Warm-up:
9 minute clock:
Partner A: 150m Row
Partner B: 7 air squats + 7 push-ups
Partner Metcon:
As many reps as possible with a partner:
Every 6 minutes for 5 rounds:
Run 400m together
-then in remaining time-
AMRAP of:
5 TTB
10 KB Swings (53/35)
15 Air Squats
*One person completes a full round then you can switch. Only reps in the AMRAP count towards score.
Scaling:
Use a lighter KB and sub hanging knee raises.
Primer:
2 Rounds:
15 Empty Bar Goodmornings
10 Handstand Push-Ups
10 Zero Bounce Deadlifts 225/155lbs
25′ Handstand Walk
Workout 18.4:
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women use 155lbs, then 205lbs
Cool Down:
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
Use HR Push-ups & Bear Crawl. See whiteboard description.
Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Push Ups
15 Calorie Row or Bike
Strength:
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM
Metcon:
8 Rounds:
12 Walking Lunges
9 Toes to Bar
6 Power Cleans 135/95
Flush (optional):
20-40 minutes on the bike or rower at a comfortable pace.
Warm-up:
Same as class. Sub OHS bar with PVC pipe.
Strength:
EMOM 10:00
8 Alt. DB Snatches (4 each side)
Metcon:
8 Rounds:
12 Walking Lunges
9 Hanging Knee Raises
6 DB Power Cleans (moderate)
Mobility:
2 min couch stretch (each side)
2 min pigeon stretch (each side)
1 min calf stretch (each side)
Metcon:
For time (35 minute time cap):
1000m Row
10 KB Swings (53/35)
800m Row
20 KB Swings
600m Row
30 KB swings
400m Row
40 KB Swings
200m Row
50 KB Swings
(RX+ = 2x meters on bike)
Scaling: use less weight on swings or Russian. Keep rowing same.
Warm-up:
5 Steady Rounds:
Row 250m
12 Pull Ups
6 Goblet Squats 53/35lbs
Strength:
Front Squat 5×3 (Start around 85%)
Metcon:
3 Rounds:
20 Wallballs (30/20)
30 Ab-mat Sit-ups
20 Kipping Ring Dips
Side Work (optional):
4 Rounds:
2 Minute Row for Calories
2 Minute Bike for Calories
Rest 2:00
Warm-up:
Same as class. Sub ring rows and lighter goblet squats.
Strength:
4 Rounds:
12 DB Front Squats
12 DB Rows (Left)
12 DB Rows (Right)
45 sec. Plank Hold.
Metcon:
3 Rounds:
20 Wallballs
30 Ab-mat Sit-ups
20 Banded Ring Dips or Bench Dips
Mobility:
500m Row
-then-
2 min pigeon each side
Warm-up:
AMRAP 4 Minutes
3 Squat Cleans 95/65lbs
6 Bar Facing Burpees
Strength:
5×3 Squat Clean @ 80% or 80%+
Metcon:
4 Rounds:
Row 500m or Bike 1.5k
30 Overhead Squats 75/55lbs
Warm-up:
Same as class.
Strength:
4 Rounds:
15 Goblet Squats
15 HR push-ups
15 Ring Rows
Metcon:
4 Rounds:
Row 500m or Bike 1km
30 Goblet Squats
Primer:
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
Workout 18.3:
2 rounds for time (14 minute time cap):
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatch, Women perform 80-lb OHS, 35-lb DB snatch
Cool Down:
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
Workout 18.3:
2 rounds for time (14 minute time cap):
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatch - Women perform 35-lb. OHS, 20-lb. DB snatch
Warm-up:
4 Steady Rounds:
10 Empty Bar Thrusters
20 Calorie Row or Bike
Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM
Metcon:
15 Minute AMRAP:
50 Double Unders
20 Hang Cleans 95/65lbs
15/10 Calorie Bike or Row
Warm-up:
Same as class.
Strength:
10 Min EMOM:
7-10 KB swings (moderate to heavy)
Metcon:
15 Min Amrap:
75 Single Unders
20 DB Hang Power Cleans
15/10 Calorie Bike or Row
Warm-up:
2min couch stretch (each side)
400m row @ warm-up pace
2 min calf and/or ankle mobility (each side)
200m row sprint
Metcon:
25 Minute AMRAP:
40 Double Unders
40 air squats
40 calorie row or bike
Cool Down:
Mobility on your own. Here are some options:
A. Banded overhead distraction
B. Elevated pigeon (hip) mobility
C. Foam roll glutes, hamstrings, lower/upper back.
Warm-up:
Same as class.
Metcon:
25 Minute AMRAP:
80 Single Unders
40 air squats
40 calorie row or bike
Cool Down:
Same as class.
Warm-up:
3 Steady Rounds:
20 Calories on Bike or Rower
:30 Nose and Toes hold
10 Hang Squat Cleans w/ barbell
Strength:
Back Squat 5×3 (Start around 80%)
Metcon
12-10-8-6-4-2
Squat Snatch 115/85lbs
Bar Muscle Ups
Box Jump Overs (30/24)
*scale bar muscle-ups to burpee pull-ups & step down on box jump overs
Side Work:
AMRAP 4 Minutes x 3
Ski 16/12 Calories or Row Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00
Warm-up:
Same as class. Use light DB for Squat Cleans
Strength:
Option 1: Same as class but less weight.
Option 2: 5x5 of heavy DB Front Squats
Metcon:
12-10-8-6-4-2
DB Snatch x 2 ( 24-20-16..etc.)
Burpee Pull-ups or Ring Rows
Box Jump Overs
Warm-up:
AMRAP 4 Minutes
40 Wallballs 20/14lbs
20 Burpees to a Target
Strength:
6×2 Snatch at around 75-85%
*Drop and reset each rep
Metcon:
6 Rounds:
Run 200m
16 Kettlebell Swings 53/35lbs
8 Chest to Bar Pull-ups
Side Work (optional):
4 Rounds:
Bike 60/40 Calories
Rest 2:00
Warm-up:
Same as class.
Strength:
4 Rounds:
10 DB Rows Left Arm
10 DB Rows Right Arm
15 Med-ball sit-ups
20 Weighted DB step-ups
Metcon:
6 Rounds:
Run 200m
16 Kettlebell Swings
8 Pull-ups or Ring Rows
In teams of two, alternating each movement, complete ten rounds of:
15 Sumo Deadlift High-pull (95/65)
15 Box Jumps
300m Row
(Partner A performs 15 SDLHP; Partner B performs 15 Box Jumps; Partner A rows 300 Meters; Partner B performs 15 SDLHP; etc.)
In teams of two, alternating each movement, complete ten rounds of:
10 Sumo Deadlift High-pull (use KB)
10 Box Jumps or Step-ups
200m Row
(Partner A performs 10 SDLHP; Partner B performs 10 Box Jumps; Partner A rows 200 Meters; Partner B performs 10 SDLHP; etc.)
Primer
Row or Bike for 5:00
Warm up to 90% Squat Clean
-then-
3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE
Cool Down
20 minutes on Bike or Rower at conversational pace.
Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Calorie Row
Strength:
EMOM 10:00
1 Squat Snatch @ 70-80% of your 1RM
Metcon:
AMRAP 15 Minutes
24 Air Squats
12 Shoulder to Overhead 75/55lbs
6 Chest to Bar Pull-ups
Flush
20-40 minutes on the bike or rower at a comfortable pace.
Warm-up:
Same as class.
Sub the OHS for Goblet Squats.
Strength:
4 Rounds:
18 Alternating DB Snatches
12 HR Push-ups
45 sec. Plank Hold
Metcon:
AMRAP 15 Minutes
24 Air Squats
12 DB Push Press
6 Pull-ups or Ring Rows
Warm-up:
3 Rounds:
200m Run
12 Jumping Lunges
12 PVC Pass Throughs
RX+ Metcon:
7500m Bike For Time
*EMOM 5 burpees*
Workout starts on the bike.
RX - Metcon:
3000m Row For Time
*EMOM 5 burpees over the rower*
Workout starts on the rower.
Scaled/Power:
2000m Row for time
*EMOM 5 burpees*
Workout starts on the rower.
**Scaling help for all versions of today's workout. If for some reason your getting caught up take an entire minute off. For example, just stay on rower when its time to do burpees to get your breath back!**
Warm-up:
3 Steady Rounds:
15 Push Press 75/55lbs
25 Air Squats
2 Minutes on Bike or Rower or Ski Erg
Strength:
Front Squat 4×4 (Start around 70-80%)
Metcon:
AMRAP 15 Minutes
200m Row
10 Power Snatch 95/65lbs
10 Burpees to Target 6″
Sidework:
5 Rounds:
5 Muscle Ups
5 Thrusters 135/95lbs
25′ Handstand Walk
Warm-up:
Same as class. Use DB's for push press.
Strength:
4 Rounds:
10 DB Front Squats
20 Ab-mat sit-ups
Metcon:
AMRAP 15 Minutes
200m Row or Run
10 DB Power Snatch (alternating)
10 Burpees
Warm-up:
AMRAP 4 Minutes
5 Burpees
10 Russian Kettlebell Swings 53/35lbs
Strength:
5×3 Squat Clean
Drop and Reset (Start around 70-80%)
Metcon:
5 Rounds:
20/12 Calorie Bike
16 Front Rack Lunges 75/55
12 Kipping Handstand Push-Ups
Warm-up:
Same as class.
Strength:
4 Rounds:
10 Goblet Squats
10 Strict Press
10 Reverse Snow Angels
Metcon:
5 Rounds:
10 Cal Row
15 HR Push-ups
20 DB Walking Lunges (Front Rack)
In teams of two, alternating each movement, complete ten rounds of:
15 Overhead Squats (95/65)
15 Bar Facing Burpees
300 Meter Run (200m+100m)
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)
In teams of two, alternating each movement, complete ten rounds of:
10 DB Front Squats
10 Burpees
200m Run
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)
Warm-up:
4 Steady Rounds:
10 Dumbbell Thrusters 35/20
20 Ab-mat sit-ups
10 Pull Ups
Strength:
3×3 Push Jerk – Moderate, Heavy, Moderate.
*No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.
Metcon:
For Time:
7 Bar Muscle Ups
14 Front Squat (155/115)
7 Bar Muscle Ups
21 Shoulder to Overhead (155/115)
7 Bar Muscle Ups
14 Front Squat
7 Bar Muscle Ups
*Put your focus on the barbell. Hold on for big sets. You can break the Bar Muscle Ups intentionally if it helps keep your heart rate down.
Primer:
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks 50/35
14/12 Calorie Row
Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
