"Go Fish"
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Jerks (155/105)
Fitness (Bootcamp)
"Go Fish"
For Time:
800 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (95/65)
15 Barbell Facing Burpees
9 Push Jerks (95/65)
Performance (CrossFit)
Snatch EMOM
EMOM x 10
Complete 1 complex on the minute
1 Complex:
Snatch Grip Deadlift, 1 Power Snatch, 1 OH Squat
AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Power Snatch 135/95lbs
Rest 2:00
Fitness (Bootcamp)
EMOM
EMOM x 10
Complete 1 complex on the minute
1 Complex:
Deadlift, Strict OH Press, 1 Back Squat
AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Back Squats 135/95lbs
Rest 2:00
(Performance and Fitness)
Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 15/10 Cal Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 25/20 Hand Release Push Ups
Station 5 – 20 Goblet Squat (50/35)
Goal should be to finish this entire workout without falling short in any interval roughly around a minute.
There should be 30 seconds to rotate and rest.
If the prescribed repetitions or distances are unattainable,
please adjust the reps such that you are able to complete the first round relatively comfortably,
and by the final round you will be challenged both mentally and physically.
Pyramid Double Helen: 2010 CrossFit Games
For Time
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Squat Cleans
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing
Note times for each set (each 8 min)
Bootcamp (Fitness)
Every 8 minutes, for 32 minutes (4 sets) for times:
15/10 Calories of Rowing
15 DB Thrusters (35/25)
90 Single Unders
15 Knee Raises
15/10 Calories of Rowing
3 Giant Sets:
10 Each Leg Bulgarian Split Squat
20 Banded Good Mornings
30 Glute Bridges
12 Min AMRAP
12 Cal Bike
12 Deadlifts (225/ 1550
12 Wall Balls(20/14)
CrossFit (Performance)
For time:
800 Meter Run
immediately followed by…
Three rounds of:
10 Single-Arm Overhead Dumbbell Walking Lunges (Right Arm)
20 DB Alt. Snatches
10 Single-Arm Overhead Dumbbell Walking Lunges (Left Arm Arm)
20 DB Alt. Snatches
immediately followed by…
800 Meter Run
DB Weight (50/35)
Bootcamp (Fitness)
Same format but bootcamp can be a 400m run with just normal walking lunges holding dumbells to the side (35/25)
Skill Work:
15 Minute practice on HSPU. IF they still dont have the ability, show them the right technique from the box variation and how they can progress.
AMRAP 5 x 4 Rounds
15 American Kettlebell Swing (53/35)
10 Clean and Jerks (115/75)
5 Kipping HSPU
Rest 2 Min After Each Round
Bootcamp (Fitness)
Can keep the same as above or the following:
AMRAP 5 x 4 Rounds
15 Russian Kettlebell Swing (53/35)
10 Push Press (75/55)
5 Push ups
Rest 2 Min After Each Round
12 Min EMOM:
Odd Min: 5 Front Squats (Moderate)
Even Min: 20 Second Hollow Hold
For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Pull Ups
Bootcamp (Fitness)
For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Ring Rows or Assited Pull Ups
30min AMRAP (with a Partner)
50 Walking Lunges (each leg)
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
60 Calories bike/row
60 Kettlebell Swings (2/1.5 pood)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope Climbs (15 ft)
One person works at a time
Teams of 3 (30 minute cap)
3000m row
30 dead lifts (185/135)
60 burpee box jump overs
90 toes to bar
60 burpee box jump overs
30 dead lifts
3000m row
12-10-8-6:
Dumbbell Strict Presses (Each Side)
After Each Set: 21 Sit-ups
Followed by…
100 Band Pull-Aparts
Running time trials
800m
600m
400m
200m
100m
Rest between each distance as long as the run took.
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
10 Rounds:
100 Meter Run
1 Legless Rope Climb
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)
For Time:
100 Calorie Assault Bike/Row
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between
10 to 1 descending ladder
Kettlebell Swings (1.5/1)
Alternating KB Cleans
Alternating Turkish Get Ups
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike/Row
1 Minute Rest
On the 1:00 – 5 Toes to Bar
On the 2:00 – 6 Toes to Bar
On the 3:00 – 7 Toes to Bar
On the 4:00 – 8 Toes to Bar
On the 5:00 – 9 Toes to Bar
On the 6:00 – 10 Toes to Bar
25 min AMRAP
800 Meter Run
21 Power Cleans (185/135)
400 Plate Run (45/35)
21 Burpee Box Jump Overs (24/20)
Tabata Fight Gone Bad
With a Running Clock in 20 minutes
Tabata Wall Ball (20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55 lb)
Tabata Row (for calories)
"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
