Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Sets
1 min easy cardio
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single Dumbbell Shoulder to Overhead (light) (each side)
5 hanging scap retractions
5 kip to swing
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
4-8-12-16-20….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50s/35s)
Toes to bar
Bench Press
3×10 Tempo bench (4:0:3:0)
3×10 Tempo bent over row 4:0:3:0) light weight
5×5 Bench 75%
1 Set: Max Reps Bench
Metcon (No Measure)
4 Sets
12 Dumbbell Bench Presses (light/moderate weight)
12 lat pulldown (light/moderate weight)
4 Sets
12 seated row (light/moderate weight)
12 weighted hip extension (light/moderate weight)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 min bike
3 rounds
8 bottoms up press each
6 windmills each
8 burpees with squat
Clean DL + Power Clean + Jerk + Hang Clean + Jerk (EMOM 11)
Metcon (Time)
30 box jumps
30 jumping pull ups
30 kb swings 35/25
30 walking lunge
30 knees to elbows
30 push press (barbell)
30 superman
30 wall ball 20/14
30 burpees
30 dubs(60 singles
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Walking Warmup
Knee hug
Quad Pull
Side Lunge
Curtsy Lunge
Power Skip
Broad Jump
then…
3 rounds
10 PVC Pass Throughs
15 Band Pull Aparts
10 Scap Pushups
Metcon (Weight)
15-12-10-8
Shoulder Press
Weighted Pull up
*for weight not time
-Rest as needed-
Metcon (Weight)
15-12-10-8
Arnold Press
Bent over row
*for weight not time
-Rest as needed-
Metcon (No Measure)
4 sets
20 bench dips
12 2 way shoulders
12 overhead dumbbell ext
12 skull crushers
Metcon (No Measure)
4 sets
12 barbell curls
12 alt curls each arm
12 preacher curls
20 forearm curls on bench
-Rest as needed-
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
8 minute AMRAP
15/12 calorie row
5 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Spider Lunge with Rotation each
Overhead Squat (5-4-3-2-1 building)
Power Snatch (4×2 @65-70%)
Snatch Grip Deadlift (3×3 @90%)
Metcon (Time)
Teams of 2
For time
200/160 Calorie Assault Bike (OR 160/130 Calorie Echo Bike)
125 Synchro Air Squats
* Split Bike calories as needed *
* Sub another machine OR 2000m Run if needed *
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit then..
2 Sets
1:30 Row (OR run)
10 Inchworms
10 single arm russian kettlebell swing (light/moderate) (each side)
0:30 Front Rack Barbell Opener (put bar in front rack position and work alternating elbows high for a stretch/activation)
Metcon (AMRAP – Rounds and Reps)
Teams of 2 (1:1)
30 Minute Amrap
20/16 Calorie Row (OR 200m Run)
20 Push Ups
20 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
Metcon (No Measure)
3 rounds
15 reverse hyper (OR 10 Jefferson Curls Light)
:30 hollow hold hold
15 Reverse Crunch
30 mountain climbers
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit then
2 Sets
1:30 Cardio (Your choice)
8 lateral box step ups (each side)
8 empty bar presses
4 strict pull ups
Back Squat (10×3 @80%)
Front Squat (3×2 AHAP)
Metcon (Time)
2 Sets:
15-12-9
Thrusters (135/95)
Strict Pull ups (rx+ : Strict Weighted Pull Ups (45/25))
-rest 5:00-
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Row
250m easy
250m moderate/fast
250m easy
250m fast
-then-
3 sets
5 single arm overhead dumbbell squats (light) (each side)
5 slamballs (light)
5 strict pull ups
Metcon (AMRAP – Rounds and Reps)
Partner workout:
25 Minute AMRAP
80 overhead squats (95/65)
40 Bar Muscle Ups
40 Power Cleans (155/105)
15 Rope Climbs (OR 40 Strict Pull Ups)
Max Calorie Assault Bike (OR another machine OR max distance run)
*partner must perform 40 regular double unders to switch in
Metcon (No Measure)
ROW
5 sets:
90sec at 6min test (or fast) pace,
90sec at easy (active recovery) pace
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Sets
16/12 Calorie Row
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
Clean Deadlift + Clean Pull + Power Clean + Jerk (2 sets 75%, 2 sets 80%)
Strict Press + Push Press (3x (3+10))
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 rounds
10 band pull aparts
10 wall slides
10 scap pushups
5 yoga pushups
Bench Press (12-10-8-6 Building)
12 barbell curls between sets
Metcon (Weight)
5 rounds
10 Strict Pull Ups
10 Dumbbell Bench Presses (2×50/35)
-rest as needed-
Metcon (Weight)
5×10 Lat PullDown (light weight)
-rest 1:1 between sets (or go back and forth with a partner-
5×10 Seated Row (light weight)
-rest 1:1 between sets (or go back and forth with a partner-
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 8 Minutes
1 Minute Cardio (start easy and build intensity each round)
5 lateral box step ups (each side)
10 push ups
10 kettle bell goblet squats (light/moderate)
5 single arm kettle bell press (each side) (light/moderate)
Drop Snatch + Sots Press (3x(3+3))
Power Snatch + Snatch Balance + Snatch
– 2 sets @ 70% 1 RM Snatch
– 2 sets @ 73% 1 RM Snatch
– 2 sets @ 75% 1RM Snatch
* Rest 2 minutes between sets
Snatch Grip Deadlift (3×4 @ 105%)
Metcon (2 Rounds for time)
2 Sets (1 Set every 6:00)
21-15-9
Wall Balls (30/20)
Row Calories