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

Rounds/Reps

Strength

:30 On / 1:30 Off x 5 Rounds:

Max Deadlifts (RPE 7-8)

*Deadlifts Intended To Be Heavy
*Keep The Same Weight Across
*Singles or Touch & Go Reps Permitted
*Track Weight In Notes Section

Rounds/Reps

CrossFit Open Workout 25.1

AMRAP 15:

3-6-9-12... Lateral Dumbbell Burpees*
3-6-9-12... Dumbbell Hang Clean To Overhead*
30' Bodyweight Walking Lunge*

Dumbbell: (50/35)

* Add 3 Reps To Lateral Dumbbell Burpees and Dumbbell Hang Clean To Overheads Every Round
* Walking Lunge: 15' Out + 15' Back

Time

Metcon

On The Minute x Gymnastics Completed:

Odd Minutes: 12/9 Calorie Fan Bike
Even Minute: Max Gymnastics Repetitions*

Total Gymnastics Repetitions:
60 Box Jump Overs* (30"/24")
120 Sit-Ups*

*Partition As Desired
*RX+: 90 GHD Sit-Ups

Time Cap: 24 Minutes

Weight

Strength

On The 2:30 x 6 Sets:

Odd Rounds: 2 Pausing Back Squats* (RPE 8-9)
Even Rounds: 8 Back Squats (RPE 6-7)

*Pause :03 Seconds In Bottom
*Weight Stays The Same Across For Both
*See Notes For Example

Time

"Fran"

For Time:

21-15-9 Thrusters (95/65)
21-15-9 Pull-Ups

Time Cap; 6 Minutes

Reps

Metcon

AMRAP 4 x 4 Rounds:

500/400m Row
100 Double Unders*
Max Alternating Dumbbell Snatches (70/50)

Rest 2 Minutes Between Rounds

*150 Single Unders

Weight

Strength

Every :30 x 2 Sets:

5 Push Jerks (RPE 6)

Rest 1 Minute

Every :30 x 2 Sets:
4 Push Jerks (RPE 7)

Rest 1 Minute

Every :30 x 2 Sets:
3 Push Jerks (RPE 8)

Rest 1 Minute

Every :30 x 2 Sets:
2 Push Jerks (RPE 9)

Rest 1 Minute

Every :30 x 2 Sets:
1 Push Jerk (RPE 10)

Total Time: 9 Minutes

Time

Metcon

3 Rounds For Time:

600m Run
12-9-6 Wall Walks

Time Cap: 18 Minutes

Rounds/Reps

Metcon

Teams of 2

AMRAP 24:
48/36 Calorie Fan Bike
24 Overhead Squats (135/95)
12 Synchro Chest To Bar Pull-Ups

Rest 2 Minutes

At The 26:00
Build To A Heavy Set of 6 Overhead Squat*

Time Cap: 36 Minutes


*Each Partner Builds To A Heavy Set of 6
*Bar Must Be Taken From Floor
*Enter Weight in Notes
*Score Is Team Total

Rounds/Reps

CrossFit Open Workout 13.2

AMRAP 10:

5 Shoulder To Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

Weight

Post Metcon Strength

On The 2:00 x 5 Sets:

5 Push Press

*Start At 5-6 RPE & Build Across

Time

Metcon

8 Rounds For Time:

200m Run
16 AbMat Sit-Ups*
120' Carry*

Time Cap: 20 Minutes

*RX+: 10 GHD Sit-Ups
*Carry in 30' Segments
*See Notes For Carry Options

Completion

Accessory

On The 2:00 x 4 Sets:

60' Dumbbell Walking Lunges

Set 1&3: Single Arm Overhead (R)
Set 2&4: Single Arm Overhead (L)

Dumbbell: (50/35)

Time

Metcon

For Time:

30-24-18-12-6 Calorie Row*
6-12-18-24-30 Lateral Erg Burpees

*Women's Calories: 25-20-15-10-5

Time Cap: 18 Minutes

Time

Metcon

On The 3:00 x 4 Rounds:

90 Double Unders*
8 Front Squats (185/125)

Directly Into...

On The 3:00 x 4 Rounds:
30 Wallballs (20/14)
8 Shuttle Runs*

*135 Single Unders
*1 Shuttle Run = 25' Down + 25' Back

Score = Cumulative Time

Weight

Strength

On The 2:30 x 4 Sets:

5 Hang Power Cleans*

*Start At 6-7 RPE& Build Across
*Moderate-Heavy Barbell Cycling

Time

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
10 Power Cleans (135/95)
5 Bar Muscle-Ups

Time Cap: 15 Minutes

Time

Metcon

3 Rounds For Time:

36/28 Calorie Row
24 Kettlebell Goblet Reverse Lunges (70/53)
12 Burpee Box Jump Overs (24”/20”)

Time Cap: 18 Minutes

Completion

Mobility

For Completion:

:30 Hollywood Stretch (Each Side)
:30 Pigeon Stretch (Each Leg)
:30 Couch Stretch (Each Leg)

Time

Metcon

Teams of 2

4 Rounds For Time:
400m Team Run
30-24-18-12 Power Snatches
20 Synchro Toes To Bar
10 Wall Walks

Time Cap: 36 Minutes

Barbell Weights:
Round 1: (115/80)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/125)

Time

CrossFit Open Workout 17.5

10 Rounds For Time:

9 Thrusters (95/65)
35 Double Unders

Time Cap: 20 Minutes