Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Straight Through
50 Empty Bar Thrusters
100 Double Unders
:60 Hanging Knee Raise Hold
Push Jerk (4×6 @72.5%)
Metcon (Time)
For time (25 cap)
Run 800m
20 Squat Cleans 205/135lbs
Run 600m
30 Box Jumps 30/24″
Run 400m
40 Strict HSPU
Run 200m
200′ HS Walk(2:00 of HS work)
Everyday Athletes Now – CrossFit
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Kipping Technique work -10-15 minutes
Shoulder Press (5×5 Building)
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
10 Floor Press (115/75)
10 Sit Ups
10 Ring Rows
300m run
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Steady Rounds
7 Strict Pull Ups
15 Russian KB Swings 53/35lbs
50′ HS Walk (:30 work)
Power Snatch (EMOM 10 x1@80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes
30 Double Unders
15 Toes To Bar
10 Deadlift 155/105lbs
Metcon (No Measure)
3 rounds NFT
15 band triceps
15 db curls
15 single leg bridge
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
800m run followed by…
15 band pull aparts
20 plank shoulder taps
20 walking lunges
Front Squat (3×6 @72.5%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
1k row
30 Alternating DB Box Step Ups 50/35lbs to 24/20″ (Single DB)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 4 Minutes
12 Power Clean and Jerk 95/65
15 Pull Ups
Max Double Unders in remaining time
Squat Clean (8×2 @80%)
Metcon (Time)
21-15-9-15-21
Overhead Squats 105/70lbs
Pull Up
Calorie Row
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Steady Rounds
12/8 Calorie Row
10 Strict Pull Ups
15 Goblet Squats 50/35lbs
Push Jerk (4×6 @ 70%)
Metcon (AMRAP – Reps)
AMRAP 14 Minutes
Climb The Ladder
5/4 Calorie Row
5 Wallballs 20/14lbs
10/8 Calorie Row
10 Wallballs 20/14lbs
15/12 Calorie Row
15 Wallballs 20/14lbs
Continue adding 5/4 Calories and 5 Wallballs each round for 14 minutes.
Everyday Athletes Now – CrossFit
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 Rounds
30 DB Snatch
20 Lateral DB Burpees
Warm-up (No Measure)
Snatch Technique: 10 min or so
Timing and hip extension
Power Snatch (6×3 @50% **incorporate technique work)
Metcon (AMRAP – Reps)
AMRAP 9 Minutes
10 Toes to Bar
10 DB Thrusters 50s/35s
10 Toes to Bar
15 DB Thrusters 50s/35s
10 Toes to Bar
20 DB Thrusters 50s/35s
10 Toes to Bar
25 DB Thrusters 50s/35s
10 Toes to Bar
30 DB Thrusters 50s/35s
Continue adding 5 thrusters after each set of toes to bar.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Steady Rounds
Run 200m
9 Box Jumps (step down)
12 Light RDLs
15 Push Ups
Power Clean + Push Jerk (x1 @80% EMOM 10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes
10/7 Calorie Row
10 Power Clean 115/75lbs
10 HSPU