Burpees

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5 min Warm-Up


10 min Alt EMOM

  • odd minutes: 10 burpees
  • even minutes: 8 burpees

Deadlifts

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

  • 5 Toes-To-Bar
  • 10 Sit-Ups
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10 min AMRAP

  • Burpees

10min Recovery/Warm-up


15 minutes AMRAP

  • 3 Wall Walks
  • 8 Cleans (115/80)
  • 12 Box Jump Overs (20″ box)
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10 min Alt EMOM

  • 10 Burpees
  • 7 Burpees

5 minute Transition


4 Rounds

  • 400m Run ( On Air Runner or 5 laps around Basketball Court)
  • 40 Wall Balls (20/14)

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5-min Set-up / Stretch


10 min AMRAP Warm-up

  • 100m Run
  • 5 burpees
  • 1 Wall Walk
  • 5 push-ups

5 min recovery


Partner – U Go I Go

  • 21 Clusters (95/65)
  • 21 Pull-Ups
  • 15 Cluster (115/80)
  • 15 Pull-Ups
  • 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

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10-min ALT EMOM

  • Odd MInute: 10 burpees
  • Even Minutes: 6 burpees

10-min Set-up/Warm-up


20 min I go U go

  • 10 cal ski Erg or Rower
  • 8 deadlifts 185/115
  • 2 wall walks

10-Min EMOM

  • Odd Min: 10 Burpees
  • Even Min: 5 Burpees

5-min Rest


21 – 15 – 9 For time (10 min Cap)

  • Wall Ball (20/14)
  • Push-Ups
  • Pull-ups

Finisher

  • 20 heavy Ball Over Shoulder (100/80)
  • 40 Toe-to-Bar

Break up as you wish.

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15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

  • 250m Row
  • 250m Ski

2 Sets

  • 10 Banded Good Mornings
  • 5/side DB Suitcase DL
  • 5/side DB High Pull
  • 5/side DB Push Press

1 Set

  • 5 DB Snatch (single arm)
  • 5 Lateral Burpees over DB
  • 5 DB Snatch (opposite arm)
  • 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)


CrossFit Open 24.1 For Time (15 min cap)

  • 21 1-arm DB Snatches (single arm) (50lb/35lb)
  • 21 Lateral Burpees over DB
  • 21 1-arm DB Snatches (opposite arm)
  • 21 Lateral Burpees Over DB
  • 15 1-arm DB Snatches (single arm)
  • 15 Lateral Burpees over DB
  • 15 1-arm DB Snatches (opposite arm)
  • 15 Lateral Burpees Over DB
  • 9 1-arm DB Snatches (single arm)
  • 9 Lateral Burpees over DB
  • 9 1-arm DB Snatches (opposite arm)
  • 9 Lateral Burpees Over DB
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10 min Set-up/warm-up


Relay For Time (2 teams – evenly split)

  • 5000m Row (250m/ individual)
  • After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
  • Every 4th minute, the whole team
    • 5 Burpees (everyone must have burpees done before returning to rower)

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs
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Partners for time:

  • 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
    • 9 1-arm Alt DB Snatches (50/35 DB)
    • 3 Burpees over the dumbbell
    • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
  • 1000m Ski-Erg Cash Out (split as needed)


Resources and Guides


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