Skills
10min EMOM alt min
1 pegboard/rope climb ascent
25ft handstand walk
Note: This is a skill session, take each skill from where you’re at and improve. Same goes the other way, if you’re consistent with 25ft handstand walk, add obstacles.
METCON
For time:
100 double unders
10 dumbbells step overs 50/35 24/20
80 double unders
8 dumbbells step overs 50/35 24/20
60 double unders
6 dumbbells step overs 50/35 24/20
40 double unders
4 dumbbells step overs 50/35 24/20
20 double unders
2 dumbbells step overs 50/35 24/20
Health
Single unders
Dumbbells step overs 35/20 20
Pyro Weightlifting
Muscle clean + press
1-1-1-1-1
Power clean + push press
2-2-2-2-2
Squat clean + jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Dumbbells shoulder press 3×8
Conditioning
Barbell thrusters 3xmax
Weightlifting
Pendlay rows 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“HEPHAESTUS”
For time:
20 bar facing burpees
20 power snatch 135/95
20 bar facing burpees
20 clean and jerks 135/95
20 bar facing burpees
20 clusters 135/95
20 bar facing burpees
Health
Bar at 75/55
BURN
20 min EMOM alt min
Row or bike cals
Rest
Score is total cals total
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
30 inverted burpees
Weightlifting
Clean grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
50 back extensions
“People do not decide their futures, they decide their habits and their habits decide their futures”
Strength
Back squats
5-5-5-5-5
METCON
For time:
40 wall balls 20/14
40 alternating dumbbell snatch 50/35
40 abmat situps
40 ring push ups
40 abmat situps
40 alternating dumbbell snatch 50/35
40 wall balls 20/14
Health
Wall balls 14/10
Dumbbell snatch 35/20
Abmat situps
Push ups
Time cap: 16min
Pyro weightlifting
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Note: Drop allowed but keep the doubles and triples close to each other. Each set is build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
300 double unders AFSAP
Weightlifting
Hip snatch
3-3-3-3 (light and snappy)
Gymnastics
20 low rings muscle up transitions
Core
Plank hold 1min
Side plank hold right 1min
Side plank hold left 1min
“RHINOCEROS”
3 rounds
1min of each movement
Sled push 25ft 235/170
Strict handstand push ups
Devil’s press 50/35
Strict pull ups
Front rack lunges 25ft 53/35 x2 kettlebells
1min rest
Score is total reps for all 3 rounds combined
Health
Push ups
Sled push (just the sled)
Devil’s press 35/20
Ring rows
Front rack carry 35/16 x2 kettlebells
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 cals bike
Weightlifting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
50 GHD situps
“DOUBLE FEATURE”
TEAMWOD
10min to find 1RM split snatch
then, immediately into
10min AMRAP
2 power snatch 135/95
2 sync burpees
4 power snatch 135/95
4 sync burpees
6
6
…
…
Keep adding 2 reps of each until you run out of time
BURN
Tabata squats
Tabata kettlebell swings 53/35
Tabara push ups
Tabata row cals
Score is total reps for all the tabatas combined
Note: For this workout, complete a full tabata with one movement before moving to the next. So, all 8 rounds of squats before the kettlebell swings and so on. To simplify counting, just keep counting from one movement to the other
“TRIFECTA”
Gymnastics
Skills
The ring muscle up
10min EMOM alt min
3 muscle ups
25ft handstand walk
Note: Work on muscle up transitions. If you don’t have muscle ups or close to get one, work on any pulling movements.
METCON
For time:
21-15-9
Handstand push ups
1-2-3
Pegboard ascents or rope climbs
Weightlifting
15min EMOM
2 power snatch @60% of 1RM
Snatch balance
1-1-1-1-1-1-1 @70% of 1RM
Firebreathers
20min AMRAP
5 deadlifts 225/155
10 toes to bar
15 wall balls 20/14
CrossFit Games Open 20.4
Rx
For time:
30 box jumps 24/20
15 clean and jerks 95/65
30 box jumps, 24/20
15 clean and jerks 135/85
30 box jumps, 24/20
10 clean and jerks 185/115
30 single-leg squats
10 clean and jerks 225/145
30 single-leg squats
5 clean and jerks 275/175
30 single-leg squats
5 clean and jerks 315/205
Time cap: 20 minutes
Scaled
For time:
30 box jumps 24/20
15 clean and jerks 65/35
30 box jumps, 24/20
15 clean and jerks 95/55
30 box jumps, 24/20
10 clean and jerks 115/75
30 med ball step ups 20/14
10 clean and jerks 135/95
30 med ball step ups 20/14
5 clean and jerks 155/115
30 med ball step ups 20/14
5 clean and jerks 185/135
Time cap: 20 minutes
Note: Tiebreak after each sets of box jumps, pistols and med ball step ups
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals bike
50 burpees
Weightlifting
Hip clean and jerk 3×5
Gymnastics
Candlestick to pistols 5 per sides
Core
15 strict knees to elbows
“WOD of the DEAD”
5 rounds
3min AMRAP
3 zombie wall climbs (aka wall climbs)
6 bodyweight cleans
3 bodyweight front squats
2min rest between rounds
Health
Get as high as you can on the wall climbs
Deadlifts and front squats at 1/2 bodyweight
Note: Continue where you left off at each rounds. Score is total reps
Pyro weightlifting
Power snatch
2-2-2-2-2-2-2
Snatch balance
1-1-1-1-1-1-1
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
30 devils press choose weight
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
15 around the world
“GLUTEUS MAXIMUS”
For time:
50ft dumbbell walking lunges 50/35
50 toes to bar
50ft dumbbell walking lunges 50/35
50 alternating dumbbell snatch 50/35
50ft dumbbell walking lunges 50/35
50 alternating dumbbell step ups 50/35 24/20
50ft dumbbell walking lunges 50/35
50 dumbbell clean and jerks 50/35
50ft dumbbell walking lunges 50/35
Health
Dumbbell at 35/25
*Single dumbbell
BURN
30 min AMRAP
Row or bike cals
*Every 2min, perform 10 burpees. Starts with burpees
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Max unbroken barbell thrusters 45/35
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
40 GHD sit ups
