OUR WORKOUTS

SKILL

10 Min Rope Climb Practice / Review

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) *Rope Climb

Min 2) *Double Under

Min 3) 15/12 Cal Bike (:45 sec Mod/Hard effort)

Min 4) 5+/5+ Single Arm DB Hang Clean & Jerk 50/35

*Choose your reps to get BETTER at this skill and / or build your capacity if you already have it!

WORKOUT

"Open 21.3"

• For Time

• 15 Front Squats (95/65 lb)

• 30 Toes-to-Bars

• 15 Thrusters (95/65 lb)

  
  

• Rest 1 minute

  
  

• 15 Front Squats (95/65 lb)

• 30 Chest-to-Bar Pull-Ups

• 15 Thrusters (95/65 lb)

  
  

• Rest 1 minute

  
  

• 15 Front Squats (95/65 lb)

• 30 Bar Muscle-Ups

• 15 Thrusters (95/65 lb)

• Time cap: 15 minutes

  
  

• "Open 21.4"

• Move immediately to complete the following complex for max load:

  
  

• 1 Deadlift

• 1 Clean

• 1 Hang Clean

• 1 Jerk

  
  

• Time cap: 7 minutes

WORKOUT

Part 1)

4 Rounds:

150ft Walking Lunge

400m Run

*14 Min Cap

REST / / SET UP as needed between parts

Part 2)

3 Round:

10 Strict Handstand Push Up

20 Deadlift 225/155

40/32 Cal Row

*20 Min Cap

“Warm Up Workouts”

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 7

100ft Shuttle Run (25ft increments)

50ft Overhead or Front rack KB Walking Lunge (2x53/35)

REST 3 MIN

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 7

15/10 Hand Release Push Ups

2 Wall Walks / / Scale to 20 Shoulder Taps in High Plank

MAIN WORKOUT

-Partner Style

-Teams of 2

-Alternate full rounds

AMRAP 15

3 Bar Muscle Ups / or / 6 Chest To bar

6 Power Cleans 155/105

9 Front Squats 155/105

WORKOUT

CF OPEN WORKOUT 17.1 & 21.1

For Time

• 10 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs 24/20”

• 20 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 30 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 40 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• 50 Dumbbell Snatches (50/35 lb)

• 15 Burpee Box Jump Overs

• Time Cap: 20 minutes

STRENGTH

Push Jerk

Set 1) 3 reps @ 65% of 1RM

Set 2) 3 reps @ 65% of 1RM

Set 3) 2 reps @ 75% of 1RM

Set 4) 2 reps @ 75% of 1RM

Set 5) 1 rep @ 85% of 1RM

Set 6) 1 rep @ 85+% of 1RM

Set 7) 1 rep @ 85+% of 1RM

WORKOUT

30-20-10

Cal Bike (21-15-9)

Push Jerk 95/65

CASH OUT

EMOM 7

*Toes to Bar

*You choose the reps!

WORKOUT

EMOM 28 (7 Rounds)

Min 1) :30 Pull Ups / / C2B / / BMU

Min 2) *Deadlift 225/155

Min 3) 18 Wall Ball 20/14

Min 4) :30 Double Under / / Singles

*Choose your own deadlift reps to build your capacity at a heavy/moderate weight!

STRENGTH

Part 1)

Back Squat 4x7

Set 1) 7 Reps @ 65% of 1RM

Set 2) 7 Reps @ 65% of 1RM

Set 3) 7 Reps @ 70% of 1RM

Set 4) 7 Reps @ 70% of 1RM

Part 2)

Shoulder Press 4x7

Set 1) 7 Reps @ 65% of 1RM

Set 2) 7 Reps @ 65% of 1RM

Set 3) 7 Reps @ 70% of 1RM

Set 4) 7 Reps @ 70% of 1RM

WARM UP

2,500/2000m Row

*13 min cap!

*This should be performed at a warm up intensity!

STRENGTH

10 min to build up to a heavy clean & jerk

*This is just an opportunity to move a heavy bar and does not need to be a 1RM!

WORKOUT

CrossFit Open Workout 20.1

10 rounds for time of:
8 ground-to-overheads, 95/65lb
10 bar-facing burpees

*Ground to overheads allow for both C&J or Snatch!

Time cap: 15 minutes

PARTNER WORKOUT

-Teams of 2

-YGIG

4 Rounds:

100ft Front Rack DB Walking Lunges (2x50/35)

50 Toes To Bar / / Toes To Something

200 Doubles / / 400 Singles

10 Sandbag Over Shoulder 150/100

20 Shuttle Runs (1 Shuttle run = 50ft)

STRENGTH

Every 90 sec for 10 rounds (15 min)

2 Pause Back Squat (3 sec hold) below 70% of 1RM

*All Sets should be within 10% of each other!

WORKOUT

AMRAP 10 (For Quality)

5 Strict Chin Up

5 String Ring Dips

5 Strict Pull Ups

10 Hand Release Push Ups

23’ OPEN CAPACITY BUILDER WORKOUT

EMOM 40 (10 Rounds)

Min 1) 14/11 Cal Row

Min 2) 14 Box jump over / step over 24/20”

Min 3) 7 Power Snatch 95/65

Min 4) 7 Bar Facing Burpee

SKILL

Coach Led Clean & Jerk Technique & Drills

WORKOUT

RESTEST FROM 08.09.22

15-12-9

Squat Clean 135/95

400m Run

Into…

21-15-9

Push Jerk 135/95

400m Run

24 min cap

CONDITIONING

50-40-30-20-10

Cal Bike (Ladies Cals 40-32-24-16-8)

*Rest 90 secs between each set

*First set should be easy and feel like a warm up

*Last set should be a sprint!

STRENGTH

Deadlift 7x1 @90-95% of 1RM

FIRST AMRAP OF 2023

AMRAP 20

20 Double Unders / / 40 Singles

23 Cal Row

20 Double Unders / / 40 Singles

23 Wall Ball 20/14

20 Double Unders / / 40 Singles

23 Pull Ups

20 Double Unders / / 40 Singles

23 Alt. DB Snatches 50/35

10 AM

LFCF Benchmark “death wish”

21-15-9

Hang power snatch 95/65

Lateral burpee over bar

21-15-9

Thruster

Pull Up

21-15-9

Power Clean

Push Up

11 AM

LFCF Benchmark “Death race”

5RFT

15/10 cal bike

10 burpees

12 PM

“Nancy”

5RFT

400 meter Run

15 Overhead Squats 95/65

1 PM

“Diane”

21-15-9

Deadlift 225/155

Handstand pushup

2 PM

“Annie” + “Jackie”

50-40-30-20-10

Double-Unders

Sit-Ups

Into…

1000 m Row

50 Thrusters 45/35

30 Pull Ups

3 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

4 PM

“The Joker”

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

*12 Min Cap

5 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

6 PM

“Holleyman”

30 rounds for time:

5 Wall ball 20/14

3 Handstand pushups

1 Power clean 225/155

7 PM

AMRAP 12

50 Doubles

50ft Walking Lunge

200m Run

10 Push press 95/65

8 PM

“Linda”

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

Deadlift (1.5x BW)

Bench Press (1x BW)

Clean (.75x BW)

9 PM

Cindy EMOM 15

5 push ups

10 pull ups

15 air squats

10 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

WORKOUT

“12 Hours of Fitness Prep”

2 Rounds For Quality:

3 Min Row

1 Min Rest

3 Min Ab Mat Sit Up

1 Min Rest

3 Min Echo Bike

1 Min Rest

3 Min Air Squat

1 Min Rest

10 Min Coach Led Yoga Cool Down

Rest up and we’ll see you on New Years Eve!!

Capacity Builders

*Rest & Set up as needed between parts.

Part 1)

EMOM 5

Box Jump Over 24/20”

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

Part 2)

Every 90sec for 7:30 (5 rounds)

Strict HSPU / / Hs Hold / / Hs Walk

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

WORKOUT

Every 2:30 Min Begin a new interval until ALL Devils Press Have been completed :)

50ft Single Arm Overhead DB Walking 50/35 (scale to front rack IF needed)

30 Double Unders / / 60 Singles

40 Single Arm DB Devils Press 50/35

*aim to finish lunge and jump rope in less than 90 sec

*time cap is 15 min (6 intervals)

*experienced athletes should scale up the Devils press reps towards 50+ reps :)

*score today is total time

STABILITY

AMRAP 12 For Quality

5/5 Banded ClamShell (2 sec hold)

10 Banded Glute bridge (2 sec hold)

10/10 Single Legs Split Squats 

10/10 Single Leg DB Deadlifts

5 Tempo Pause Goblet Squats (3 sec hold @ bottom)

WORKOUT

EMOM 5 for 20 Min (4 sets)

Min 1) Max Reps Thruster 95/65

Min 2) Max Cals Echo Bike

Min 3) Max Bar Facing Burpees

REST 2 MIN

CONDITIONING

EVERY 3 MIN for 15 MIN (5 Rounds)

10+ Toes to Bar

200m Run

STRENGTH

Bench Press 8x2 @75-80% of 1RM

CASH OUT

Max Reps Strict Pull Ups in 2 min