METCON (Blackout 3)
3 rounds for reps:
1min hang power snatch 75/55
1min bar facing burpees
1min push press 75/55
1min GHD sit ups
1min wall balls 20/14
1min rest
Lite/Beginners
3 rounds for reps
1min kettlebell swings 53/35
1min burpees
1min push ups
1min situps
1min med ball squats
1min rest
Weightlifting W2D2
Clean
5×2 drops allowed
Clean pulls @110% of 1RM
4×2 touch and go
Back squats
5×2 5sec pause at the bottom
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Dumbbell front raise 3×10
Skills
3min AMRAP
Double unders
Weightlifting
30 pvc snatch
Gymnastics
3 sets
5 strict ring dips + 5 ring dips
Core
3 sets
3 strict toes to bar with 3sec hold at the bar
Strength
Front squats
3-3-3
Back squats
3-3-3
METCON (Blackout 2)
7min AMRAP
8 ring push ups
8 dumbbell front rack lunges 50/35
Accessory work
Shoulder of steel
Crossover symmetry
3 movements of your choice
Weightlifting
PVC snatch balance 3×5
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3×10
Core
3 rounds
15 back extensions
15 GHD situps
“BRADSHAW”
10 rounds for time:
3 handstand push ups
6 deadlifts 225/155
12 pull ups
24 double unders
Lite/beginners
10 rounds for time:
3 pike push ups on the box
6 deadlifts 155/105
12 ring rows
24 single unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Weightlifting W2D1
Snatch
5×2 drops allowed
Snatch pulls @110% of 1RM
4×2 touch and go
Front squats
5×2 (5sec pause at the bottom)
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
PVC pipe split jerks 3×5
Barbell split jerks 3×5
Gymnastics
Strict toes to bar3x5
Core
Accumulate 2min of:
Ring support L-sit hold
Strength
Push press
3-3-3-3-3
METCON
For time:
21-15-9
Power cleans 135/95
Box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice
Weightlifting
5 sets
3 pvc snatch balance
3 pvc overhead squats
Gymnastics
False grip ring rows 3×10
Strict ring dips 3xmax
Core
Hang L-sit hold 3xmax
Teams of 2
For time:
80cals row
8 rounds of Cindy
60cals row
6 rounds of Cindy
40cals row
4 rounds of Cindy
20cals row
2 rounds of Cindy
“CINDY”
5 pull ups
10 push ups
15 squats
Note: Share the cals on the rower as needed, the rounds of CINDY are alternating for 8/6/4/ and 2 total
FL1
For time:
25-20-15-10-5
Cals bike
1-2-3-4-5
Peg board ascents
FL2
For time:
5-10-15-20-25
Cals bike
10-8-6-4-2
D-ball cleans 100/70
“TRIFECTA”
Gymnastics
Skills
Hollow/Arch
Skin the cat
Hollow rock
3×10
10min EMOM alt min
2 around the world
10 glute ham raises (partner or GHD)
METCON
4 rounds for time:
9 strict knees to elbows
6 strict pull ups
3 wall climbs
Immediately into
30 low ring muscle ups (feet on ground allowed)
Weightlifting W1D3
Hang snatch
5×3
Hang clean
5×3
Jerk
5×3
Weightlifting accessory work
Bench press
3×10
Firebreathers
“COFFLAND”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for time:
21 shuttle runs 20ft
15 thrusters 95/65
9 burpees over the bar
Accessory work
Shoulder of steel
Dumbbells shoulder press 3×10
Weightlifting
5 sets (pvc)
1 hip snatch
1 hang snatch
1 low hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 Handstand shoulder taps
30 hanging hip touches
Core
GHD sit up hold barbell bench press 3×10
“Hero month”
10 hero workouts
Can you do all 10?
Strength
Push jerk
5-5-5-5-5
METCON
5 rounds for time:
12 sumo deadlift high pulls 95/65
12 ring dips
Lite/beginners
4 rounds for time:
10 sumo deadlift high pulls 75/55
10 push ups
Accessory work
Shoulders of steel
Crossover symmetry
5 movements of your choice
Weightlifting
Barbell snatch grip sots press 3×5
Barbell clean grip sots press 3×5
Gymnastics
5 sets
3 pull ups (3sec hang, 3sec up, 3sec hold, 3sec down)
Core
5x max L-sit hold (on plates)
Skills (10min)
Pull ups (kipping and butterfly)
Bar muscle ups
Ring muscle ups
METCON
CrossFit Games Open 13.3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 ring muscle ups
Option 1
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 bar muscle ups
Option 2
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 chest to bar pull ups
Option 3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 pull ups or banded pull ups
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Pendlay rows 3×10
Gymnastics
Ice cream makes 3×5
Core
Weighted back extension 3×10
