Pre-Game 20.1 (No Measure)

Workout Definition

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

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.

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Metcon

Primer 20.1 (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Bike/100M Run

You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

There is no rest between round

Station 1: Pause for 2 Seconds in the Bottom of Each Rep

Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

Station 4: Spend 45-50 Seconds Practicing on Your Hands

Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds
SUBSTITUTIONS

Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Elbows

Knees to Chest

Handstand Walk

Handstand Weight Shifting

Box Shoulder Taps

Strength

Deadlift (5X1)

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

Metcon

Breakfast Club (5 Rounds for reps)

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

Dubs scale- reduce reps or 40 singles
Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

With 30-45 seconds to accumulate strict handstand push-ups after the other work is over, aim for 2-3 good sets in that time window each round

Metcon (No Measure)

20 Minute Recovery Effort Bike/Row/Run

On the 5:00, 10:00, and 15:00:

20 Weighted Abmat Sit-ups

20 DB Romanian Deadlifts

Spartan SGX WOD

Despiration (Time)

12-10-8-6-4

Dumbbell Devil Press

Dumbbell Box Step Over (24″/20″)

400m Run

200m Sandbag Carry

-Dumbbell Rx: 50#/35#-

Spartan Finisher

Kettlebell Swing/Grip – Lactate Tolerance (Weight)

5 Rounds:

1:00 Per Round

4 Russian Kettlebell Swings

0:08 Standing Kettlebell Hold

4 Russian Kettlebell Swings

Ring Dead Hang (Remainder of Minute)

-Kettlebell Rx: 70#/53#-

-0:08 Max on Kettlebell Swings-

-Dead Hang from ONE Ring-

Strength

Back Squat (1X5; 1X4; 1X3; 1X1; 1X1; 1X1)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets

Metcon

Rug Mouse (Calories)

20 Minute Assault Bike/Row

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
Think of it like this:

5 Rounds on the 4 Minute:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

CrossFit Preferred – Spartan SGX

Aerobic Capacity

Power and Rate (11 Rounds for time)

11 Rounds:

200m Row

-s/m: 18-22-26-30-34-38-34-30-26-22-18-

-2:00 Rest Between Rounds-

Metcon

BB Saturday (Time)

With partner/split evenly

400 Meter Farmers Carry

20 Burpee Pull-Ups

200 Meter Run

20 Wall Walks

200 Meter  Run

40 4-Count Mountain Climbers

200 Meter Run

40 4-count Flutter Kicks

200 Meter Run

60 partner Wall balls

200 Meter Run

60 Push-Ups (partner planks)

200 Meter Run

80 Box Step-Ups 20″

200 Meter Run

80 Ball OH walking lunge (each leg)

200 Meter Run

100 Partner Med Ball Passing Sit-Ups

200 Meter Run

100 Med Ball Cleans

1 Mile Run

Metcon

BFF (AMRAP – Rounds and Reps)

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups
In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh.

Capacity Builder:

Burpees OTM10 (Time)

OTMX10

8 Barbell-Facing Burpees

Record slowest round

Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

“Never whine, never complain, never make excuses.” – Comptrain

Metcon

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike/Row

12 Strict Handstand Push-ups
Strict HSPU Options:

Reduce Reps

Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

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 Heavy

Capacity Builder:

Squat/Jerk/Thruster (3 Rounds for time)

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 50% of 1RM Clean and Jerk

The bar will come from the floor, not out of the rack
Each round flows as follows:

7 Back Squats

7 Push Jerks

7 Thrusters

5 Back Squats

5 Push Jerks

5 Thrusters

3 Back Squats

3 Push Jerks

3 Thrusters