Can be Max Reps / / or 1 min of practice)

*15 Min Cap

WORKOUT

EMOM 25 (5 Rounds)

Min 1) 5+ Power Snatch 115/80 (moderate)

Min 2) 10+ Burpees over the Bar

Min 3) 3+ Strict HSPU / / DB Shoulder Press

Min 4) 10+ Front Squat 115/80

Min 5) Rest

*Aim to build some capacity around the moderate weight range in the snatch and front squat! 

WORKOUT

CrossFit Open Workout 24.2

AMRAP 20

300m Row / / 600m Echo Bike

10 Deadlift 185/125

50 Double Unders

CASH OUT

Every 2 Min for 10 Min

*Toes to Bar 

*You choose the reps!

*Aim to complete all reps in under :40sec

WARM UP WORKOUT

4 Min TABATA (8 Rounds of :20 work / :10 rest)

Ab Mat Sit Ups

PARTNER WORKOUT

*Teams of 2, YGIG style

*Alternate full rounds

AMRAP 15

5 Strict Pull Ups

10 DB Bench (2x50/35)

15 Wall Ball 20/14

POST WORKOUT STRENGTH

Every 2 Min for 8 Min (4 Rounds)

1 Segment Power or Squat Clean + 1 Power or Squat Clean @ 77%-82% of 1RM Clean

*Aim to stay within these percentages today!

*These should not be touch and go reps, aim to put speed on each rep!

PARTNER WORKOUT

*Teams of, YGIG Style

AMRAP 35

140/110 Cal Row

120 Wall Ball 20/14

100 Clean & Jerk 95/65 (Should be light and fast!)

80 Burpee Over Bar

In remaining time… Max Cal Echo Bike

*Score is total echo bike cals!

WARM UP WORKOUT

AMRAP 20

15 Strict Pull Ups

30 Box Step Ups / / Step Overs 2

400m Run

POST WORKOUT STRENGTH

3 deadlifts @ 75% of 1RM

3 deadlifts @ 75%

3 deadlifts @ 75%

2 deadlifts @ 80%

2 deadlifts @ 80%

2 deadlifts @ 80%

1 deadlift @ 85%

1 deadlift @ 90%

1 deadlift @95+%