Monday
The CrossFit Open
23.2a
Complete as many reps as possible in 15 minutes of:
• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2b
Immediately following 23.2A, athletes will have 5 minutes to establish:
• 1-rep-max thruster (from the floor)
Tuesday
Workout
Performance
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (24/16)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
(Score is Time)
RPE 7
Fitness
IN TEAMS OF 2...
AMRAP x 25 MINUTES
10-9-8-7-6-5-4-3-2-1*
Box Jump Overs (24/20)
Knees to Chest
Power Snatch (42.5/30)
*After each full round complete a 100m Run (Together)
**P1 works while P2 Rests. Split work as needed.
Once the final round of 100m is completed start back at the beginning.
Each 100m run counts as 1 rep.
(Score is Total Reps)
Wednesday
Partner Workout
Performance
IN TEAMS OF 2...
AMRAP x 25 MINUTES
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (60/42.5)
*After each full round complete a 100m Run (Together)
**P1 works while P2 Rests. Split work as needed.
Once the final round of 1/100m is completed start back at the beginning.
Each 100m run counts as 1 rep.
(Score is Total Reps)
Fitness
IN TEAMS OF 2...
AMRAP x 25 MINUTES
10-9-8-7-6-5-4-3-2-1*
Box Jump Overs (24/20)
Knees to Chest
Power Snatch (42.5/30)
*After each full round complete a 100m Run (Together)
**P1 works while P2 Rests. Split work as needed.
Once the final round of 100m is completed start back at the beginning.
Each 100m run counts as 1 rep.
(Score is Total Reps)
Weightlifting
EMOM 12
Odd - 5 x Front Squat @ 80% of 1RM C&J
Even - 8 x Bench Press - Challenging but comfortable - RPE 6/7
For Quality
On a 15min clock
5 Sets
4 x Tall Power Snatch @ 50%
8 x Snatch Pull @ 50%
8 x BTN Snatch Press (with bands) - Athlete choice
Thursday
Workout
Performance
AMRAP x 20 MINUTES
400m Run
20 Plate GTOH (Athlete Choice)
8/8 Lateral Box Step-Ups (24/20)
200m Run
10 Hand Release Push-Ups
8 Plate Alt. Box Step-Overs
(Score is Rounds + Reps)
RPE 6
Fitness
AMRAP x 20 MINUTES
2:00 Run for Distance
16 Plate GTOH (Athlete Choice)
12 Alt. Box Step-Ups (24/20)
1:00 Run for Distance
10 Push-Ups
8 Plate Alt. Box Step-Ups
(Score is Rounds + Reps)
RPE 6
Hero
Bordesley
For Time
400 meter Row
30 Wall Ball Shots (20/14 lb)
400 meter Run
30 Burpees
400 meter Row
30 DB Lunges (1 x 22.5/15)
400 meter Run
30 Hand Release Push-Ups
400 meter Row
100 meter Farmer's Carry (2 x 22.5/15)
400 meter Run
100 Sit-Ups
Friday
Strength
Performance
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans*
MIN 2 - 1-2 Bar Muscle-Ups
RPE 7 *Start moderate and build up to and possibly past workout weight.
(Score is Weight)
Fitness
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans*
MIN 2 - 2-3 Pull-Ups
RPE 7 *Start light and build up to and possibly past workout weight.
(Score is Weight)
Workout
Performance
15 ROUNDS FOR TIME
3 Bar Muscle-Ups*
2 Box Jumps (30/24)
1 Power Clean (90/65)
*2 Ring Muscle-Ups Optional.
(Score is Time)
RPE 9 - SEND IT!
Fitness
12 ROUNDS FOR TIME
6 Pull-Ups*
4 Box Jumps (24/20)
2 Power Clean (70/47.5)
*4 Chest to Bar Pull-Ups Optional.
(Score is Time)
RPE 9 - SEND IT!
Friday Night Lights
OPEN WORKOUT 23.3!
Saturday
Endurance
Performance
EMOM UNTIL COMPLETION*
MIN 1 - 14/11 Cal Row
MIN 2 - 18 Wall Balls (20/14)
MIN 3 - Max Burpees*
MIN 4 - Rest
*Rotate the movements OTM until 100 Burpees have been completed...
(Score is Time)
Fitness
EMOM UNTIL COMPLETION*
MIN 1 - 11/8 Cal Row
MIN 2 - 13 Wall Balls (14/10)
MIN 3 - Max Burpees*
MIN 4 - Rest
*Rotate the movements OTM until 75 Burpees have been completed...
(Score is Time)
Partner Workout
Performance
IN TEAMS OF 2...
AMRAP x 24 MINUTES**
20 Pull-Ups
40 Push-Ups
50/40 Cal Bike
60 Air Squats
**Split work as needed. P1 works while P2 Rests.
(Score is Total Rounds + Reps)
RPE 7
Fitness
IN TEAMS OF 2...
AMRAP x 24 MINUTES**
20 Ring Rows
30 Push-Ups
40/30 Cal Bike
50 Air Squats
**Split work as needed. P1 works while P2 Rests.
(Score is Total Rounds + Reps)
RPE 7
Sunday
Weightlifting
EMOM 15
Min 1 - 3 x Power Snatch @ 60% (of 1RM Snatch)/RPE 6
Min 2 - 6 x Snatch Pull @ 60% (of 1RM Snatch)/RPE 6
Min 3 - 12 x Plate Front Raise
EMOM 18
Min 1 - 2 x Front Squat + 2 x Jerk @ 50% (of 1RM C&J)
Min 2 - 8 Back Squat @ 50% (of 1RM C&J)
Min 3 - :50 Plank
HIIT60
Performance
AMRAP x 16 MINUTES
9 Up-Down Box Crawl Overs (Athlete Choice)*
15 Deadlift (60/42.5)
21 Sit-Ups
100m Single DB or KB Suitcase Carry (AHAP)**
*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
**Switch Arms as Needed
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP x 16 MINUTES
9 Up-Down Box Crawl Overs (Athlete Choice)*
15 Deadlift (42.5/30)
21 Sit-Ups
100m Single DB or KB Suitcase Carry (AHAP)**
*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
**Switch Arms as Needed
(Score is Rounds + Reps)
RPE 8
Post Workout Strength
4 SETS
15 Barbell Curls*
10 Tuck-Up + V-Up
-Rest As Needed B/t Sets-
RPE 6
*Option to switch b/t Supinated and Pronated Grip.