Author: WodUp

A. Context : Competition

Context : Competition
Small sets, small rest for long workouts.Scoring: Not Scored

B. 'St Petersburg' Kettlebell Warm – up :

'St Petersburg' Kettlebell Warm – up :
100' Suitcase Carry,
100' OH Carry,
2/2 Turkish Get – up,
12 Russian Swings,
8/8 Front Rack/Overhead Squat,
30s Floor Scap Stretch,
30s Psoas so good stretchScoring: Not Scored

C. Practice :

Practice :
Spend 8 mins working on Rope Climbs and Progressions.Scoring: Not Scored

D. Wittman

7 Rounds for Time:
– 15 Kettlebell Swings @ 1.5/1 pood
– 15 Power Cleans @ 95/65 lbs
– 15 Box Jumps 24/20 inches

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A. Context : Practice

Context : Practice
Why is pacing important.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
200m Medball Run/2 mins Jump Rope,
Then 3 Sets of :
10 Broad Jumps,
10 Push – ups,
10 Sit – ups,
10 Lunge StepsScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Spend 6 mins working up to a max distance Broad Jump.Scoring: Not Scored

E. Alternating Sets: Back Squat, Strict Ring Dip

5 sets of:
E1. 5 Back SquatsE2. 5 Strict Ring Dips

F. 'Soft Tide'

'Soft Tide'
For time
40 Lateral Burpees Over Bar
Row (800/700/600m)Scoring: Time (lower is better)

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A. Context : Competition

Context : Competition
Move like you are being judged for the Open.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch WormsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 with an Empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Rack Press behind the neck,
Overhead SquatScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

9 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 55-75%E2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

F. 5 Rounds For Time of Deadlifts, Hang Power Cleans, and Overhead Squats

5 Rounds for Time:
– 9 Deadlifts @ 135/55 lbs
– 6 Hang Power Cleans @ 135/55 lbs
– 3 Overhead Squats @ 135/55 lbs

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A. Context : Mental Toughness

Context : Mental Toughness
Really ‘selling out’ early on.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
2 mins Jump Rope,
Then 3 Sets of :
8 Monkey Swings,
8 Goblet Squats,
8 Ring – rows,
4/4 Single arm Presses,
2 Crab Bridges,
3 Inch WormsScoring: Not Scored

C. Mobility :

Mobility :
SHOULDERScoring: Not Scored

D. Practice :

Practice :
Spend 8 minutes working on Ring – dip and Muscle – up progressions.Scoring: Not Scored

E. 7 Rounds For Time of Chest-to-Bar Pull-Ups, Wall Ball Shots, and Running

7 Rounds for Time:
– 10 Chest-to-Bar Pull-Ups
– 15 Wall Ball Shots @ 20/10 lbs
– Run 100 meters

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A. Context : Practice

Context : Practice
Using a ‘Practice’ approach on an Open workout.Scoring: Not Scored

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
Spend 10 minutes working up to a challenging
Pause Snatch (Pause 3s at/Just below the knee),
Hang Squat Snatch,
Overhead Squat
OR
Perform 2 cycles per minute for 6 mintues (at 50-60%)Scoring: Not Scored

D. CrossFit Games Open 17.1

For Time:
– 10 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
– 15 Burpee Box Jump-Overs 24/20 inches
– 20 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
– 15 Burpee Box Jump-Overs 24/20 inches
– 30 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
– 15 Burpee Box Jump-Overs 24/20 inches
– 40 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
– 15 Burpee Box Jump-Overs 24/20 inches
– 50 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
– 15 Burpee Box Jump-Overs 24/20 inches
Time Cap: 20 minutes

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A. Context : Practice

Context : Practice
Keeping the strength lift ‘light’ at the beginning of a strength focus.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Rounds of :
8 Squat Jumps,
2 Inch Worms,
2 Crab Bridge,
8 – 12 Hollow RocksScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 with the Empty bar :
Jefferson Curl (Rounded back Deadlift),
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back SquatScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working on kipping drills, Focused on kipping Pull – ups and bar Muscle – ups.Scoring: Not Scored

F. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

7 sets of:
F1. 1-3 Barbell Deficit Deadlifts @ 55-75%F2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

G. 7 minute AMRAP of Toes to Bars, Bodyweight Walking Lunges, and Kettlebell Swings

As Many Rounds and Reps as possible in 7 minutes:
– 7 Toes to Bars
– Bodyweight Walking Lunge 30 feet
– 14 Kettlebell Swings @ 53/26 lbs

H. Cash – out :

Cash – out :
4 mins max Row/Airdyne/Assault bike
OR
3 Sets of :
12 Chin – ups,
12 Loaded 'Jones Squats'Scoring: Not Scored

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A. Context : Competition

Context : Competition
Pacing for your best score on a FGB style workout like this.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Sets of :
2 Crab Bridge,
10 – 15 Hollow Rocks,
8 Air SquatsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 with an Empty bar :
Shoulder Press,
Push Press,
Push Jerk,
Reverse LungeScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working up to a challenging Jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes from the floor (at 50-60%)Scoring: Not Scored

F. The Ghost

For 6 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Calories of Rowing
– Burpee
– Double-Under
Rest 1 minute between each round

Try for as many reps as possible of EACH exercise, not just total score.

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A. Context : Practice

Context : Practice
What can partner workouts teach us about being a better partner outside of the gym.Scoring: Not Scored

B. 'Moscow' KB Warm – up :

'Moscow' KB Warm – up :
2 Rounds of :
6/6 Halos,
8 Goblet Squats,
10 Boot Strappers,
6/6 Single arm Presses,
2 Crab BridgesScoring: Not Scored

C. Mobility :

Mobility :
Quad Smash,
ANKLE,
HIPScoring: Not Scored

D. Alternating Sets: Front Squat, Strict Handstand Push-Up

5 sets of:
D1. 3 Front SquatsD2. 3 Strict Handstand Push-Ups

E. 8 minute AMRAP of Hang Power Snatches, Push Presses, and Front Squats

In teams of 2:

As Many Rounds and Reps as possible in 8 minutes:
– 16 Hang Power Snatches @ 95/35 lbs
– 18 Push Presses @ 95/35 lbs
– 20 Front Squats @ 95/35 lbs

Use two barbells, partner must keep the bar off the ground for the reps to count (held
at deadlift, front rack, back rack, or overhead)

Indy Version : 8 mins
8 Hang Power Snatch,
9 Push Presses,
10 Front Squats,
30s Rest

F. Cash – out :

Cash – out :
3 Rounds of :
60s Plank,
30cal Row
OR
3 Sets of :
12 Weighted Ring – dips,
15 Good MorningsScoring: Not Scored

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A. Context : Competition

Context : Competition
Why logging your performances is good for you long term.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Sets of :
3 Inch Worms,
2 Crab Bridges,
5 Push – ups,
5 SquatsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 with an Empty barbell
Straight leg Deadlifts,
Bent Over Row,
Muscle Clean,
Squat Clean,
Push PressScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Practice :

Practice :
Spend 5 minutes working on Jump Rope and Double Under skills.Scoring: Not Scored

F. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

11 sets of:
F1. 1-3 Barbell Deficit Deadlifts @ 45-65%F2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

G. For Time: Rowing, Air Squats, AbMat Sit-Ups, and more

For Time:
– Row 500 meters
– 40 Air Squats
– 30 AbMat Sit-Ups
– 20 Push-Ups
– 10 Kipping Pull-Ups

H. Cash -out :

Cash -out :
5 mins of :
16 Suitcase Lunge – steps,
16 Burpees
OR
3 Sets of :
12 DB Curls,
12 Loaded Hip Thrusts
Scoring: Not Scored

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A. Context : Practice

Context : Practice
Using the hook grip to save grip strength.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey SwingsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 :
Straight leg Deadlifts,
Hang Muscle Clean,
Front Squats,
Shoulder PressScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 10 minutes working up to a challenging Clean and Jerk (80-90%) or perform 4 reps on the minute for 5 minutes (at 50-60%)Scoring: Not Scored

F. 4 Rounds For Time of Power Clean and Jerks, Toes to Bars, and Running

4 Rounds for Time:
– 12 Power Clean and Jerks @ 135/55 lbs
– 12 Toes to Bars
– Run 400 meters

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