“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
Skills
10min EMOM alt min
3 ring or bar muscle ups
3 squat snatch
*Snatch at 60% of 1RM
METCON
8min AMRAP
100 double unders
50 wall balls 20/14
25 chest to bar pull ups
Health
Single unders
Wall balls 14/10
Ring rows
Pyro weightlifting
Squat cleans
2-2-2-2-2-2-2
Jerk
1-1-1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals row or bike
Weightlifting
Clean grip sot press 3×5
Gymnastics
Rope pulls 3×5
Core
L-sit hold 1min
Strength
Back squats
10-8-6-4-2
Note: Aim for the heaviest load at each set
METCON
10min AMRAP
2 clean and jerks 135/95
2 bar facing burpees
4 clean and jerks 135/95
4 bar facing burpees
6
6
8
8
…
Keep adding 2 reps of each until you run out of time
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
15/12 cals bike 1:1 work/rest ratio
Weightlifting
Hip cleans 5×3
Gymnastics
Front planche hold 1min
Core
40 back extensions
“DOUBLE FEATURE”
TEAMWOD
10min to find
4RM front squat
*From the ground*
14min AMRAP
8 sync toes to bar
8 sync single arm dumbbell clean and jerk 50/35
50ft sync single arm overhead lunges 50/35 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
Health
14min AMRAP
8 sync knee raises
8 sync single arm dumbbell clean and jerk 35/20
50ft sync single arm overhead lunges 35/20 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
BURN
20min AMRAP
20 wall balls 20/14
20 dumbbell deadlifts 50/35
100ft dumbbells farmers carry 50/35 (25ftx4)
*You can substitute dumbbells for kettlebells
Note: Say goodbye to your grip…forever
“TRIFECTA”
Gymnastics
Skills
The bar and ring muscle ups
Note: Muscle ups are a skill. You might be far away from it but don’t let that stop you for working on it. All about skills transfer
10min EMOM alt min
1-2 rope climb or pegboards ascents
8 pistols
Note: Alternate each movement every minute. *Do not perform both in the same minute*
For time:
50 burpee pull ups
Note: For added challenge, perform chest to bar pull ups. If you can’t do a pull ups (yet!), perform a jumping pull up coming out of your burpees.
Weightlifting
5 sets
Snatch complex
1 snatch pull
1 hang squat snatch
1 snatch balance
2 overhead squats
5 sets
Clean and jerk complex
1 clean pull
1 hang squat clean
1 front squat
2 jerks
Note: Both complexes are meant to be lighter. Work on good position and technique. If you can’t or are not comfortable reracking the bar behind the neck for the snatch balance, perform 3 overhead squats instead.
Firebreathers
5 rounds for time:
400m run
15 box jumps overs 24/20
10 dumbbells squats 50/35
5 devils press 50/35
Note: BOoM!
CrossFit Games Open 20.3/18.4
For time:
21-15-9
Deadlifts 225/155
handstand push ups
Directly into
21-15-9
Deadlifts 315/205
50ft handstand walk
Timecap: 9min
Scaled/Health
For time:
21-15-9
Deadlifts 135/95
hand release push ups
Directly into
21-15-9
Deadlifts 185/125
50ft bear crawl
Timecap: 9min
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
30 burpees AFAP
Weightlifting
Pendlay row 3×5
Gymnastics
Handstand walk practice 5min
Core
50 GHD sit ups
