Rounds/Reps

Metcon

AMRAP 18:

100m Run
12 Russian Kettlebell Swings (70/53)
100m Run
24 AbMat Sit-Ups

Completion

Mobility

2 Rounds For Quality:

:30 Racked Barbell Cobra
:30 Banded Straddle
:30 Standing Calf Stretch

Rounds/Reps

Metcon

Teams of 2

6 Rounds For Time:
50 Wallballs (20/14)
30/24 Calorie Row
10 Bar Muscle-Ups

Time Cap; 30 Minutes

Weight

Strength

On The 1:30 x 10 Sets:

Sets 1-5: 2 Snatches
Sets 6-10: 2 Clean and Jerks

*Start At 5-6 RPE & Build Across
*Reps Do Not Need To Be Touch & Go

Time

CrossFit Open Workout 20.1

10 Rounds For Time:

8 Ground To Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

Rounds/Reps

Metcon

AMRAP 15:

60' Front Rack Walking Lunge (50's/35's)
:30 Dual Dumbbell Farmer's Hold
15 Toes To Bar

Completion

Accessory

On The Minute x 10:

Odd Rounds: 6 Shuttle Runs*
Even Rounds: Max Hold*

*1 Shuttle Run = 25' Down + 25' Back
* Holds:
Minute 2: Hollow Body Hold
Minute 4: Posterior Hold (Sorenson or Superman)
Minute 6: Extended Plank
Minute 8: Wall Sit
Minute 10: Handstand Hold (Freestanding or Wall Supported)

Weight

Strength

On The 3:00 x 3 Sets:

24-12-6 Bench Press

*All Sets Must Be Unbroken
*Start At 7-8 RPE & Build Across

Time

Metcon

8 Rounds For Time:

10/8 Calorie Fan Bike
4 Deadlifts (315/205)

Time Cap: 12 Minutes

Reps

Metcon

AMRAP 4:

120 Double Unders
36/28 Calorie Row
Max Box Jump Overs (30"/24")

Rest 2 Minutes

AMRAP 4:
36/24 Calorie Row
16 Box Jump Overs (30"/24")
Max Double Unders

Rest 2 Minutes

AMRAP 4:
16 Box Jump Overs (30"/24")
120 Double Unders
Max Calorie Row

*180 Single Unders

Distance

Accessory

On The Minute x 8:

1 Legless Rope Climb + Max Carry*

*Carry in 25' Segments

Weight

Strength

On The 2:30 x 6 Sets:

9-7-7-5-5-5 Back Squats*

*Start At 6-7 RPE & Build Across

Time

Metcon

3 Rounds For Time:

400m Run
9-15-21 Thrusters*

Barbell: (135/95), (115/80), (95/65)

Time Cap: 12 Minutes

*Athletes Change Own Weights

Time

Metcon

For Time:

3,000/2,400m Row

Every 3 Minutes (Including 0:00):
12 Lateral Erg Burpees
9 Dual Dumbbell Deadlifts
6 Dual Dumbbell Power Cleans
3 Dual Dumbbell Front Squats

Dumbbells: (50's/35's)

Time Cap: 24 Minutes

Time

Metcon

Teams of 2

18 Rounds For Time:
12/9 Calorie Fan Bike
9 Toes To Bar
6 Dumbbell Bench Press (70's/50's)

*Switch After Full Rounds

Time Cap: 36 Minutes

Weight

Strength

On The 3:00 x 5 Sets:

5-4-3-2-1 Overhead Squats

*Start At RPE 5-6 & Build Across

Rounds/Reps

Metcon

CrossFit Open Workout 22.1

AMRAP 15:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35)
15 Box Jump Overs (24"/20")

Time

Metcon

5 Rounds For Time:

50 Unbroken Single Unders*
3 Rope Climbs*
100m Dual Kettlebell Farmer's Carry (53's/35's)

Time Cap: 25 Minutes

*Break Prior To 50, Start Over
*See Notes For Alternatives

Completion

Accessory

3 Supersets For Quality:

12 Kettlebell Lateral Bends* (Each Side)
12 Single Kettlebell Bent Over Rows* (Each Side)

Rest As Needed Between Sets

*See Video Notes For Demonstrations

Weight

Strength

On A 13:30 Running Clock (9 Total Sets):

On The 1:00 x 3 Sets: 3 Split Stance Strict Press (RPE 7-8)

On The 1:30 x 3 Sets: 2 Pausing Split Jerk* (RPE 8-9)

On The 2:00 x 3 Sets: 1 Split Jerk (RPE 9-10)


*Pause :03 In Catch
*See Video Notes For Demonstration

Time

Metcon

8 Rounds For Time:

200m Run
6 Power Snatches (115/80)
10 Handstand Push-Ups

Time Cap: 20 Minutes

Reps

Metcon

AMRAP 3 x 6 Rounds:

300/240m Row
25 AbMat Sit-Ups*
Max Front Squats*

Rest 3 Minutes Between Rounds

*RX+: 15 GHD Sit-Ups

*Front Squat Weights (See Notes For Alternatives):
Round 1: (225/155)
Round 2: (205/145)
Round 3: (185/125)
Round 4: (165/115)
Round 5: (155/105)
Round 6: (135/95)

Weight

Strength

On The 2:00 x 8 Rounds:

Odd Rounds: 2 Cleans*
Even Rounds: 4 Deadlifts*

*Start At 6-7 RPE & Build Across
*Cleans Can Be Performed As Power or Squat
*Complete Same Weight For Each, Then Build
*See Notes For Strength Example

Time

Metcon

CrossFit Hero Workout “Tyler”

5 Rounds For Time:
7 Ring Muscle-Ups*
21 Sumo Deadlift High-Pulls (95/65)

Time Cap: 20 Minutes

*See Notes For Alternatives

Time

Metcon

6 Rounds For Time:

Round 1&2:
18/15 Calorie Fan Bike
18 Front Rack Reverse Lunges (75/55)

Rounds 3&4:
18/15 Calorie Fan Bike
6 Wall Walks

Round 5&6:
18 Front Rack Reverse Lunges (75/55)
6 Wall Walks

Time Cap: 18 Minutes

Completion

Mobility

For Completion:

1:00 Couch Stretch*
:45 Pigeon Stretch*
:30 Wall Chest Stretch*

*Each Side

Rounds/Reps

Metcon

Teams of 2

3:00 Buy In: Max Odd Object Cleans*

Directly Into...

AMRAP 24:
600m Team Run
40 Box Jump Overs (24"/20")
200' Odd Object Carry*

Directly Into...

3:00 Cash Out: Max Odd Object Cleans*

Weight

Strength

On A 20:00 Running Clock:

Build To A Heavy Set of 4 Front Squats

Time Cap: 12 Minutes

Rest 3 Minutes

At The 15:00, Complete On The 2:30 x 2 Sets:
6 Reps at 80% of Heavy Set of 4
8 Reps at 60% of Heavy Set of 4

Rounds/Reps

CrossFit Open Workout 19.1

AMRAP 15:

19 Wallballs (20/14)
19 Calorie Row

Rounds/Reps

CrossFit Hero Workout “Sisson”

AMRAP 20:

1 Rope Climb*
5 Burpees
200m Run

Time

Metcon

For Time:

90 Toes To Bar*

*On The Minute [Including 0:00]:
30 Double Unders*

Time Cap: 15 Minutes

*45 Single Unders

Time

Accessory

For Quality:

21 GHD Hip Extensions
50' Handstand Walk
15 GHD Hip Extensions
50' Handstand Walk
9 GHD Hip Extensions
50' Handstand Walk
9 Dual Kettlebell Deadlifts (70's/53's)
50' Handstand Walk
15 Dual Kettlebell Deadlifts (70's/53's)
50' Handstand Walk
21 Dual Kettlebell Deadlifts (70's/53's)
50' Handstand Walk

Time Cap: 15 Minutes

Time

Metcon

4 Rounds Each For Time:

0:00 - 5:00:
20/16 Calorie Fan Bike
20 Bar Facing Burpees
20 Overhead Squats (115/80)*

5:00 - 10:00:
20/16 Calorie Fan Bike
15 Bar Facing Burpees
15 Overhead Squats (135/95)*

10:00 - 15:00:
20/16 Calorie Fan Bike
10 Bar Facing Burpees
10 Overhead Squats (155/105)*

15:00 - 20:00:
20/16 Calorie Fan Bike
5 Bar Facing Burpees
5 Overhead Squats (185/125)*

*See Notes For Alternative Weights

Weight

Post Metcon Strength

At The 25:00:

On The 2:00 x 5 Sets:
3 Hang Snatches*

*Unbroken Sets of 3
*Power or Squat Permitted
*Start at 6-7 RPE & Build Across