Metcon

4 Rounds For Time:

400m Run
30/24 Calorie Bike
:20 Accumulated L-Sit*

Rest 3 Minutes Between Rounds

Time Cap: 30 Minutes

*L Sit: Seated, Parallettes, or Hanging

Mobility

:45 On / :15 Off x 6 Total Minutes:

Minutes 1 & 2: Pigeon Stretch
Minutes 3 & 4: Iron Cross
Minutes 5 & 6: Couch Stretch

Strength

On The 2:00 x 10 Total Sets:

Odd Rounds: 5 Overhead Squats*
Even Rounds: 20 Push-Ups

*Start At RPE 5-6 & Build Across

Metcon

AMRAP 12:

2,000/1,600m Row
15 Wall Walks
Max Thrusters (155/105)

Metcon

12 Rounds For Time:

9 Box Jump Overs (24"/20")
6 Chest-To Bar Pull-Ups
30' Dual Dumbbell Walking Lunge* (50's/35's)

Time Cap: 24 Minutes

*Athletes Choice On Dumbbell Placement
*15' Segments

Accessory

3 Sets For Weight:

Set 1: 21 Dumbbell Bent Over Rows*
Set 2: 15 Dumbbell Bent Over Rows*
Set 3: 9 Dumbbell Bent Over Rows*

*Number Of Reps Completed For Each Side
*Must Increase Weight Every Set

Strength

On The 1:30 x 10 Sets:

1 x 8 Strict Press (RPE 6)
2 x 6 Strict Press (RPE 7)
3 x 4 Strict Press (RPE 8)
4 x 2 Strict Press (RPE 9)

Metcon

9 Rounds For Time:

15-30-45-60-75-60-45-30-15 Double Unders
3 Clean and Jerks (185/125)

Time Cap: 15 Minutes

Metcon

AMRAP 6 x 3 Rounds:

800m Run
40 AbMat Sit-Ups
Max Kettlebell Farmer's Carry (70's/53's)*

Rest 2 Minutes Between Rounds

*Carry In 25' Segments

Metcon

Teams of 2

For Time:
90/72 Calorie
90 Wallballs (20/14)
9 Rope Climbs

70/56 Calorie
70 Wallballs (20/14)
7 Rope Climbs

50/40 Calorie
50 Wallballs (20/14)
5 Rope Climbs

30/24 Calorie
30 Wallballs (20/14)
3 Rope Climbs

Time Cap: 30 Minutes

Strength

On The 2:30 x 6 Sets:

Set 1: 2 Power Cleans (RPE 7)
Set 2: 4 Power Cleans (75% of Set 1)

Set 3: 2 Power Cleans (RPE 8)
Set 4: 4 Power Cleans (75% of Set 3)

Set 5: 2 Power Cleans (RPE 9)
Set 6: 4 Power Cleans (75% of Set 5)

Sets 1,3,5: Singles
Sets 2,4,6: Touch & Go

CrossFit Open Workout 22.2

For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar Facing Burpees

Time Cap: 10 Minutes

AMRAP 16:

24/20 Calorie Fan Bike
16 Box Jump Overs (24"/20")
8 Shoulder To Overhead (155/105)

Accessory

3 Giant Sets For Quality:

:60 Prisoner Wall Sit
:40 Max V-Ups
:20 Max Barbell Bent Over Rows*

Rest 1 Minute Between Sets

*Athletes Choose Barbell Load

Strength

On The 2:30 x 4 Sets:

20-16-12-8 Front Rack Reverse Lunges

*Start At RPE 5-6 RPE & Build Across

Metcon

On The 3:00:

400m Run
Max Muscle-Ups*

*Complete 36 Muscle-Ups (Ring or Bar)
*No Rest Between Rounds

Time Cap: 18 Minutes

Metcon

AMRAP 4 x 4 Rounds:

2 Rounds:
36 Double Unders
12 Toes To Bar
8 Dumbbell Thrusters (50's/35's)
---
In Remaining Time: Max Calorie Row

Rest 2 Minutes Between Rounds

Strength

On A 13:30 Running Clock:

On The 2:00 x 3 Sets: 6 Bench Press (RPE 7)
On The 1:30 x 3 Sets: 4 Bench Press (RPE 8)
On The 1:00 x 3 Sets: 2 Bench Press (RPE 9)

Metcon

For Time:

75/60 Calorie Fan Bike
75 Power Snatches (75/55)

*Partition As Desired

Time Cap: 15 Minutes

Metcon

AMRAP 2:30 X 5 Rounds:

15 Box Jumps (24”/20”)
10 Shuttle Runs*
Max Rope Climbs*

Rest 1:30 Between Rounds

*1 Shuttle Run = 25’ Down + 25’ Back
*See Notes For Exercise Alternatives

Metcon

Team of 2

6 Rounds For Time:
30/24 Calorie Fan Bike
20 Hanging Clusters (135/95)
10 Wall Complex Wall Walks*

Time Cap: 36 Minutes

*1 Wall Complex Wall Walk:
1 Wall Walk + 1 Wall Facing Handstand Push-Up

CrossFit Open Workout 24.2

AMRAP 20:

300m Row
10 Deadlifts 
50 Double Unders*

*75 Single Unders

*RX (185/125)

*SC (135/95)

*Foundation (75/55)

Metcon

5 Rounds For Time:

400m Run
10-20-30-40-50 Wallballs (20/14)

Time Cap: 20 Minutes

Accessory

5 Rounds For Time:

10 Alt. Pistols
:30 Standing Hold*
50' Handstand Walk

Rest :30 Between Rounds

*Hold: Bearhug Sandbag or Dual Kettlebell Front Rack (53's/35's)

Time Cap: 15 Minutes

Strength

On The 2:00 x 8 Sets:

3 Split Jerks

Sets 1-2: 3 Tall Split Jerk*
Sets 3-4: 3 Pausing Split Jerk*
Sets 4-8: 3 Split Jerks

*Pause In Dip & Catch
*Review Video For Exercise Demonstration

Metcon

For Time:

30 Toes To Bar
30 Dual Dumbbell Box Step-Ups (50's/35's) (20")
20 Chest To Bar Pull-Ups
20 Burpee Box Jump Overs (24"/20")
10 Bar Muscle-Ups
10 Burpee Box Jumps (30"/24")
10 Bar Muscle-Ups
20 Burpee Box Jump Overs (24"/20")
20 Chest To Bar Pull-Ups
30 Dual Dumbbell Box Step-Ups (50's/35's) (20")
30 Toes To Bar

Time Cap: 20 Minutes

*Athletes Change Own Box Height
*Coach Danny Inspired Workout

Metcon

AMRAP 10:

20/16 Calorie Fan Bike
10 Hang Power Snatches (135/95)

Rest 5 Minutes

AMRAP 10:
20/16 Calorie Fan Bike
10 Hang Power Cleans (155/105)

Accessory (Posterior Chain Focused)

3 Rounds For Quality:

6 Partner Nordic Curls*
12 Barbell Side Bends*
:30 Weighted Superman Hold*

Rest 1 Minute Between Rounds

*RX+: Weighted GHD Sorenson Hold
*See Video For Exercise Demonstration

Strength

On The 3:00 x 3 Sets:

12-10-8 Front Squats

*Start At RPE 7-8 RPE & Build Across

Time

Metcon

10 Rounds For Time:

5 Front Squats (155/105)
10 Handstand Push-Ups

Time Cap: 15 Minutes

Metcon

3 Rounds For Time:

1,000/800m Row
50 AbMat Sit-Ups
25 Sumo Deadlift High Pulls (95/65)

Time Cap: 25 Minutes

Time

Metcon

Teams of 2

For Time:
300 Wallballs (20/14)
20 Rope Climbs*
1 Mile Team Run

*You Go, I Go (Except Run)
*Partition As Desired
*RX+: Legless Rope Climbs

Time Cap: 30 Minutes