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

Weight

Strength

On The 4:00 x 3 Sets:

18-12-6 Push Jerks*

*All Sets Must Be Unbroken
*Use Heaviest Weight Possible Each Set & Build Across

Rounds/Reps

Metcon

AMRAP 16:

400m Run
20 Pull-Ups
10 Shoulder To Overhead (155/105)

Time

Metcon

3 Rounds For Time:

750/600m Row
50 AbMat Sit-Ups*
25 Box Jumps (24"/20")

*RX+: 25 GHD Sit-Ups

Time Cap: 21 Minutes

Completion

Mobility

For Quality:

1:00 Frog Stretch
:45 Cobra
:30 Dead Hang

Time

Metcon

Teams of 2

12 Rounds For Time:
20/16 Calorie Fan Bike
10 Barbell Reps
2 Rope Climbs

Rounds 1-4: Thrusters (135/95)*
Rounds 5-8: Snatches (155/105)*
Rounds 9-12: Clean and Jerks (185/125)*

Time Cap: 36 Minutes

*See Notes For Alternative Weights

Merry Christmas!

Time

12 Days of Christmas

For Time:

1 Wall Walk
2 Deadlifts
3 Hang Power Cleans
4 Front Squats
5 Shoulder to Overhead
6 Push-Ups
7 Toes to Bar
8 Alternating Dumbbell Snatches
9 Lateral Dumbbell Burpees
10 Alternating Dumbbell Box Step-Ups
11 Muscle-Ups
1200 Meter Run/Row

RX:
Barbell: (135/95)
Dumbbell: (50/35)
Box: (20")

Reps

Metcon

AMRAP 2 x 5 Rounds:

15 Dumbbell Bench Press
60' Farmer's Carry Dumbbell Walking Lunge
Max Double Unders*

Rest 2 Minutes Between Rounds

Dumbbells: (50's/35's)

*RX+: Heavy/Drag Rope Double Unders

Completion

Accessory

On The Minute x 10:

Odd Minutes: 12 Feet Elevated Inverted/Ring Row
Even Minutes: Max L-Sit

Weight

Strength

On The 3:00 x 3 Sets:

3-6-9 Back Squats*

*Must Add Weight Each Set
*Start At 6-7 RPE & Build Across
*Strength Endurance Focus

Score = Heaviest Weight For Set of 9

Time

Metcon

10 Rounds For Time:

12 American Kettlebell Swings (53/35)
9/6 Calorie Fan Bike
10-9-8-7-6-5-4-3-2-1 Box Jump Over (30"/24")

Time Cap: 20 Minutes

Rounds/Reps

Metcon

AMRAP 5-4-3-2-1:

5 Shuttle Runs*
5 Gymnastics Reps*

Rest 1 Minute Between AMRAPs

Odd Rounds: Strict Pulls-Ups
Even Rounds: Burpees To Target

*Each AMRAP Reduce Reps By 1
*1 Shuttle Run = 25’ Down + 25’ Back

Time

Metcon

Teams of 2

For Time:
200/160 Calorie Row
150 Handstand Push-Ups
100 Synchro Dumbbell Hang Clean and Jerks (50/35)

*Partition Reps As Desired

Time Cap: 30 Minutes