Apr 2016
A. Back Squat 10-10-10-10 Start at a moderate load and try to increase weight across all sets, ending at a heavy, but manageable 10. Rest at least 2 minutes between sets. B. Every 90 seconds for 8 rounds, alternate between movements. 1) Press (strict) x8-10 – ascend in weight. 2) Chin-Up (strict) x8-10 – add weight or use assistance to keep you within rep scheme. C. Tabata Double-Under – Perform
Apr 2016
In teams of two, complete the following: Bench Press x7,000/5,000 pounds Row x5000/3500 meters Medicine Ball Sit-up w/ pass to partner x100 (20/14#) Notes: Movements must be performed in order they are written. Bench press weight may be what ever teammates decide. Athletes may switch out as desired. Sit-ups are only movement athletes may work at the same time.
Mar 2016
For time, complete the following: 100 Burpee Run 4 Mile 75 Burpee Run 3 Mile 50 Burpee Run 2 Mile 25 Burpee Run 1 Mile April Fools 🙂 Complete x7 – 3 minute rounds of the following complex: 35 Double Unders 3 Power Clean + 2 Front Squat + 1 Jerk Add weight to the bar every round. Note
Mar 2016
A. 5 rounds of 10 seconds of work followed by 5 seconds of rest of: Arch Hold 5 rounds of 10 seconds of work followed by 5 seconds of rest of: Hollow Hold B. AMRAP 20 Wall Ball (20/14#) KB Swing -RUS (70/53#) Push-Up Box Jump (24/20″) Start the workout performing 3 reps of each movement. Add 3 reps to all movements and continue up the ladder as high
Mar 2016
A. EMOM 7 Snatch x1 @ 70-75% of 1RM B. Snatch Balance + Push Press + Overhead Squat – 4×1+1+1 Start at 60% and work up to a heavy, but sub-max final complex. C. Snatch Dead Lift 4×5 Use 90-100% of your 1RM Snatch.
Mar 2016
A. Press (strict) 5-5-5-5 Start at a moderate weight and increase to a heavy, but sub-max 5. Rest 2 minutes B. Spend 10 minutes working on any movement related to the Rings. – Dips, jump to support, muscle ups, arch to hollow swing, l-sit, negatives, push-ups, rows, etc… C. In 3:00 minutes… Run 400m + Max HSPU Rest 90 seconds In 3:00 minutes… Run 400m + Max Pull-Ups Rest
Mar 2016
A. Bent Over Row 6-6-6-6 Start at a moderate load and increase to a heavy, but sub-max 6. Rest 2 minutes B. 1/2 Get-Up – Complete 24 reps alternating sides every 3 reps. Use a load that is heavy, but allows for perfect technique. C. EMOM 10 Odd – Muscle Clean x8 (Heavy, but something you can manage touch & go style) Even – Double Under x30
Mar 2016
In teams of two, complete the following: AMRAP 5 KB Swing x10 (70/53#) Goblet Squat x10 (70/53#) Rest 3 minutes AMRAP 5 Box Jump x10 (24/20″) Pull-Up (stict) x5 Rest 3 minutes AMRAP 5 Wall Ball x10 (20/14#) Double Under x25 Rest 3 minutes 800m Run for time (as a team)
Mar 2016
A. Bench Press 5-5-5-5 Start at a moderate load and work to a heavy, but sub-max 5 reps. B. Tabata Medley (alternating movements) 8×20/10 Ring Row Ring Push-Up C. EMOM 12 (alternating movements every minute) working at a light (aerobic) pace Shuttle Run 50′ DB/KB Box Step-Ups (20-30#/Hand) Squat Thrust (burpee without pushup)
Mar 2016
Complete rounds of 21-18-15-12, for a total time of: Row for Cals Toes 2 Bar KB Swing (70/53#) Push Press (105/70#) Rest 2 minutes after every round.
Mar 2016
A. EMOM 7 1 Snatch 1st Pull + 1 Snatch Pull + 1 Power Snatch Use 75-85% of 1RM P. Snatch B. EMOM 7 1 Clean 1st Pull + 1 Clean Pull + 1 Power Clean Use 75-85% of 1RM P. Clean C. Jerk Drills
Mar 2016
A. Thruster – In 12 minutes, work up to a heavy triple (heavier than last week). B. For time, complete sets of 30-20-10 of: Thruster (100/70#) Box Jump-Over (24/20″)
Mar 2016
In teams of 2… For time, complete the following: 100 Pull-Up 150 Sit-Up 200 Push-Up 250 Double-Under Note: Only one athlete may work at a time, alternating as necessary.
Mar 2016
CrossFit Open Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Mar 2016
A. Power Snatch + BN Push Press 5×3+3 Start at 60% of 1RM P. Snatch and increase load throughout. Rest as needed. B. AMRAP 3 SDHP x10 (95/65#) Toes to Bar x6 Rest 1 minute AMRAP 3 SDHP x8 (95/65#) Toes to Bar x8 Rest 1 minute AMRAP 3 SDHP x6 (95/65#) Toes to Bar x10
Mar 2016
A. Bench Press 4×5 – Start at a moderately heavy load and increase weight across all sets. B. Tabata Row (Cals) Rest 2 minutes Tabata Push-Ups Rest 2 minutes Tabata Hollow-Ups Rest 2 minutes Tabata Double Unders
Mar 2016
A. Hi-Hang Snatch + Snatch Balance + OH Squat 4×1+1+1 Start at 60% of 1RM Snatch and ascend to a max complex. On a 90 second clock. B. Hi-Hang Clean + Front Squat + Jerk 4×1+1+1 Start at 60% of 1RM Snatch and ascend to a max complex. On a 90 second clock C. Russian Twist 3×20 Superset with… Arch Ups 3×10 Rest 60 seconds
Mar 2016
A. Pull-Up Negatives 4×3 Rest 1-2 minutes. Notes: Step off box to a chin over bar position – hold for 5 seconds, then lower slowly for 5-10 seconds, then finish with a 5 second hold on bottom. B. Complete 4 rounds for time of: Deadlift x10 (225/155#) HSPU x3 Box Jump x10 * Add 3 HSPU to every round.
Mar 2016
A. Thruster – In 12 minutes, work up to a heavy triple. B. For time, complete the following: Wall Balls, 100 reps (20/14#) * Stop after reps 25, 50, and 75 and perform 2 sets of: 15 KB Swing (70/44#) 10 Burpee
Mar 2016
In teams of two, complete 5 rounds for time of: 10 Pull-Up 8 Walking Lunge Steps w/Plate Overhead (45/25#) 10 Plate Ground to Overhead (45/25#) 8 Walking Lunge Steps w/Plate Overhead (45/25#) *One athlete works, while the other athlete rests, completing an entire round before switching. Once both athletes have completed the round they will go on a
Mar 2016
Every 2:30 for 15 minutes (6 rounds), complete the following: Row 250m 5 Burpee 1 Rope Climb
Mar 2016
A. 1a) Single Arm KB Strict Press 3×8-10/side – Heaviest possible Rest 45 sec 1b) Single Leg KB Deadlift 3×8-10/side – Heaviest possible Rest 45 sec B. AMRAP 8 30 Double Under 10 KB Swing (70/44#) 5 Box Jump Over (24/20″)
Mar 2016
Complete 3 rounds for time of: Run 800m 15 Knees to Elbows 15 Power Snatch (115/70#)
Mar 2016
Complete 5 rounds of the following: 15 Cal Row + 3 rounds of “Cindy” Rest 1 minute after each round. Note fastest and slowest times.
Mar 2016
A. Back Squat 5×5 – Start at 70% of 1RM and ascend in weight across all sets. Rest at least 2 minutes between sets. B. For time, complete sets of 21-15-9 of: Hang Power Clean (135/95#) HSPU
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