Strength
Front squats
3-3-3-3
Jerk
3-3-3-3
Note: Technique and mechanic focus
METCON
5min AMRAP
5 Deadlift 225/155
5 bar facing burpees
Lite/beginners
Bar at 165/115
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
Snatch balance
5-4-3-2-1-1-1-1
Snatch high pulls @80% of 1RM
3-3-3-3
Gymnastics
Accumulate 2min of:
Ring support hold
Core
20 strict knees to elbows
Conditioning
10min EMOM alternating minute
1min 15/12 cals row
1min 8 box jumps 30/24
METCON
8min AMRAP
10 bodyweight power cleans
30 wall balls
Maintenance/mobility
5min
Accessory work
Crossover symmetry 3 movements
Weightlifting
Hang power snatch
3-3-3-3
Snatch balance
3-3-3-3
Gymnastics
Accumulate 90sec of:
Bottom ring dip support hold
Core
GHD barbell paddling 3xmax
Skills
Ring muscle up technique 10min
METCON
For time:
30 muscle ups
EMOM 8 burpees
*Does not start with burpees. Only after the first minute
Lite/beginners
30 pull ups
EMOM 8 burpees
Accessory work
Shoulders of steel
Arnold press 3×6
Weightlifting
Hang squat clean and jerk waves
3 sets
5-4-3-2-1-1
*Drops allowed. Build up the weight and reset between sets. Stay at the same weight for each sets or adjust as needed
Gymnastics
Front planche hold 5xmax
Core
15 strict toes to bar
10 rounds for time:
200m row
30sec rest between rounds
METCON
For time:
100 double unders
20 burpees over the rower
750m row
80ft single arm overhead walking lunges 50/35
750m row
20 burpees over the rower
100 double unders
*Lunges: 20ft lengths x 4. Switch arm as needed but only after 20ft lengths
Timecap: 20min
Scaled
For time:
100 single unders
15 burpees over the rower
500 m row
80ft walking lunges
500m row
15 burpees over the rower
100 single unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements 3×10
Weightlifting
Power snatch waves
3 sets
5-4-3-2-1-1
Drops allowed. Pick something challenging for each sets. Reset the weight after each sets. You can go fixed or increase. Go with how you feel.
Gymnastics
Rope pull ups 3×8
Core
L-sit hold 5xmax
Teams of 2
10 rounds alternating
6 devils press 50/35
6 dumbells step overs 50/35 24/20
6 shuttle runs 25ft
Note: One athlete works at a time. You can only switch after a full round. Tag your partner before switching.
Scaled: 35/25 dumbells
Maintenance/Mobility
Partner stretch 5-10min
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 rope climbs
6 strict handstand push ups
*Alternate each minute. Minute 1: rope climbs. Minute 2: Handstand push ups
5 rounds for time:
3 low ring muscle ups
3 ring dips
6 weighted pistols 35/25
Weightlifting
3 sets
10 touch and go clean and jerks
*No drops
Back squats
10-10-10
Firebreathers
“CANDY”
5 rounds for time:
20 pull ups
40 push ups
60 squats
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals row
Scaled
15min AMRAP
19 wall balls 14/10
19 cals row
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Hang clean and jerks
3-3-3-3-3
*No drops
Gymnastics
Strict handstand push ups 3xmax
Core
3 sets
15 GHD sit ups
15 back extensions
10 rounds for time:
200m row
*1:1 rest/work ratio (If it takes 1min to row the 200m, rest 1min)