BOMBS AWAY

With a Partner, Split all reps as needed

RX

300 Calorie Bike

100 Double Dumbbell Power Cleans (50s/35s)

100 Toes to Bar

Indy

200 Calorie Bike

100 Double Dumbbell Power Cleans (35s/25s)

70 Toes to Bar

Liberty

100 Calorie Bike or 25 mins (whichever comes first)

70 Dumbbell Power Cleans

(Choose weight)'

70 Hanging Knee Raises/ Toes to Rig/ Sit Ups

Target Time: 30 mins

Time Cap: 45 mins

Plan for your team to be on the bike for 20-30 mins. Pace this like a 5k run or row with 10-15 cals per min. If equipment is an issue, can sub rowing as follows:

300 Calories = 5000m

200 Calories = 3333m

100 Calories = 1666m

CrossFit Games Open 20.5 (Ages 16-54)

FREEDOM (RX):
Open 20.5
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Time. If capped, note reps completed at 20 minutes)

Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf

INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)

LIBERTY:
For time, partitioned any way:
40 Jumping Pull Ups
50 Calorie Row
60 Wall Ball Thrusters (light)

Core Work

3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 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.

Seated Oblique Twist with Med Balll
Dumbbell Plank Pull Through (KB or DB)

Power Snatch + Overhead Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7

Annie

AFFILIATE COMPETE (RX+)

100-80-60-40-20

Double Unders

50-40-30-20-10

GHD Sit Ups

FREEDOM (RX):
50-40-30-20-10
Double Unders
Abmat Sit Ups
(Scored by Time)

INDEPENDENCE:
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups

LIBERTY:
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups

Target Time: 5:00-6:00

Time Cap: 12:00

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:30 × 4 sets
2 Deadlifts @80–82%

On the Gridiron

AFFILIATE COMPETE (RX+)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Deficit Push Ups (4in/2in)

Toes to Bar

FREEDOM (RX):
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)

INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar

LIBERTY:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (light)
Dumbbell Bench Press (light)
Hanging Knee Raises

Target Time: 7:00-9:00

Time Cap:15:00

Shoulder Press

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Every 2:00 × 5 sets
2 Shoulder Press @75%

Halftime

AFFILIATE COMPETE (RX+)

5 Rounds:

20/16 Calorie Row

10 Box Jump Overs (30/24)

FREEDOM (RX):
5 Rounds:
20/16 Calorie Row
10 Box Jump Overs (24/20)
(Scored by Time)

INDEPENDENCE:
5 Rounds:
15/12 Calorie Row
10 Box Jump Overs (20/16)

LIBERTY:
5 Rounds:
10/8 Calorie Row
10 Box Step Ups (20/16)

Target Time: 8:00-10:00

Time Cap: 14:00

Back Squat

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:30 × 4 sets
2 Back Squats @80–82%

Levi’s Stadium

AFFILIATE COMPETE (RX+)

5 Sets:

25/20 Calorie Air Bike

50ft Dumbbell Front Rack Lunges (50s/35s)

-rest 1:30 between sets-

FREEDOM (RX):
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/25s)
-rest 1:30 between sets-

LIBERTY:
5 Sets:
10/8 Calorie Air Bike
50ft Walking Lunge
-rest 1:30 between sets-

Target Time per set: 1:55-2:30

Time Cap per set: 3:15

NO CLASSES!

What the Heck!

AMRAP 25 (Partners)

10 Aegis and Spear Squats

10 Gorgon Pulls

10 Tenacious Night Owls

10 Minerva's Olive Trees

10 Athena's Blessing

CrossFit Games Open 11.1

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)

For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2011#workoutsTab1

INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)

LIBERTY:
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)

Target # of Rounds: 8+

Minimum # of Rounds: 5-7

Shoulder Press

Every 2:00 × 4 sets
3 Shoulder Press @ 70%

Devil Dogs

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
(Scored by Total Time)

Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

INDEPENDENCE:
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women's Calories

LIBERTY:
Teams of 2 (1:1)
20-16-12-8-4 Calorie Air Bike*

Target Time: Sub 17:00

Time Cap: 25:00

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Back Squats @ 75%

Thin Blue Line

AFFILIATE COMPETE (RX+)

4 Sets:

3:00 AMRAP

50ft Single Arm Overhead Walking Lunge (70/50)

Max Rounds

5 Strict Pull Ups

10 Push Ups

10 V-Ups

-rest 1:00 between sets-

FREEDOM (RX):
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)

INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-

LIBERTY:
4 Sets:
3:00 AMRAP
50ft Walking lunge
Max Rounds
5 Ring Rows
5 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-

Target # of Rounds: 2-3 per AMRAP

Minimum # of Rounds: 1.5-2.5 per AMRAP

Soldiers and Sailors

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
(Scored by completion. Record barbell weight separately.)

INDEPENDENCE:
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
8 Bar Facing Burpees

LIBERTY:
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (8:00)
3 Dumbbell Clean and Push Press (light)
-rest 2:00-
Every 1:00 (10:00)
6 Up Downs

Clean and Jerk

Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7

Record weight used in the workout here.

Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Deadlifts @ 75%

Engine Company

AFFILIATE COMPETE (RX+)

4 sets:

24 Wall Balls (20/14)

12 Box Jump Overs (24/20)

12 Wall Balls (20/14)

6 Box Jump Overs (24/20)

-rest 2:00 between sets-

FREEDOM (RX):
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
-rest 2:00 between sets-
(Scored by Time)

INDEPENDENCE:
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
10 Wall Balls (14/10)
5 Box Jump Overs (20/16)
-rest 2:00 between sets-

LIBERTY:
4 Sets:
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
10 Wall Ball Thrusters (light)
5 Box Step Ups (20/16)
-rest 2:00 between sets-

Target Time: 1:45-2:15 per set

Time Cap: 3:00 per set

Yoga

8-9am with Coach Liv!

Open Gym

9:15-10am with Coach Matt!

Mayhem Class with Coach Mike! (2-3pm)

AFFILIATE COMPETE (RX+)

Every 1:00 (15:00)

Minute 1: 20 sec Freestanding Handstand Hold

Minute 2: 12 Kettlebell Swings (70/53)

Minute 3: 5 Box Jumps (40/32)

FREEDOM (RX):
Every 1:00 (15:00)
Minute 1: 30 second Handstand Hold (back to wall)
Minute 2: 12 Kettlebell Swings (53/35)
Minute 3: 5 Box Jumps (30/24)
(Scored by Completion)

INDEPENDENCE
Every 1:00 (15:00)
Minute 1: 20 sec Handstand Hold
Minute 2: 12 Kettlebell Swings (35/26)
Minute 3: 5 Box Jumps (24/20)

LIBERTY
Every 1:00 (15:00)
Minute 1: 30 sec Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 5 Box Jumps (low)

Target Time: 20-30 seconds per movement

Time Cap: 45 seconds per movement

Barbell Badass!

Buy-In: 2000/1800/1600m Row

-then-

20 Rounds

5 Deadlifts (95/65)

5 Hang Power Cleans (95/65)

5 Front Squats (95/65)

5 STOH (95/65)

-then-

Buy-Out

100/90/80 Calorie Bike

Time Cap: 45 minutes

Row/Bike: Split as needed

Rounds: You Go I Go

Back Squat

Every 2:30 × 5
4 Back Squats @ 70%

Fran

AFFILIATE COMPETE (RX+)

21-15-9

Thrusters (115/80)

Chest to Bar Pull Ups

FREEDOM (RX):

21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)

INDEPENDENCE:
21-15-9
Thrusters (75/55)
Pull Ups

LIBERTY:
21-15-9
Dumbbell Thrusters (light)
RIng Rows

Target Time: 2:20-3:30

Time Cap: 8:00

Shoulder Press

Every 2:00 × 4
4 Shoulder Press @ 65%

Pukie

AFFILIATE COMPETE (RX+)

2 sets

21/15 Calorie Air Bike

75 Double Unders

15/12 Calorie Air Bike

75 Double Unders

9/7 Calorie Air Bike

75 Double Unders

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-

LIBERTY:
2 sets
12/10 Calorie Air Bike
50 Single Unders
9/7 Calorie Air Bike
50 SIngle Unders
6/4 Calorie Air Bike
50 Single Unders
-rest 3:00 between sets-

Target Time per set: 4:30-6:00

Time Cap per set: 8:00

Deadlift

Every 2:30 × 4
4 Deadlifts @ 70%

Core to Extremity

AFFILIATE COMPETE (RX+)

3 sets

2 Rounds

12 Toes to Bar

2 Wall Walks

12 Hang Power Snatches (75/55)

-rest 2:00 between sets-

FREEDOM (RX):
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
3 sets
2 Rounds
8 Toes to Bar
2 Wall Walks
8 Hang Power Snatches (75/55)
-rest 2:00 between sets-

LIBERTY:
3 sets
2 Rounds
10 Hanging Knee Raises
2 Inchworms
10 Alternating Hang Dumbbell Snatches (light)
-rest 2:00 between sets-

Target Time per set: 2:50-3:30

Time Cap per set: 5:00

Fitness in 100 Words

AFFILIATE COMPETE (RX+)

As few sets as possible to finish:

AMRAP 2:00

100 Lateral Burpee Over Bar

100/80 Calorie Row

-rest 1:00 between sets-

FREEDOM (RX):
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)

INDEPENDENCE:
As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
80/64 Calorie Row
-rest 1:00 between sets-

LIBERTY:
As few sets as possible to finish:
AMRAP 2:00
50 Up Downs
50/40 Calorie Row
-rest 1:00 between sets-

Target Time: 11:00-13:00

Time Cap: 23:00

Chest to Bar Pull Ups / Bar Muscle Ups

Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles

Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
- Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)

Power Snatch + Overhead Squat

Set 1 -

4 Reps

Set 2 -

4 Reps

Set 3 -

4 Reps

Set 4 -

4 Reps

Set 5 -

4 Reps

Set 6 -

4 Reps

Set 7 -

4 Reps

Set 8 -

4 Reps

Set 9 -

4 Reps

Set 10 -

4 Reps

CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7

Constantly Varied

AFFILIATE COMPETE (RX+)

400m Ski

50 Wall Balls (20/14)

50 GHDs

50 Wall Balls (20/14)

400m Ski

FREEDOM (RX):

400m Ski
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Ski
(Scored by Time)

INDEPENDENCE:
400m Ski
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
400m Ski

LIBERTY:
350m Ski
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
350m Ski

Target Time: 11:00-13:00

Time Cap: 18:00