Shoulder Press

Set 1 -

6 Reps

Set 2 -

6 Reps

Set 3 -

6 Reps

Set 4 -

6 Reps

Set 5 -

6 Reps

5 sets
6 Shoulder Press
-build across sets by feel-

Jack Frost

Affiliate Compete (RX+)

4 Sets

15/12 Calorie Row

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

-rest 2:00 between sets-

Freedom (RX'd)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 2:00 between sets-

Independence
4 Sets
12/10 Calorie Row
12 Thrusters (75/55)
12 Chest to Bar Pull Ups
-rest 2:00 between sets-

Liberty
4 Sets
10/8 Calorie Row
10 Dumbbell Thrusters (light)
10 Jumping Pull Ups
-rest 2:00 between sets-

• Target time each set: sub 2:00

• Time cap each set: 2:30

• Overall Time Cap: 16:00

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

The King of Kettlebell Workouts

AMRAP 15

16 Kettlebell Snatches (8 each arm)

12 Kettlebell Swings

10 Goblet Squats

-Rest 3:00-

AMRAP 15

10-20-30-40…

Kettlebell Thruster

Kettlebell Figure 8's

Kettlebell Deadlift

Back Rack Step Back Lunges

Set 1 -

12 Reps

Set 2 -

12 Reps

Set 3 -

12 Reps

3 sets
12 Back Rack Lunges (per leg)
-build across sets based on feel-

Mac & Cheese

Affiliate Compete (RX+)

30 Burpee over Bar

90 Thrusters (45/35)

30 Burpee over Bar

Freedom (RX'd)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar

Independence
20 Burpee over Bar
60 Thrusters (45/35)
20 Burpee over Bar

Liberty
15 Up Downs
50 Single Dumbbell Thrusters (light)
15 Up Downs

• Target time: 8:00-10:00

• Time cap: 12:00

Fight Gone Bad

5 Rounds

1:00 Minute Max Reps Each Movement:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20")
Push Press (75/55)
Row Calories
-Rest 1 minute between rounds-

Clean & 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

Set 7 -

1 Reps

Clean & Jerk
Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85%)

Candied Yams

Affiliate Compete (RX+)

10 Rounds

10 Deadlifts (135/95)

40 Double Unders

Freedom (RX'd)
10 Rounds
10 Deadlifts (135/95)
30 Double Unders

Independence
10 Rounds
10 Deadlifts (115/85)
25 Double Unders

Liberty
10 Rounds
8 Dumbbell Deadlifts (light)
24 Single Unders

• Target time: 7:00-9:00

• Time cap: 11:00

Handstand/Grip (Week 5)

9-minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes

Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes

Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes

Roast Turkey

Affiliate Compete (RX+)

7 sets:

15/12 Calorie Air Bike

12 Toes to Bar

6 Wall Facing Strict Handstand Push Ups

-rest 1:00 between sets-

Freedom (RX'd)
7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-

Independence
7 Sets:
12/10 Calorie Air Bike
9 Toes to Bar
6 Handstand Push Ups
-rest 1:00 between sets-

Liberty
7 Sets:
10/8 Calorie Air Bike
8 Hanging Knee Raises
6 Dumbbell Push Press (light)
-rest 1:00 between sets-

• Target time each set: sub 2:00

• Time cap each set: 2:30

Kelly

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Independence
5 Rounds
400m Run
30 Box Jumps (20/16)
30 Wall Balls (14/10)

Liberty
5 Rounds
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)

• Target time: 25:00-28:00

• Time cap: 35:00

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 + Reps

• Minimum 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