Workout

Warm-up
• Tabata Row

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
8-6-4-2:
• Dumbbell Turkish Get-ups

Alternate arms. Start light. Increase weight to finish as heavy as possible.

Conditioning
For time:
• 400 m Run
• 20 Back Squats 135/95#
• 400 m Run
• 15 Back Squats 155/105#
• 400 m Run
• 10 Back Squats 175/115#
• 400 m Run
• 5 Back Squats 195/125#

Bar starts from the rack. Increase weight after each set of squats.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Thruster
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
Tabata Slam Balls 30/20#

Conditioning
10 rounds for time:
• 5 Thrusters 115/75#
• 30 Double Unders
• 1 minute Rest

Warm-up
2 rounds:
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

 Conditioning
20-18-16-14-12-10-8-6-4-2 for time:
• Dual Dumbbell Hang Power Clean 50/35#
• Dual Dumbbell Front Rack Lunges 50/35#
• Toes-to-bar

Warm-up
• 100 Double Unders

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank

Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#

Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 300 m Row

*Penalty: 10 push-ups every time you break the wall balls

Warm-up
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 53/35#

Strength
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Overhead Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Conditioning
5-10-15-20 reps for time:
• Box Jumps 24/20”
• Squat Cleans 115/75#
• 400 m Run

Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
Reverse Tabata L-Sit

A reverse tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest.

Conditioning
10 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Burpee Pull-ups
• 4 Power Snatches 75/55#
• 4 Burpee Pull-ups
• 6 Power Snatches 75/55#
• 6 Burpee Pull-ups
… continue pattern until time is up.

Warm-up
2 rounds:
• 200 m Run
• 10 Kettlebell Swings 35/18#
• 10 Goblet Squats 35/18#

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 30 sec Forearm Plank
• 10 sec Rest
• 30 sec Side Plank Forearm Right
• 10 sec Rest
• 30 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
20 min AMRAP:
• 5 Deadlifts BW/70%BW
• 10 Toes-to-bar
• 100 Single Unders

BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar

Warm-up
• 300 m Row

3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 m Walking Lunges

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for time:
• 5 Front Squats 135/95#
• 15 Burpees Lateral Over Bar
• 25 Wall Balls 20/14#

Barbell starts from the ground.

Warm-up
• 50 Single-Unders
• 50 Double-Unders
• 50 Single-Unders

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
10 rounds for time:
• 10 Air Bike (calories)
• 5 Strict Pull-ups
• 5 Bench Presses 135/95#

Warm-up
• 400 m Run

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
Every 90 sec for 15 min:
• 200 m Row
• Max Dumbbell Snatch 50/35#

Every 90 seconds for 15 minutes (10 sets), row 200 meters then perform as many dumbbell power snatches, alternating arms after each repetition, as possible in the remaining time. Repeat for a total of 10 sets. Score is total snatches completed.

Warm-up
• 20 cal Air Bike
• 20 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
10 min AMRAP:
• 5 Hang Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Bar Dips
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
4 rounds for time:
• 1 min Plank Hold
• 50 Double Unders
• 25 Box Dips 24/20”
• 25 Barbell Curls 45/35#
• 25 Back Rack Step Ups 45/35# 24/20”

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold

Strength
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
“CrossFit Open 21.3”
For time (15 min time cap):
• 15 Front Squats 95/65#
• 30 Toes-to-Bar
• 15 Thrusters 95/65#

Rest 1 minute, then:
• 15 Front Squats 95/65#
• 30 Chest-to-bar Pull-ups
• 15 Thrusters 95/65#

Rest 1 minute, then:
• 15 Front Squats 95/65#
• 30 Bar Muscle Ups
• 15 Thrusters 95/65#

Immediately upon completing or reaching the time cap for 21.3:

“CrossFit Open 21.4”
For max load, complete the following complex (7 min time cap):
• 1 Deadlift
• 1 Clean (any kind)
• 1 Hang Clean (any kind)
• 1 Jerk (any kind)

Warm-up
2 rounds:
• 10 Mountain Climbers
• 10 Air Squats
• 200 m Run

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
27-21-15-9 reps for time:
• Shoulder-to-Overhead *
• Pull-ups

*Round of 27: 75/55#
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
Every 3 min for 15 min:
• 20 Russian Kettlebell Swings 70/53#
• 30 AbMat Sit-ups
• Max Ski Erg OR Row (calories)

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning
6 rounds for time:
• 5 Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Wall Balls 20/14#

Warm-up
3 rounds:
• 10 Crossover Toe Touches
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Bar Dips
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
For time:
• 50 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 40 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 30 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 10 Air Bike (calories)
• 15 Overhead Squats 95/65#

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

 Conditioning
“CrossFit Open 21.2”
For time (20 min time cap):
• 10 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 30 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 40 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 50 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”

Repeat of CrossFit Open 17.1

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 20 Bicycle Sit-ups

Conditioning
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups

Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 20 min

Scaled option:
Alternating EMOM until 100 Push-ups:
• Even min: 10/8-calorie Row
• Odd min: Max Push-ups

In the first minute, complete 10 calories for men / 8 calories for women on the concept2 rower, rest in the remaining time. Then in the second minute, complete as many push-ups as possible. Repeat this until 100 push-ups have been completed. Score is time.

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Passthroughs
• 15 PVC Overhead Squats

Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Every 2 minutes, perform 15 power snatches then as many chest-to-bar pull-ups as possible in the time remaining. Continue for 10 min (5 rounds). Score is total number of chest-to-bar pull-ups.