“Flight simulator”
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Note: Each set must be unbroken
Health: Single unders, double unders or a mix of both, try to stick with the unbroken
METCON
For time:
21-15-9-6-3
burpee box jump overs 30/24
Wall balls 20/14 11/10
Health
Burpee box jump overs 24/20 (step ups allowed)
Wall balls 14/10 10/9
Pyro weightlifting
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk
1-1-1-1-1
Accessory work
Shoulder of steel
Plates lateral raises 3×8
Conditioning
50cals bike
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min with the least amount of breaks
Strength
Snatch balance
1-1-1-1-1-1-1
METCON
10min AMRAP
3 squat snatch 135/95
6 knees to elbows
Introducing the “HEALTH” version of our daily workouts. Similar to the Lite or scaled if you will. This is our way to get our programming to a broader range of athletes. Not that there is anything wrong with “scaled”. The term doesn’t sound right to us. It kind of means you are scaling from something. Aiming for the Rx or Firebreather version is a good goal but it doesn’t have to be. We want to get people moving and remove any possible barrier that could prevent that. Everyone comes from different backgrounds, goals and have a wide range of different fitness levels. It’s important for us to offer something that fits your needs. CrossFit is hard and it can be very intimidating. We want to change that. Everyone can do CrossFit and do our programming. Depending on the days, you might find 3 versions of the workouts, Health, Rx and Firebreather.
Health
10min AMRAP
3 squat snatch
6 knee raises
For the snatch, aim for around 50% of your best snatch balance from today
For the knees to elbows, perform knee raises or just drive your knees as high as you can
BURN
20min AMRAP
25 single dumbbell squats 50/35
50 double unders
100ft bear crawl 25ft foot sections
50 double unders
25 single dumbbell box step ups 24/20 50/35
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
1 mile run
Weightlifting
Snatch press 5×3
Gymnastics
Ring support L-sit hold 1min
Core
40 hip extensions
“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action becomes reality“
“RED THEORY”
30min EMOM alt min
10/8 cals bike
10 shuttle runs 25ft
10 burpees
Pyro weightlifting
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Snatch
1-1-1-1-1
Note: All build up
Accessory work
Shoulders of steel
Plates lat raises 3×10
Conditioning
10 rounds
100m row
1:1 work/rest ratio
Weightlifting
Snatch balance 3×5
Gymnastics
5min on ring muscle up transitions
Core
15 strict toes to bar
“There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”
Technique (5min)
The split jerk/squat jerk/power jerk
Strength/skills (10min)
5 sets
3 split jerk, squat jerk or power jerk
Note: 3sec pause at the catch regardless of the style you choose. Build up the weight
METCON
5 rounds for time:
20/17 cals row
8 shoulder to overhead 135/95
Lite
Shoulder to overhead 95/65
Time intent: Approx 10min
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Reverse tabata air bike for cals
Weightlifting
Clean grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
5 sets
15 GHD situps
15 back extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
For time:
30 power snatch 135/95
15 sync burpees over the bar
30 clean and jerks 135/95
15 sync burpees over the bar
60 wall balls 20/14
15 sync burpees over the bar
60 deadlifts 135/95
15 sync burpees over the bar
Note: Share the all reps as needed
TEAM BURN
Teams of 2
8 rounds for time:
400m run relay
Note: Partner 1 run while partner 2 rest. Both run 400m 8x
“TRIFECTA”
Gymnastics
5 rounds
3 bar muscle ups
5 chest to bar pull ups
7 pull ups
10 push ups
10 V-ups
15 air squats
2min rest between rounds
Note: Slowest round is your score
Weightlifting
Overhead squats
5-5-5-5-5
Note: If possible, snatch balance the first rep
Jerk
2-2-2-2-2
Firebreathers
14min AMRAP
2 bodyweight squat cleans
2 strict handstand push ups
4 bodyweight squat cleans
4 strict handstand push ups
6 bodyweight squat cleans
6 strict handstand push ups
Keep adding 2 reps of each until you run out of time
CrossFit Games Open 20.2
20min AMRAP
4 dumbbells thrusters 50/35
6 toes to bar
24 double unders
Scaled
20min AMRAP
4 dumbbells thrusters 35/20
6 knee raises
24 single unders
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
2k row easy pace
Weightlifting
Clean grip sot press 3×5
Gymnastics
20 negative handstand push ups
Core
Plank 2min hold
For fun:
10-8-6-4-2
Bodyweight bench press
20 GHD sit ups
Lite
3/4 bodyweight bench press
GHD sit ups parallel to ground
Note: This is a moderate volume GHD sit ups workout. Scale the volume as needed. This workout is not for time, just hangout and have fun with it
Pyro weightlifting
Snatch complex
5 sets
1 power snatch
1 hang squat snatch
2 overhead squats
Snatch pulls@ 110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
30 burpees to 1 foot above reach
Weightlifting
Pendlay row 3×5
Gymnastics
Rope pulls 3xmax
Core
Ring support L-sit hold 1min
“FULL SPINAL”
For time:
66 double unders
33 deadlifts 225/155
66 double unders
33 chest to bar pull ups
66 double unders
33 alternating dumbbell snatch 50/35
66 double unders
33 hip extensions
66 double unders
33 devils press 50/35
Fact: There are 33 vertebrae in the spine
Note: This is an all back and double unders workout, scale the volume and weight accordingly. Scaling is not a crime. Going too heavy or doing something you shouldn’t is.
Time intent: 15/20min
BURN
“INCINERATOR”
1,400 sec AMRAP (23min)
100/80 cals bike
100 situps
100/80 cals row
100 squats
Fact: The minimum temperature of an incinerator is 1,400 degrees Fahrenheit
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1 mile run
Weightlifting
Snatch press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
For fun:
10-8-6-4-2
Back squats @75% of 1RM
Strict handstand push ups
Note: Try to perform your back squat sets in the least amount of breaks. If you can perform 10 strict handstand push ups unbroken, go with a strict deficit. Same applies the other way, if you can’t perform strict handstand push up, go with feet on the box or reduce the range of motion.
Pyro weightlifting
Clean and jerk complex
5 sets
1 power clean
1 hang squat clean
1 front squat
1 shoulder to overhead
Clean pulls@ 110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Tabata cals bike
Weightlifting
Hip power cleans 5×5
Gymnastics
20 ring dips
Core
40 GHD sit ups
