Back Rack Step Back Lunges
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
- Rest 60-90 seconds between sets
Free Jacks
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
Independence
50/40 Calorie Air Bike
75 Strict Sit Ups
50/40 Calorie Air Bike
Liberty
40/32 Calorie Air Bike
80 Sit Ups
40/32 Calorie Air Bike
Target time: 13-15 minutes
Time cap: 18:00
Legion
Affiliate Compete (RX+)
3 Rounds
25 Dumbbell Deadlifts
(50s/35s)
20 Dumbbell Hang Power Cleans (50s/35s)
15 Dumbbell Shoulder to Overhead (50s/35s)
Freedom (RX'd)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Independence
3 Rounds
21 Dumbbell Deadlifts (35s/25s)
15 Dumbbell Hang Power Cleans (35s/25s)
9 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
12 Dumbbell Hang Power Cleans (light)
9 Dumbbell Shoulder to Overhead (light)
Target time: sub 7 minutes
Time cap: 9 minutes
Gymnastics: Ring Muscle Ups / Strict Pull Ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
-----
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
Deadstop Shoulder Press
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
Sabercat
Affiliate Compete (RX+)
3 sets
3:00 AMRAP
40/32 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Freedom (RX'd)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
3 sets
3:00 AMRAP
25/20 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Liberty
3 sets
3:00 AMRAP
20/15 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 7 Reps
Power Snatch + Overhead Squat
Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-
Wallaroo
Affiliate Compete (RX+)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (135/95)
Freedom (RX'd)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (115/85)
Independence
11:00 AMRAP
9 Pull Ups
7 Burpees over Bar
5 Squat Snatch (95/65)
Liberty
11:00 AMRAP
9 Ring Rows
7 Up Downs
6 Dumbbell Snatch
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Open Gym
8-10am with Coach Matt!
Dagwood Sandwich
Partners
Partner A:
Max Box Step-Ups (20in)
Partner B:
80 Sit-Ups
70 Kettlebell Swings (53/35)
60 Calorie Ski
50 Jumping Pull-Ups
40 Empty Bar Push Press
Partners share work/split reps as desired
Time Cap: 37 Minutes
2 Scores:
Number of Box Step-Ups
Rounds and reps of the work
CrossFit Games Open 20.3 and 18.4 (Ages 16-54)
Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.
Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3
Affiliate Compete (RX+)
No Change to Workout
Independence
21-15-9
Deadlifts (185/125)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
Liberty
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts
Target time: 11-13 minutes
Time cap: 15 minutes
Accessory
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Pause Bench Press
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00
Baklava
Affiliate Compete (RX+)
4 sets:
1:00 Max Burpee to Bar (6in)
1:00 Max V-Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Freedom (RX'd)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Independence
No Change to Workout
Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest
Target number of reps each set: 80+ reps (total)
Minimum number of reps before scaling: 50 reps (total)
Back Pause Squat
Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00
Hummus
Affiliate Compete (RX+)
7 Rounds
12/10 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
Freedom (RX'd)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
Independence
7 Rounds
8/7 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
Liberty
7 Rounds
6/5 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
Target time: 8-10 minutes
Time cap: 15 minutes
Greek Salad
Affiliate Compete (RX+)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (135/95)
Freedom (RX'd)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)
Independence
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (95/65)
Liberty
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (10:00)
10 Alternating Dumbbell Snatches (light)
Target time each set:
Set 1: 38-45 seconds
Set 2: 12-15 seconds
Time cap each set:
Set 1: 50 seconds
Set 2: 20 seconds
Handstand Pushups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
Deadstop Deadlift
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00
Gyros
Affiliate Compete (RX+)
40 GHD's
15 Box Jumps (30/24)
40 Wall Balls (20/14)
15 Box Jumps (30/24)
40 Toes to Bar
15 Box Jumps (30/24)
40 Wall Balls (20/14)
15 Box Jumps (30/24)
40 GHD's
Freedom (RX'd)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
Independence
30 V-Ups
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 V-Ups
Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
Open Gym
8-10am with Coach Matt!
The Carky Feldman 70
Teams of 2
For Time
1955m Row
-then-
2 Rounds
70 Kettlebell Swings (53/35)
70 Box Step-Ups (35/25)(Dumbbell)
70 Goblet Squats (53/35)
70 Calorie Bike
Target Time: 34-36 Minutes
Time Cap: 40 Minutes
Power Clean + Push Jerk
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
CrossFit Games Open 12.4
Freedom (RX'd)
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
- Repeat from Jan 27, 2023
Independence
12:00 AMRAP
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups
Liberty
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
Tempo Bench Press
10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
Nile Monitor
Affiliate Compete (RX+)
15-13-11-9-7
Push Up + Renegade Row (50s/35s)
-50ft Double Dumbbell Walking Lunge (50s/35s) after each set of Push Ups + Renegade Row
Freedom (RX'd)
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set of Push Ups + Renegade Row-
Independence
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-
Liberty
13-11-9-7-5
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-
Target time: 12-14:00
Time cap: 15:00
Bearded Dragon
Affiliate Compete (RX+)
50 Toes to Bar
50 Power Snatches (95/65)
50 Toes to Bar
Freedom (RX'd)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar
Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises
Target time: Sub 12:00
Time cap: 15:00
Mayhem Mini-Pump: Glutes and Shoulders
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Iguana
Affiliate Compete (RX+)
5 sets:
125m Row
12 Burpee Box Jump Over (24/20)
18/14 Calorie Ski
-rest 1:1 between sets-
Freedom (RX'd)
5 Sets:
100m Row
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski
-rest 1:1 between sets-
Independence
5 Sets:
100m Row
8 Burpee Box Jump Over (24/20)
12/10 Calorie Ski
-rest 1:1 between sets-
Liberty
5 Sets:
50m Row
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Ski
-rest 1:1 between sets-
Target time each set: 2:45-3:15 minutes
Time cap each set: 3:30
Ring Muscle-Ups / Strict Pull-Ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks
Tempo Front Squats
10 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-
Komodo Dragon
Affiliate Compete (RX+)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (70/53)
Freedom (RX'd)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)
Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)
Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Open Gym
8-10am with Coach Matt!
How the Grinch Stole Christmas
Teams of 2
30 minute AMRAP
5 Synchro Burpees
10 Cals on the Rower
15 Wall Balls