OUR WORKOUTS

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 15/12 Cal Ski

Min 2: 15 DB Bench Press (2x50/35)

Min 3: 12/9 Cal Echo Bike

Min 4: 15 Wall Ball 20/14

STRENGTH

EMOM 5

2 Power or Squat Cleans @ 70% of 1RM

EMOM 5

1 Power or Squat Clean @ 75%

EMOM 10

1 Power or Squat Clean @ 80% 

STRENGTH (PART 1)

In a 10 minute window…

Accumulate 2-3 Min in a L Sit Hold / / Or Variation

STRENGTH (PART 2)

EMOM 8

Alternate B/T…

Min 1: *Chest To Bar Pull Ups

Min 2: 50ft Walking Lunge (DB/KB’s in Front Rack)

*Choose you’re own weight & reps to build your capacity!

WORKOUT

3 Rounds For Time:

30/24 Cal Row

60 Double Unders / / 120 Singles

20 Hang DB Clean and Push Press (2x35/25)

*15 Time Cap

PARTNER WORKOUT

* Teams of 2

*YGIG

*Share work anyway

3 ROUNDS:

30 POWER SNATCHES (95/65)

20 BAR-FACING BURPEES

30 SQUAT CLEAN THRUSTERS (95/65)

20 BAR-FACING BURPEES

STRENGTH

Push Jerk / or / Split Jerk

5x2 @ 75-80% of 1RM (Hold for 2 sec in receiving position)

WORKOUT

2023 CrossFit Games Workout “Helena”

3 Rounds:

400m Run

12 Bar Muscle Ups

21 Alt. DB Snatch 50/35

19 Min Cap

STRENGTH / / STABILITY

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) :30 of hollow rocks / / scale to hollow hold progression

Min 2) 5 Nordic curls + 5/5 Single Leg Split Squats

Min 3) :20/:20 Coppenhagen Plank / / scale to side plank as needed

Min 4) :15/:15 Single Leg Wall Sit

SKILL

8 Min “Tabata”

:20 Double Unders / practice

:10 Rest

:20 Alt. Single Leg V Ups

:10 Rest

WORKOUT

LFCF BENCHMARK WORKOUT “DEATH RACE”

5 Rounds

15/10 Cal Echo Bike

10 Burpees

*10 Min Cap

*Scale to 4 Rounds as needed!

STRENGTH

5 Rounds (For Quality)

10 Bench Press @ 55-60% of 1RM

*After each set of bench press perform:

10 Alt. DB Box Step Ups 24/20” (choose your own weight)

WORKOUT

AMRAP 15

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air squats

15/12 Cal Row

SKILL

FOR QUALITY AMRAP 15

:10+ L Sit Hold

2 min Crossover Singles / or practice

2 Wall Walks (+ optional Wall Facing HSPU)

100ft Double Overhead KB / DB walk (moderate load - maintain perfect overhead lockout before moving up in weight)

*Ring Dips (for Quality / /emphasis on FULL R.O.M.)

*you choose the reps for the ring dip

WORKOUT

EMOM 20 (5 Rounds)

Min 1 & 2: 400m Run / / Scale to 300m Run if a sub 2 min 400m pace is unattainable.

Min 3: *Sandbag Ground to Over Shoulder (heavy)

Min 4: 15 Wall Ball 20/14

*You choose the reps on the bag!

SKILL

7 Min Coach Led Shoulder Stability Circuit

STRENGTH (part 1)

Shoulder Press

5 Reps at 65% of 1RM

4 Reps at 70%

4 Reps at 70%

3 Reps at 80%

3 Reps at 80%

4 Reps at 75%

4 Reps at 75%

5 Reps at 70%

STRENGTH (part 2)

EMOM 10

4 Alt Back Rack Step Back Lunges

*You choose the weight / / keep it light!

WORKOUT

1-2-3-4-5-6-7-8-9-10

Toes To Bar

Alt. DB Snatch 50/35

*10 Min Cap

WORKOUT

30 Clean & Jerks 115/80

800m Run

30 Power Snatches 115/80

800m Run

SKILL

15 Min bar Muscle up Prep

Every 90 Sec for 5 rounds

*Bar Muscle Ups / or progressions!

WORKOUT

Every 6 min for 18 min (3 Rounds)

*Each round for Time:

*Goal sub 4:30 rounds

21 Deadlifts 225/155

15 Lateral Burpee over bar

9 SHSPU / / or DB Press

3 Wall Walks :)

SKILL

EMOM 9 (3 Rounds)

Min 1) :20 L Sit

Min 2) :30+ KB Overhead Hold (perfect position before heavy weight)

Min 3) Wall Walk / / HS Walk / / WF HSPU

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 5+ Bear hug sandbag squats (mod/heavy)

Min 2) :40 Ski

Min 3) 20 Air Squats

Min 4) :40 Echo Bike

*prioritize intensity in the squat minutes, before adding intensity into the machine minutes!

HEAVY DAY

PART 1:

3x3 Clean Pull @ 100% of 1RM

PART 2:

EMOM 10

2 Hang Power Clean @70-75% of 1RM Clean

PART 3:

Push / or / Split Jerk 7x1 @ 80-85% of 1RM

WORKOUT

EMOM 40 (10 Rounds)

Min 1) 200m Run / / Scale to 150m route if needed

Min 2) 7 DB Thrusters (light load)

Min 3) *Pull Ups / or Variation

Min 4) 10+ V Ups / or Variation

STRENGTH

Deadlift (8 working sets)

5 Reps at 65% of 1RM

4 Reps at 70%

4 Reps at 70%

3 Reps at 80%

3 Reps at 80%

4 Reps at 75%

4 Reps at 75%

5 Reps at 70%

*No Drops

*All reps performed “deadstop” :!

WORKOUT

Every 10 Min for 3 Rounds (30 min total)

*perform the following, each round is “for time”

15/10 Cal Echo Bike

10 Burpees

15/10 Cal Echo Bike

10 Burpees

15/10 Cal Echo Bike

WORKOUT

15-12-9

Squat Clean 135/95

Lateral burpees over bar

Into…

21-15-9

Push Jerk 135/95

Lateral Burpees over bar

CASH OUT

For time:

75 Toes to Bar

*every time you break perform 7 parallete push ups 

PARTNER WORKOUT

*Teams of 2

*YGIG (one works, one partner rests)

*Split reps Evenly

AMRAP 20

2-4-6-8-10…

Sandbag Ground to Over Shoulder 150/100

Strict HandStand Push Ups / or / DB Push Press

*every 4 min, starting at 0:00 BOTH partners complete a 400m Run!

“This One Goes to Eleven”

10 Rounds:

11 Wall Balls (heavy ball)

6 Pull Ups

3 Min REST (on your own)

Then…

10 Rounds:

11 V Ups

6 Alt. DB Snatch (Heavy DB)

*”Heavy” will be relative to your baseline.

*If possible, aim to have your wall ball decently close to your pull up system.

36 Min Overall Time Cap

*Aim for sub 16 min for both workouts

SKILL

AMRAP 12 (For Quality)

:15+ L Sit Hold

1 Wall Walk + :10 Hold / or / Wall facing HSPU’s

5/5 Slow Tempo Single Leg Eccentric squat to box / or target

:30/:30 Copenhagen plank

1 min high plank

WORKOUT

5k Row

*26 Min Cap

EMOM 32 (8 Rounds)

Alt. B/t…

Min 1: 5 Deadlifts (moderate weight below 70% of 1RM)

Min 2: *Bar muscle up (you choose the reps/progression)

Min 3: 6+ Burpee Box Jump Over 24/20”

Min 4: :40 Echo Bike (aim for 10/8 Cals or more)