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Burpee
Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… pull-up burpee double-under
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Front Squat 5@75% 3@85% 1+@95% Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Situps 10 Burpees
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Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5) 5 Sets: 5 Ring Rows 5 Ring Dips *These should be challenging sets. Choose the appropriate variation to allow for that intensity. **Execute each set with precision. ***Priority Hierarchy: 1. Form/Mechanics 2. Consistency 3. Intensity Metcon (Time) 10 RFT: 12 Cal Row 8...
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Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box...
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Rope Climb (15 Min) This is intended to be 15 minutes of practice. Complete one of the following rep schemes: a. 6 Full climb b. 8 Half-climb c. 10 scaled climb Metcon (Time) For Time: 200m run 5 burpee 5 toes-to-bar 400m run 10 burpee 10 toes-to-bar 600m run 15 burpee 15 toes-bar 800m run...
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Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...
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Metcon (AMRAP – Reps) Three 5-minute rounds of: 200-m farmer carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds. ♀ 16-kg KBs ♂24-kg KBs *Utilize dumbbells for farmer carry Scaling: Reduce the kettlebell load so you can move with limited rest on both the carries and...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. To learn more about Laura click here Scaling: This workout should...
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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