Warm up:
3x
1'30" Bike
10-10 Lateral lunge
15 Med ball sq
30" Front plank on hands
Strength:
Back sq
3x3 @80-90%
Skill:
EMOM 12
1.: 2-6 RMU/BMU/Burpee pull up
2.: 1-2 Rope climb
3.: rest
4.: 1-2 Rope climb
5.: 2-6 RMU/BMU/Burpee pull up
6.: rest
Bonus:
EMOM 10
2-4 Wall walk
Warm up:
3' bike
2x
15-15 Front rack openers
5 Hang sq clean
5 Split jerk
5 Thruster w/ 2" pause at top
Strength:
Clean pull + Power clean + High hang sq clean + Power jerk
3x(1+1+1+1)@40-60%
Sq clean + Split jerk
3x(1+1)@75-85%
Metcon:
For time:
15-12-9
Power snatch @52/39kg
Box jump / step down
*rest 3'
3x
12 OHS @52/39kg
9 Strict HSPU
Accessory:
3x
8-8 Lateral box step up w/ med ball bear hug hold @14/9kg
10-10 Rotating lunge w/ floor touch
20 HIGH jumping lunge
3x
10-10 Landmine single leg RDL
Warm up:
3'
2x
10-10 Pec stretch on ring
8-8 Single arm ring row
10 Sots press w/ PVC or empty BB
5 Inchworm
Strength:
5x
2 Bench press @85-90%
Metcon:
For time:
3x
8 dDB thruster @2x22.5/15kg
8 T2B
2x
12 Thruster @45/30kg
12 C2B
1x
24 Wall ball @9/6kg
24 Burpee pull up
Accessory:
Build to a 2RM weighted strict pull up
EMOM 8
8 dDB bent over row
Warm up:
3' Bike
3x
8-8 Front rack oponers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam @9/6kg
Strength:
Front sq
5x2 @ 85-90%
Metcon:
EMOM 24
1.: 15/12 cal row // 6 Shuttle run
2.: 10-15 T2B // 1-2 Rope climb
3.: 8 dDB box step over // 7.5-15m dDB OH walking lunge @2x22.5/15kg
4.: rest
"//" - alternating each round
Accessory:
Every 2' for 8'
1.: 40" Jumping lunge
2.: 40" Skater jump
3x
15-20 Banded good morning
Warm up:
3' Cardio
2x
16 Front rack openers
8-8 Lunge w/ lateral flexion
8 OHS w/ empty BB
8 Ring kip swing
Strength:
DB bench press
Build to heavy set of 10
*rest 2'
Max reps @ 50-60% of heavy 10
*rest 2'
Max rep push up w/ 2" pause at top
GHD ab hold/Hollow hold
2' for quality
Metcon:
"2022 age group quarterfinals, workout 2"
For time:
50 OHS @45/30kg
40 Bar facing burpee
40 Back rack walking lunge @45/30kg
30 Bar facing burpee
30 Power clean @45/30kg
20 Bar facing burpee
20 Alt pistol
10 RMU
Tc.: 20'
Warm up:
3' Cardio
2x
2 wall walk + 10" hold
5 Muscle clean
5 Clean pull
5 Power clean
5 Strict press
Strength:
Power clean + Front sq + Sq clean + Split jerk
5x (1+2+1+1)
Sq clean + Split jerk
3x (1+1)
Metcon:
AMRAP 10
10m Left DB OH lunge @22.5/15kg
15 T2B
10m Right DB OH lunge
15 Box jump over
Accessory:
3x
15-15m Suitcase carry (single arm) @32/20kg
10-10 Side band
Warm up:
3x
1'30" Bike
20 Fast plate hop
10 GHD back extension
20 Alt lunge + twist
Strength:
Back sq
6x6 @ 80%
Skill:
EMOM 12
1. 2-6 RMU/ BMU/ Burpee pull up
2. 60 Double under
3. Rest
4. 60 Double under
5. 2-6 RMU/ BMU/ Burpee pull up
6. Rest
Bonus:
15-12-9-6-3
Strict HSPU
Tc.: 12'
Warm up:
3' Cardio
2x (empty BB)
10 Snatch DL
10 Hang muscle snatch
5 Snatch Balance
30"-1' Overhead squat bottom hold
Strength:
Halting snatch DL + Low hang sq snatch + Sq snatch w/ 3" pause in receiving position + Snatch balance + OHS
3x(1+1+1+1+1) @ 40-60%
Halting snatch DL + Low hang sq snatch + Sq snatch
1x (1+2+1) @ 65-70%
1x (1+1+1) @ 72-75%
Sq snatch
2x1 @ 78-83%
Metcon:
AMRAP 10
10 DB snatch @1x32/22.5kg
2x4.5m Handstand walk / 2-4 Wall walk
9/6 Cal assault bike
Accessory:
Front rack dDB box step up
2x20
Warm up:
3' Ski
2x
10-10 Pec stretch on ring
10 Banded Z press
10-10 Lat stretch on ring
10 Alt lunge w/ lateral flexion
Strength:
5x
2 Strict press @ 85-90%
Metcon:
Amrap 5
1000/800m Row
8 Thruster @ 52/39kg
in remaining time, max GHD sit up
*rest 3'
Amrap 5
15 GHD sit up
8 Thruster @ 52/39kg
in remaining time, max Distance Row
Accessory:
Max unbroken weighted Strict pull up
rest 1'
Max unbroken Strict pull up
rest 1'
Max unbroken band assisted Strict pull up
3x
20-30 Banded face pull
Warm up:
3' Cardio
2x (empty BB)
5 Good morning
5 Muscle clean
10-10 Front rack openers
5 Strict press
5 Front sq
5 Thruster
Metcon:
CrossFit Open 26.3
2x
12 Burppe over the bar
12 Power clean @43/29kg
12 Burpee over the bar
12 Thruster @43/29kg
2x
12 Burppe over the bar
12 Power clean @52/34kg
12 Burpee over the bar
12 Thruster @52/34kg
2x
12 Burppe over the bar
12 Power clean @61/38kg
12 Burpee over the bar
12 Thruster @61/38kg
Tc.: 16'
Strength:
Every 2'30" for 10' (4x)
6-10 Strict Press @ 60-70%
8x
20" Hollow hold
10" Rest
20" Max rep mountain climber
*Rest 10" btw sets