Monday
Every 2:30 x 5 Sets:
-1 Tough, Repeatable Set of HSPU
-6-8 Touch-N-Go Deadlift 60-70%
+
“Columns & Rows”
AMRAP 18:00 (with a partner)
-Alternate Full Rounds of 11.1
*partner rows for distance
(score 1: 11.1 Rounds & Reps)
(score 2: total row distance)
…
1 Round of Open Workout 11.1
-30 Double Unders
-15 Power Snatch 75/55lb
Tuesday
Every 1:30 x 12 Sets:
1) 20s Max Sandbag Bearhug Squats
2) 20s Max Goblet Squat
3) 20s Max Barbell Hip Thrusts
*sets 1-3 are additional warm-up*
+
“Looney Tunes”
5 Sets (2:00 On, 2:00 Off)
-12 Toes-to-Bar
-8 Dual Step-Over 20″ – 50/35’s**
-12 AbMat Sit-Up
-Max AirBike Calories
*only bike cals are scored
*scale as needed to have time to bike
**DB or KB’s
Wednesday
AMRAP 12:00 @ Warm-Up Pace
-7 Calorie Erg
-5 Tall Muscle Clean
-3 Zombie Rope Climbs
-1 Bear Crawl Length (25ft)
+
Every 2:00 x 7 Sets:
-2-3 Hang Power Clean*
-2-3 Rope Climbs 12ft
*start moderate, end heavy
*heaviest successful load is your score
+
Every 2:00 x 7 Sets:
-6-8 DB Bench Press; mod-heavy
-8-12 DB Pec Flys
Thursday
EMOM 10:00
1) 4-6 Strict Chin-Up*
2) 6-8 Tall Kneeling KB Strict Press
*weight or assist as needed to make challenging
+
“Half Pipe”
4 Sets @ Ramping Pace
(2:30 On, 1:00 Off)
-15/12 Calorie Row
-2x25ft KB Overhead Lunge**
-Max Calorie Row
**switch hands at turnaround
*goal is to increase calories each set
*only final set “max cals” is scored
+
AMRAP 14:00 @ Quality-Focused Pace
-5/5 Clamshell Raises
-10 Frog Hip Thrusts
-5/5 Box Step-Down; 3s lower
-10 Hurdle Step-Over; PVC Off Box
-10 Plank to Hands on Wall
Friday
“CrossFit Open 26.1″
For Time (12:00 Cap)
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
*20/14lb, 10/9ft
*24/20″ box
Saturday
A. Hinging / Inversion
Every 20s x 20 Sets: (5 Rounds)
1) Max Cleans 155/105lb; as singles
2) Max HSPU
3 & 4) Rest
+
B. Quarters Support
AMRAP 15:00 @ High Quality, Low Fatigue
-2 Rope Climb; first rep legless if possible
-10 GHD Sit-Ups
-50ft Dual DB Overhead Carry 70/50’s
*scale as needed to keep unbroken with quality positions
+
C. Seated DB External Rotation; Off the Knee (2 x 8/8) 5-10lb
+
D. AMRAP 8:00 @ 25:00 AMRAP Pace
-5 Chest-to-Bar
-10 DB Snatch 50/35llb
-15 Row Cals
…
rest 2:00
…
AMRAP 8:00 @ High Effort, but Even Splits
-15 Toes-to-Bar
-50 Double Unders
-15 Row Calories
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.