OUR WORKOUTS

STRENGTH / / 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 

STRENGTH

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

PARTNER 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!)

STRENGTH

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

WORKOUT

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

WARM 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!

SKILL / / 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!

WARM 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

WARM 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)

CrossFit 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

STABILITY

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!

WORKOUT

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

STRENGTH

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

WARM 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 

CROSSFIT 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

WARM 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!

SKILL

Empty Bar Warm Up and Position work!

SKILL / STRENGTH

EMOM 5

5 Touch and Go Power Cleans (light-moderate)

Rest / set up

EMOM 4

4 Touch and Go Power Snatches (moderate)

Rest / set up

EMOM 3

3 Thrusters (heavy-ish)

CASH OUT

5 min of handstand walk / hold progressions 

*if you have HS walks this can be a max distance test / / or practice and refinement time!

STRENGTH

Every 2 Min for 14 Min

3 Deadlifts

*Start around 60% of 1RM and build over the 7 sets. Go off of feel!

WORKOUT

AMRAP 8

12 Toes to Bar

16 Box Step Overs 20”

REST 4 Min

AMRAP 8

12 Alt. DB Snatch 50/35

8 Lateral Burpee Over DB

6/6 DB Hang Clean & Jerk 50/35

8 Lateral Burpee Over DB

STRENGTH

EMOM 6 (week 7 of 7!)

6 Back Squat*

*you choose the weight / / Aim for heavier than last week!

WORKOUT

4 Rounds: 

Min 1) Max Calorie Row

Min 2) Max Db Thrusters (2x50/35)

Min 3) Max Wall Walks

Min 4) REST!

*Score = total reps each round!