Strength 4 sets: Bench Press x 8-10 @ 7-8 RPE Rest :60 Single Arm Bent Over Rows x 10/10 Rest :60 Conditioning Complete for time: 750m Row 5 rounds: 10 C2B Pull-ups 10 Burpee Box Jumps Overs (24″/20″) Finish with 250m Row Sprint
Olympic 6 x 3 High Hang Squat Cleans – Every 2 minutes Build to heavy set of three with no misses Conditioning In 4:00, complete as many rounds + reps as possible of: 10 Toes-2-Bar 15 DB Push Press (50#/35#) 20 Jumping Air Squats Rest 2:00 between rounds, complete 3 total rounds. Start each round …
With Partners alternating tasks, accumulate as many calories as possible in 20:00 of: Task 1: 30 Double Unders 60yd Farmers Carry 30 Double Unders Task 2: Max Calorie Row Partner A will start with Task 1, while Partner B rows. Once Partner A completed Task 1, both partners will switch. Score = total calories
Strength A1. Back Squat 3 x 8 @ 65% 1RM A2. Bar Dips 3 x 8 @ 21×1 Tempo Conditioning Reps of 10-20-30-40: Wall Balls (20#/14#) Hang DB Snatches (50#/35#) Box Jumps (24″/20″) 20 minute time cap
Strength/Accessory 4 sets: Romanian Deadlift x 8-10 reps @ 45-55% 1RM DL Max Strict Pull-ups x 8-10 Weighted Hollow Hold x :30-:45 Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ps Go fast.
Skill Pistol Progressions Conditioning With a partner, complete as many alternating rounds + reps of: 15/12 Calorie Row 12 Alternating Pistols 9 Handstand Push-ups Scaling: 12 Alternating Pistols → 12 Alternating weighted step-ups 9 Handstand Push-ups → 9 Pike Push-ups from Box → 9 DB Push Press
Olympic 8 sets – every :90 2 Power Cleans Reset between reps, build to a heavy double. Conditioning 7:00 AMRAP: 7 Deadlifts (225#/153#) 7 Lateral Bar Hopping Burpees 7 Toes-2-Bar
Team WOD In teams of four, with two people working at each station, complete the following for time: Station 1: 2000m Row 100 Alternating Dumbell Snatches (50#/35#) Station 2: 100 Lateral Plate Hopping Burpees* 100 Partner Wall Balls (20#/14#) Once both teams of two finish the work at their station, both teams will switch to …
Conditioning CrossFit Games Open 18.5 Complete as many reps as possible in 7:00 of: 3 Thrusters 3 C2B Pull-ups 6 Thrusters 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups 15-15, 18-18, etc.. VARIATIONS Rx’d (Ages 16-54) 100#/63# Thrusters Scaled (Ages 16-54) 65#/45# Thrusters Jumping Chin-Over-Bar Pull-ups Rx’d Teens (14-15) 65#/45# …
Strength A1. 4 x 8-10 RDL @ 40-50% 1RM DL Rest :60 A2. 4 x 8-10 Strict Pull-ups Rest :90 Conditioning For time: 75 Double Unders 30 Pull-ups 75 Double Unders 30 Power Cleans (155#/93#) 75 Double Unders 30 Pull-ups 75 Double Unders Scale Double Unders to 50 or 25, or 100 Single Unders
