Workout of the Day

open prep wk 5 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

• 8 bench press (3 second pause at top) + max rep push ups
• 10 “unbroken” strict/banded pull ups + 10 pendlay row
• 6 sumo deadlift + 10 db alternating arm db press
  • *(increase difficultly, reps or weight)

3 rounds : emom

• 1-2 : 24 double unders + 7 db thrusters (50/35)
• 3-4 : 12 burpee box jump overs
• 5 : rest

2 Rounds – Teams of 3

6-Min AMRAP at each station
1-Min Rest Between

Station #1
P1: 25 ft Sled Push + 15 Push Ups (AMRAP)
P2: Max Cal Row
P3: 200 m Run

Station #2
P1: 100 ft Burpee Broad Jump + 20 Air Squats (AMRAP)
P2: Max Cal Row
P3: 200 m Run

Station #3
P1: 10 Box Jump Overs + 15 Sit Ups (AMRAP)
P2: Max Cal Ski
P3: 200 m Run

P3 is pacer – Switch on run

CrossFit Games Open 26.2

For time: (15-min cap)

• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches (50/35)
• 20 pull-ups
• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches
• 20 chest-to-bar pull-ups
• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches
• 20 ring muscle-ups

scaled :

For time:

• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches (35/20)
• 20 jumping pull-ups
• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches
• 20 pull-ups
• 80-foot dumbbell overhead walking lunge
• 20 alternating dumbbell snatches
• 20 chest-to-bar pull-ups

open prep wk 3 day 5

OPTION A 

2 sets :

• 1-min any machine
• 5 inch worms (across gym)
• 5 single arm db deadlift
• 10 lateral hops over DB
• stretch

CrossFit Open 24.1 

15-min cap

• 21 Dumbbell Snatches (arm 1) (50/35 lb)
• 21 Lateral Burpees Over Dumbbell
• 21 Dumbbell Snatches (arm 2) (50/35 lb)
• 21 Lateral Burpees Over Dumbbell
• 15 Dumbbell Snatches (arm 1) (50/35 lb)
• 15 Lateral Burpees Over Dumbbell
• 15 Dumbbell Snatches(arm 2) (50/35 lb)
• 15 Lateral Burpees Over Dumbbell
• 9 Dumbbell Snatches (arm 1) (50/35 lb)
• 9 Lateral Burpees Over Dumbbell
• 9 Dumbbell Snatches (arm 2) (50/35 lb)
• 9 Lateral Burpees Over Dumbbell

OPTION B

*this will be programming into Saturdays group classes

CrossFit Games Open 26.1. 

12-min cap

For time:

• 20 wall-ball shots
• 18 box jump-overs
• 30 wall-ball shots
• 18 box jump-overs
• 40 wall-ball shots
• 18 medicine-ball box step-overs
• 66 wall-ball shots
• 18 medicine-ball box step-overs
• 40 wall-ball shots
• 18 box jump-overs
• 30 wall-ball shots
• 18 box jump-overs
• 20 wall-ball shots