Metcon

Maureen (Time)

Teams of 2

1 mile run together with sandbag – pass back and forth

100 Power Cleans 115/80

100 Box Jump Overs

One partner works at a time. Split up workout at your discretion.

CrossFit Preferred – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Pregame 20.2 (No Measure)

5:00 Erg Bike/Run/Row:

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

2 Rounds:

5 Pausing Overhead Squats (light load)

250m Light Row

5 Thrusters (light load)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:

Superman Rocks

Hollow Rocks

Overhead Circles

Glute Bridges

5:00 Erg Bike/Run?row:

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

GOAT (No Measure)

On the Minute x 12

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute.

If you haven’t passed all level tests use those as a guide to what you should practice during GOAT time.

Metcon

Primer 20.2 (6 Rounds for calories)

3 Rounds (18:00 total):

AMRAP 2:

30-40% of your Max Strict HSPU

12 CTB Pull-Ups

Max Calorie Assault Bike/Row

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Box Jump Overs (24″/20″)

Max Calorie Row/Bike

… Rest 1:00
There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.

We’re alternating intervals, where movements change – CTB + Bike in the first interval, and BJO + Row in the second.

Strength

Back Squat (7X3)

Box Squats

7 Sets of 3 Squats

* Set height to just below parallel.

* 1s full stop at bottom.

Set #1 – 50% of 1RM Back Squat

Set #2 – 55%

Set #3 – 60%

Sets #4+5 – 65%

Sets #6+7 – 70%

Rest as needed (1-2 minutes) between sets.

Squatting stance is about 6-8″ wider than our regular squat stance

Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged.

To stand, avoid “rocking” forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.

Stand with SPEED.

Metcon

Childs Play (Time)

3 Rounds:

15 Deadlifts (205/145)

20 Dumbbell Front Squats (50’s/35’s)

80 Double-Unders
Moderate loads is the aim. A deadlift and dumbbell front squat weight that we could complete 25+ reps unbroken when fresh.

Dubs sub:

Reduce total

1.5x Singles per round

CrossFit Preferred – CrossFit

Power Clean (3X2 & 10X2)

2 Parts

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

20 DB Hang CJ (50/35)

15/12 Calorie Assault Bike (sub 21/15 Row)

20 DB Box Step-Ups (24″/20″)

15/12 Calorie Assault Bike (sub 21/15 Row)

30 AbMat Sit-Ups
Light dumbbell, at “Open” loading. 30+ reps unbroken when fresh.

Aim here is to move at a consistent pace throughout.

Gymnastic Conditioning (No Measure)

30% Max Ring Muscle-Ups + 50′ HS Walk

40% Max Ring Muscle-Ups + 50′ HS Walk

50% Max Ring Muscle-Ups + 50′ HS Walk

40% Max Ring Muscle-Ups + 50′ HS Walk

30% Max Ring Muscle-Ups + 50′ HS Walk
SUBSTITUTIONS

Ring Muscle-Ups

Banded drills (5 per round), focusing on technique.

Strict pull-ups (5-10 per round), focusing on strength development.

HS Walk

25′, or another reduced distance

1:30 of practice

Handstand Hold on wall (30s each round)

Metcon

Mind Control (Time)

Workout Definition

7 Rounds:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

Strength

Front Squat (6X2)

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Moderately Heavy Complex

Aim is to finish in the 78-84% range, all based on feel.

CrossFit Open/Friday Night Lights!

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Spartan Skill / Conditioning

Metcon (No Measure)

15:00 Obstacle Practice

Rope Climb Technique

Spear Throw

Spartan SGX WOD

Hard Surface (3 Rounds for reps)

3 Rounds:

4:00 AMRAP

400m Run

In time remaining…

AMRAP:

3 Sandbag Cleans* (75#/50#)

6 Burpees Over Sandbag

1:00 Rest Between Rounds

*Round 1: Squat Cleans

*Round 2: Over-the-Shoulder Cleans

*Round 3: Power Cleans