10m - Dynamics - 3 rounds at a warm up pace of run down & back three times, 10 KB Deadlifts, 10 Russian KBS, 10 Glute Bridges.
MetCon - 20m amrap with a partner, you go, I go:
10 KBS 24kg/16kg (all the way overhead)
8 Burpees
*If you do not have a partner, rest the equivalent amount of time it took you to complete one round.
10m - Dynamics - 3 rounds at a warm up pace of 25/20 Calorie Row, 10 Elbow to Instep (5/side), 10 Banded Air Squats.
MetCon - 11m AMRAP:
9 Thrusters 95/65
3 Wall Walks
10m - Dynamics - 3 rounds at a warm up pace of run down & back three times, 10 good mornings, 10 kip swings.
FT:
30-20-10 Alt. Dumbbell Snatches 50/35lbs
30-20-10 Box Jumps 24”/20” (no rebounding allowed)
15-10-5 Bar Muscle Ups
*This workout is performed 30 DBS, 30 Box Jumps, 15 BMU, 20 DBS, etc...
10m - Dynamics - 3 rounds at warm up pace of 50 single unders, 10 scap pull ups, 5 inch worms with 2 pushups at the bottom.
MetCon - 4RFT:
500m Row
50 Double Unders (100 singles)
15 HSPU (dumbbell push press 50/35lbs)
10m - Dynamcis
MetCon - 20m AMRAP, You Go, I Go:
8 Burpee WBS 20/14lbs
4 Muscle Ups (6 CTB/PU/Jumping CTB)
*Competitor’s use 30/20lbs.
**It’s exactly what it sounds like - you will do a burpee, pick up your WB, do a WBS, and then CATCH the ball before dropping it and going into your next burpee.
10m - Dynamics
5m - HPS Prep
10m - Kip HSPU Prep
MetCon - 12m AMRAP:
10 Hang Power Snatch 115/75
10 Box Jumps 24”/20”
10 HSPU
10 Box Jumps 24”/20”
10m - Dynamics
FT:
100/80 Calorie Assault Bike
100/80 Calorie Row
50 Burpees over Rower
10m - Dynamics
5m - Movement Prep
10m EMOM:
E- 15 V-Ups
O- 30 Russian Twists (15/side)
MetCon - FT:
100 Russian KBS 32kg/24kg
*EMOM, including start of the workout, 8 Goblet Squats with your KB
10m - Dynamics
15m - C&J Prep
Strength - 15m to a Heavy Complex:
Squat Clean + Front Squat + Split Jerk
MetCon - 6m AMRAP:
8 Push Press 115/75
24 Double Unders
10m - Dynamics
10m - Movement Prep
MetCon - Back to Back:
7m AMRAP:
6 Alt. Front Rack Lunges 95/65
8 Burpees over the Bar
10 Pull Ups
-2m rest-
Repeat.
10m - Dynamics
10m - Prep
Metcon - 10m AMRAP - Mainsite 171209:
20 WBS 30/20lbs to 11’/10’
10 Strict Pull Ups (ring rows)
Accessory (rest of class) - 3 giant sets:
14 Alternating Dumbbell Curls (5/arm)
14 Push Ups
14 Banded Tricep Extensions
10m - Dynamics
10m - Snatch Prep
Strength - Every 75 seconds for 6 sets, ascending:
Snatch + OHS + Hang Snatch
MetCon - 10RFT:
2 Power Snatches @ ~85% of Complex
8 Box Jumps 24”/20”
*10m time cap
10m - Dynamics
6 Rounds:
1m - Assault Bike for Cals
1m - Row for Cals
1m - Rest
*These should both be at a high intensity
10m - Dynamics
15m - Movement Prep
FT:
1,000m Row
-into-
5 rounds:
30 Double Unders
10 TTB
3 Hang Squat Cleans 185/125
10m - Dynamics
10m - Muscle Up Prep
5m - OHS Prep
MetCon - On a 12m clock accumulate as many burpee over the bar as possible...
Every 2 minutes, including the start of the workout, perform:
7 Deadlifts 135/95
5 Overhead Squats 135/95
3 Muscle Ups (or 6 CTB/Pull Ups/Jumping CTB)
Mobility - Saddle & Seated Straddle
10m - Dynamics
4 Rounds of 3m on/1m off:
10 Alt. Jump Lunges (5/leg)
8 Alt. Dumbbell Snatches 50/35
10 Air Squats
8 Alt. Dumbbell Snatches 50/35
Mobility - Single Leg Saddle Pose 2m/side & Pigeon Pose 1m/side
10m - Dynamics
15m - Movement Prep
MetCon - FT with a partner:
200 Double Unders (3 singles count as 1 double under)
100 Burpees to a plate 45/25
100 OH Plate Lunges 45/25
100 TTB
100 KBS 32kg/24kg
*Partners may split work however and whenever they want.
*30m time cap. Comp will do 300 dubs. May modify dubs number down, obviously!
10m - Dynamics
10m - Movement Prep
MetCon - FT:
21-15-9
Thrusters 95/65
Pull Ups
*12m time cap
**We will run 2 heats so athletes can judge and count for each other.
Mobility - Saddle & Twisted Cross
10m - Dynamics
FT:
2,000m Row (maximal effort)
-full recovery-
1,000m Row at comfortable pace
-2m rest-
500m Row at comfortable pace
10m - Dynamics
15m - Movement Prep
FT:
21-15-9
Power Cleans 135/95
HSPU
Mobility - Seated Straddle & Puppy Dog
10m - Dynamics
10m - Movement Prep
MetCon - 16.3 - 7m amrap:
10 Power Snatches 75/55
3 Bar Muscle Ups
*Two heats so athletes just each other today.
Mobility - Forearms
10m - Dynamics
15m - C&J Prep
Strength - 15m:
1RM Clean & Jerk
MetCon - FT:
50 Bar Facing Burpees
10m - Dynamics
10m - Snatch Prep
15m - Max Snatch
MetCon - 7m amrap:
30 Double Unders
10 KBS 24kg/16kg
15m - Dynamics
Crossfit Games Lift Off 2017
12m amrap:
25 pull ups
50 Cal Row
100 OHS 45lbs
50 Box Jumps 24/20"
25 Pull Ups