Category: Blackout

Daily Workouts (WOD)

“GRAVY”

30min AMRAP

1 hill run
3 power snatch 135/95
6 overhead squats 135/95
3 bar muscle ups

Lite

1 hill run
3 power snatch 75/55
6 overhead squats 75/55
3 pull ups

Note: No bar muscle ups, no problem. You can still use the Rx weight and substitute the muscle ups for chest to bar pull ups. Pick a movement challenging for you

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

10min to find 2RM split jerks

Then, immediately into

10min AMRAP

10 synchronized toes to bar
20 deadlifts 225/155
40 double unders each

*Deadlifts are share as needed. Both athletes must complete the double unders before moving to the next round

Lite
Synchronized situps
185/125
Single unders

Score is combined heaviest 2RM split jerks + reps completed

Note: Rx and scaled athletes can easily team up. Sync sit ups and toes to bar. 2 bars for the deadlifts. Single and double unders. Don’t be afraid to team up with an Rx or scaled athlete, both of you will get a solid training session regardless of your fitness level.

BURN

For time:

500m row
24 wall balls 20/14
24 alternating dumbbell snatch 50/35
24 box jumps 24/20
500m row
18 wall balls 20/14
18 alternating dumbbell snatch 50/35
18 box jumps 24/20
500m row
12 wall balls 20/14
12 alternating dumbbell snatch 50/35
12 box jumps 24/20
500m row

Run edition: Run 400m instead of row

Timecap: 20min

“TRIFECTA”

Gymnastics

Skills/strength

10min EMOM alt min

2 low rings muscle ups
20ft handstand walk (5ft increments)

METCON

10 rounds for time:

1 strict pull up
1 kipping pull up
1 chest to bar pull up
1 toe to bar
1 knee to elbow

Weightlifting

30min EMOM

Squat clean and jerk

Aim for 60-65% of 1RM

Firebreathers

For time:

“ANNIE”

50-40-30-20-10

Double unders
Situps

“ANNIE”+

Zeus rope double unders

then, immediately into

10-20-30-40-50

Row or bike cals
Push ups

then, 1min rest and

Max unbroken double unders (1 shot, 1 opportunity)

CrossFit Games Open 20.1

10 rounds for time:

8 ground to overhead
10 bar facing burpees

Rx
95/65

Scales
May step over the bar
65/45

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 cals row

Weightlifting
Hip cleans 3×5

Gymnastics
20 low ring muscle ups

Core
Plank 1min
Side plank 1min per side

“DELIGHTFUL THIRTY”

For time:

30 bodyweight bench press
30 dumbbell step ups 50/35 24/20
30 chest to bar pull ups
30 wall balls 20/14
30 burpees
30 dumbbell squats 50/35
30 GHD sit ups
30 alternating dumbbell hang clean and jerks 50/35
30 knees to elbows
30 hand release push ups

BURN

6 rounds

4min AMRAP

30/25 cals row
30/25 cals bike
Max air squats

1min rest between rounds

Score is total reps for all rounds combined

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
5min practice double unders

Weightlifting
Pendlay rows 5×5

Gymnastics
10 wall climbs

Core
Hanging L-sit 1min

Skills

10min EMOM alt min

5 low rings muscle ups
5-10 toes to bar

Note: This is a skill session. For the muscle ups, perform something challenging for you. If you don’t have a pull up, perform a strict pulling movement. For the toes to bar, work on efficiency at chaining them together and cycle rate. Again, pick something challenging for you. 5 to 10 reps on the minute, adjust volume accordingly

METCON

12min AMRAP

5 rounds

10 kettlebell snatch right 53/35
25ft overhead walking lunges right 53/35
10 kettlebell snatch left 53/35
25ft overhead walking lunges left 53/35

If 5 rounds are completed, perform max distance handstand walk. 5ft increments. 5ft = 1 rep

Lite
Kettlebell 35/26
Max bear crawl

Pyro weightlifting
Power snatch
5-5-3-3-3-1-1-1-1

*Build up

Snatch pulls @110% of 1RM
2-2-2-2

Tempo front squats
1-1-1-1-1-1-1

*3sec down, 3sec stop, 3sec up. Build up

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 burpees

Weightlifting
Split jerk press 3×5

Gymnastics
Front planche hold 1min

Core
Plank hold 2min

Skills/strength

10min EMOM

30 double unders
5 deadlifts @60% of 1RM

For added challenge, use a Zeus rope

METCON

For time:

21-15-9

Box jumps 30/24
Strict handstand push up

Accessory work
Shoulder of steel
Crossover symmetry x3

Conditioning
Tabata air bike

Weightlifting
Snatch balance 3×5

Gymnastics
30 false grip ring rows

Core
3 sets
15 GHD sit ups
15 hip extensions

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

3 rounds for time:

40 dumbbell thrusters 50/35
40 cals bike
40 devil’s press 50/35

Note: Share the reps as needed

TEAM BURN

30min AMRAP

Partner 1
400m run

Partner 2
Row cals

Switch after every runs and perform 10 synchronized hand release push ups. Synchronized at the bottom

“TRIFECTA”

GYMNASTICS

2 rounds of SLIPS (Scales, L-sit, Inversion, Planks, Stretch)

1min of each

METCON

“SECTION 8”

8min AMRAP

8 strict pull ups
8 strict handstand push ups
8 V-ups

PYRO WEIGHTLIFTING

Snatch balance
1-1-1-1-1-1-1

Split jerk
1-1-1-1-1-1-1

Note: Technique focus

FIREBREATHERS

**BENCHMARK ALERT**
PYRO ORIGINAL

“SWEET TOOTH”

10 rounds for time:

10 burpees over the box 24/20
10 toes to bar