Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Movement Mashup
Affiliate Compete (RX+)
For Time: With a Partner
150 Wall Balls (20/14)
50 Devils Press (50s/35s)
100 KBS (70/53)
40 Burpees
75 Power Snatches (95/65)
30 Push Press (95/65)
50 Air Squats
20 Push Ups
25 Single Arm DB Thruster (50/35)
100 Calorie Row
Freedom (RX)
For Time: With a Partner
150 Wall Balls (20/14)
50 Devils Press (35s/25s)
100 KBS (53/35)
40 Burpees
75 Power Snatches (75/55)
30 Push Press (75/55)
50 Air Squats
20 Push Ups
25 Single Arm DB Thruster (35/25)
100 Calorie Row
Independence
For Time: With a Partner
150 Wall Balls (14/10)
50 Devils Press (20s/15s)
100 KBS (35/26)
40 Burpees
75 Power Snatches (55/35)
30 Push Press (55/35)
50 Air Squats
20 Push Ups
25 Single Arm DB Thruster (20/15)
100 Calorie Row
Liberty
For Time: With a Partner
150 Wall Balls (light)
50 Devils Press (light)
100 KBS (light)
40 Up Downs
75 Power Snatches (light)
30 Push Press (light)
50 Air Squats
20 Bar or Knee Push Ups
25 Single Arm DB Thruster (light)
100 Calorie Row
Target Time: 30-32 mins
Time Cap: 40 mins
West Ham United
Affiliate Compete (RX+)
7:00 AMRAP
3 Squat Cleans (185/125)
5 Burpee Chest to Bar Pull Up
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (185/125)
5 Burpee Chest to Bar Pull Up
Freedom (RX'd)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
Independence
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups
Liberty
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups
-3:00 rest-
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups
Target number of Rounds: 12+ Rounds
Minimum number of Rounds before scaling: 10 Rounds
Handstand/Grip (Week 4)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice
Sheffield United
Affiliate Compete (RX+)
4 Rounds
25/20 Calorie Air Bike
25 Single Arm Dumbbell Push Press (50/35)
25 Stick Sit Ups
Freedom (RX'd)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups
Independence
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups
Liberty
4 Rounds
12/10 Calorie Air Bike
12 Single Arm Dumbbell Push Press (light)
15 Sit Ups
Target time: 12:00-14:00
Time cap: 16:00
Accessory
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Snatch Pull + Hang Snatch
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
Chelsea Blues
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)
Independence
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
-Rest 1:00-
40 Wall Balls (14/10)
20 Box Jump Overs (20/16)
-Rest 1:00-
60 Wall Balls (14/10)
30 Box Jump Overs (20/16)
Liberty
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
-Rest 1:00-
20 Wall Ball Thrusters (light)
20 Box Step Ups (20/16)
-Rest 1:00-
30 Wall Ball Thrusters (light)
30 Box Step Ups (20/16)
Target time: 11:00-13:00
Time cap: 16:00
Bench Press
Set 1 -
10 Reps
Set 2 -
10 Reps
Set 3 -
10 Reps
Set 4 -
10 Reps
4 sets
10 Bench Press (build across sets by feel)
Tottenham Hotspur
Affiliate Compete (RX+)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25…
Deficit Push Ups (4in/2in)
Freedom (RX'd)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
* Score is total reps, including the Row
Independence
15:00 AMRAP
8/7 Calorie Row
8-12-16-20. . .
Push Ups
Liberty
15:00 AMRAP
7/6 Calorie Row
5-10-15-20. . .
Box Push Ups
Target number of reps: 10 push-ups in the round of 30 (130 reps for men, 120 reps for women)
Minimum number of reps before scaling: 15 push-ups in the round of 25 (100 reps for men, 92 for women)
Manchester United
Affiliate Compete (RX+)
5 sets:
400m Run
20 GHDs
20 Alternating Dumbbell Snatches (50/35)
-rest 2:00 between sets-
Freedom (RX'd)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-
Independence
5 sets:
400m Run
15 GHDs (Or V-Ups)
20 Kettlebell Swings (35/26)
-rest 2:00 between sets-
Liberty
5 sets:
300m Run
15 Sit Ups
15 Russian Kettlebell Swings (light)
-rest 2:00 between sets-
Target time 28:00-32:00
Time cap: 38:00
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Peacemaker
AMRAP 30 - With a Partner
Buy In : 100 Sit Ups
20 Kettlebell Deadlifts (53/35)
10 Synchro Push Ups
20 Kettlebell Swings (53/35)
10 Synchro Kettlebell Rows (5 on each arm) (53/35)
20 Goblet Squats (53/35)
10 Synchro Burpees
Score = Rounds and Reps
** Work can be split however but Synchro must be done together
CrossFit Games Open 19.4
Score = reps completed at the 12 minute mark. If you complete the workout, your score is 132 reps. Note your time in the comments.
Independence
3 Rounds
10 Power Snatches (75/55)
10 Bar Facing Burpees
-rest 3:00-
3 Rounds:
7 Bar Muscle Ups (or 14 Chest to Bars)
10 Bar Facing Burpees
(KG conv: 35/25 PS)
Liberty
3 Rounds
10 Dumbbell Power Snatches (light)
10 Up Downs
-rest 3:00-
3 Rounds:
10 Jumping Pull Ups
10 Up Downs
Target time each set: 3:00-5:00
Time cap: Set one is 6:00. Overall time cap (per the Open) is 12:00 clock time.
Accessory
3 sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs-
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs-
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Dumbbell Bench Press
Barbell Bent Over Rows
Bench Dumbbell Flies
Front Squat
Set 1 -
10 Reps
Set 2 -
10 Reps
Set 3 -
10 Reps
Set 4 -
10 Reps
Set 5 -
10 Reps
5 sets
10 Front Squat (build across sets by feel)
Rest 2 minutes between sets
Freedom Isn’t Free
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
6 sets:
1:00 Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.
Independence
No Change to Workout
Liberty
6 sets:
1:00 Max Calorie Run
1:00 Max Sit Ups
1:00 Rest
Target number of reps each set:
Run: 15/12 + Calories
GHDs: 20 + RepsMinimum number of reps before scaling: No minimum, just move.
Gymnastics Handstand/Grip (Week 3)
4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.
Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds)
Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds)
Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds)
Moment of Silence
Affiliate Compete (RX+)
4 Rounds
24/20 Calorie Ski (Or Row)
6 Wall Walks
-into-
12 Rope Climbs
Freedom (RX'd)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
4 Rounds
12/10 Calorie Ski (Or Row)
3 Wall Walks
-into-
24 Strict Pull Ups
Liberty
4 Rounds
10/8 Calorie Ski (Or Row)
25ft Bear Crawl
-into-
30 Jumping Pull Ups
Target time: 11:00-13:00
Time cap: 17:00
CHAD
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
Or
BERT
Independence
40 Burpees
400m Run
80 Push Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push Ups
400m Run
40 Burpees
Liberty
20 Up Downs
200m Run
30 Bar Push Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Bar Push Ups
200m Run
20 Up Downs
Target time: 45:00-55:00
Time cap: 55:00
Power Clean and Jerk
Set 1 -
1 Reps
Set 2 -
1 Reps
Set 3 -
1 Reps
Set 4 -
1 Reps
Set 5 -
1 Reps
Set 6 -
1 Reps
6 sets
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk)
Honor and Respect
Affiliate Compete (RX+)
12:00 AMRAP
60 Deadlifts (115/80)
40 Hang Power Cleans and Jerks (115/80)
20 Thrusters (115/80)
Max Calorie Air Bike
Freedom (RX'd)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time
Independence
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Air Bike
Liberty
12:00 AMRAP
30 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
10 Dumbbell Thrusters (light)
Max Calorie Air Bike
Target number of Calories: 40/30+
Minimum number of Calories before scaling: No Minimum
Open Gym
8-10am with Coach Matt!
Classic CrossFit Collaboration
AMRAP 15
Burpees and Kettlebell Swings
*Each minute, Partner 1 will complete 8 burpees. When those are complete, Partner 2 will complete as many kettlebell swings as possible in the rest of the minute. The 8th minute will be a rest and the Partners will switch.
The Med Ball Workout
AMRAP 15
Partner 1
5 Wall Balls
6 Med Ball Cleans
7 Slam Balls
*Then Partner 2 will do the same
Alternating for 15 mins
Balmoral Castle
Affiliate Compete (RX+)
2 sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlifts (50s/35s)
-Rest 2 minutes between sets-
Freedom (RX'd)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
Independence
2 Sets
3 Rounds
7 Handstand Push Ups
14 Dumbbell Deadlifts (35s/25s)
-Rest 2:00 between sets-
Liberty
2 Sets
3 Rounds
6 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
-Rest 2:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Accessory
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Snatch
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
Set 6 -
2 Reps
Set 7 -
2 Reps
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM
Marshal College
Affiliate Compete (RX+)
12:00 AMRAP
60 Double Unders
15 GHDs
5 Back Squats (255/165)
Freedom (RX'd)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)
Independence
12:00 AMRAP
36 Double Unders
8 GHDs (or V-Ups)
4 Back Squats (185/125)
Liberty
12:00 AMRAP
40 SIngle Unders
12 Sit Ups
8 Dumbbell Front Squats (light)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds
Duthie Park
Affiliate Compete (RX+)
1000/850m Row
25 Box Jumps (30/24)
25 Hang Power Cleans (185/125)
25 Box Jumps (30/24)
1000/850m Row
Freedom (RX'd)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row
Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row
Target time: 13:00-15:00
Time cap: 18:00
Mini-Pump: Lower Pull
3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Barbell Good Mornings
Double Dumbbell Step Back Lunge - Farmers Carry
Shoulder Press
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
Set 5 -
8 Reps
5 sets
8 Shoulder Press
-build across sets by feel-
The Dons
Affiliate Compete (RX+)
For Time: With a Partner
100 Bench Press (each)(135/95)
Switch - 15/12 Calorie Air Bike
Freedom (RX'd)
For Time: With a Partner
100 Bench Press (each)(115/80)
Switch - 15/12 Calorie Air Bike
Independence
For Time: With a Partner
100 Bench Press (each)(95/65)
Switch - 12/10 Calorie Air Bike
Liberty
For Time: With a Partner
75 Dumbbell Bench Press (each)(light)
Switch - 10/8 Calorie Air Bike
Target time: 13:00-15:00
Time cap: 18:00
If one partner finishes their bench press before the other, the partner with remaining bench press will continue to alternate bench press reps and bike calories until all reps are complete.