Ring Dip Skill Review

Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.

The Final Frontier

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -

Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x35s/25)
Complete 8 Bench Dips after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (light)
Complete 5 Bench Dips after each set

• Target time: 8-10 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump - Shoulder and Arms

3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-

Power Snatch

Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)

Captain Kirk

Affiliate Compete (RX+)

Tabata (20 secs on/10 secs off)

100 Back Squats (115/80)

-into-

100 Strict Abmat Sit Ups

Freedom (RX'd)
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata. Repeat from April 29th, 2021

Independence
Tabata (20 secs on/10 secs off)
100 Back Squats (75/55)
-into-
100 Abmat Sit Ups

Liberty
Tabata (20 secs on/10 secs off)
75 Dumbbell Front Squats (light)
-into-
50 Abmat Sit Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes

The Search for Spock

Affiliate Compete (RX+)

AMRAP 15 Minutes

9-15-21-27

Alt Dumbbell Snatches (70/50)

Dumbbell Step Back Lunges (70/50)

-in remaining time-

Max Rounds:

3 Wall Walks

60 Double Unders

Freedom (RX'd)
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders

* Score is the max rounds of Wall Walks and Double Unders

Independence
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders

Liberty
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 3 rounds

Strength

5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building sets (Don’t exceed 70% of 1RM Squat Clean)

The Wrath of Khan

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

Partner
For Time:
200/160 Calorie Air Bike
200/160 Calorie Ski (OR Row)

Independence

Partner
For Time:
160/130 Calorie Air Bike
160/130 Calorie Ski (OR Row)

Liberty

Partner
For Time:
120/96 Calorie Air Bike
120/96 Calorie Ski (OR Row)

• Target time: 12-14 minutes

• Time cap: 16 minutes

Complete calories on one machine before switching to the next. Partners may split calories as desired.

Star Trek: The Motion Picture

Affiliate Compete (RX+)

Perform with a weighted vest

Freedom (RX'd)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023

Independence
12 min AMRAP
200m Run
5 Strict Pull-Up (7 Kipping)
-Rest 2 Min-
12 min AMRAP
200m Run
14 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
21 Air Squat

Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)

• Target number of Rounds each set: 5-7 rounds

• Minimum number of Rounds before scaling: 3 rounds

Saturday with Coach Franko!

Kody

Freedom (RX)

22 Rounds for Time (with a Partner)

9 Burpees

8 Ground-to-Overhead (95/65)

Then complete:

2,000m Row

Independence

22 Rounds for Time (with a Partner)

9 Burpees

8 Ground-to-Overhead (75/55)

Then complete:

2,000m Row

Liberty

22 Rounds for Time (with a Partner)

9 Up Downs

8 Ground-to-Overhead (Light)

Then complete:

2,000m Row

Time Cap: 40mins

Kody Decker, a Navy sailor, took his own life on October 29, 2022. He was just 22 years old.

Between the Lions

Affiliate Compete (RX+)

Every 4:00 (4 sets)

10 Hang Power Cleans (185/125)

20 Strict Handstand Push-Ups

10 Hang Power Cleans (185/125)

Freedom (RX'd)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)

Independence
Every 4:00 (4 sets)
10 Hang Power Cleans (135/95)
10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups
10 Hang Power Cleans (135/95)

Liberty
Every 4:00 (4 sets)
10 Dumbbell Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Dumbbell Cleans (light)

• Target time each set: 1:30-2:00

• Time cap per set: 3 minutes

Strength

Deadlift

- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Out of the Box

Freedom (RX'd)
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
* Repeat from Jan 7,2021

Independence
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row

Liberty
Teams of 2

2000/1750m row

• Target time: 14-16 minutes

• Time cap: 20 minutes

Strength

Power Snatch

Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Reading Rainbow

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set

Independence
5-4-3-2-1-2-3-4-5
Wall Walks
100ft Farmers Carry (2x50/35) after each set

Liberty
5-4-3-2-1-2-3-4-5
Inch Worms
100ft Farmers Carry (light) after each set

• Target time: 10-12 minutes

• Time cap: 15 minutes

Strength

Back Squat

- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

The Magic Schoolbus

Affiliate Compete (RX+)

10:00 AMRAP

3-6-9-12-15…

Burpee Chest to Bar

Box Jump Over (30/24)

Freedom (RX'd)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)

Independence
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (24/20)

Liberty
10:00 Amrap
3-6-9-12-15. . .
Up Down + Ring Row
Box Step Up and Over (24/20)

• Target Round: Round of 15 Box Jump Overs

• Minimum Round before scaling: Round of 12 Burpee Pull Ups

Strength

Bench Press

- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Schoolhouse Rock!

Affiliate Compete (RX+)

3 Rounds

27 Air Squats

21 GHD Sit Ups

15 Deficit Push Ups (4/2 inches)(OR Ring Push Ups)

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Ring Dips

Freedom (RX'd)
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

Independence
3 Rounds
25 Air Squats
15 GHD Sit Ups (Or V-Ups)
10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups
-rest 3:00-
3 Rounds
25 Air Squats
15 Toes to bar
10 Push Ups

Liberty
3 Rounds
21 Air Squats
15 Sit Ups
9 Push Ups
-rest 3:00-
3 Rounds
21 Air Squats
15 Hanging Knee Raises
9 Bar Push Ups

• Target time each set: sub 8 minutes

• Time cap each set: 10 minutes

CROSSFIT OPEN 24.1

Strength

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Sunny Side Up

Freedom (RX’d)

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

Affiliate Compete

150 Double Unders

50 Dumbbell Front Squats (50s/35s)

30 Box Jump Overs (24/20)

Independence

100 Double Unders

40 Dumbbell Front Squats (35s/25s)

20 Box Jump Overs (20/16)

Liberty

120 Single Unders

30 Dumbbell Front Squats (light)

20 Box step up and Overs (20/16)

Strength

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Deviled Eggs

Teams of 2

100-80-60-40-20 ( For women teams 75-60-45-30-15)

Calorie Ski or Row

Push Ups

*Split reps as needed

Strength

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Quiche

Freedom (RX’d)

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

Affiliate Compete

No Change to Workout

Independence

Every 5:00 (3 sets)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

*Second set: Perform 8 V-Ups instead of Toes to Bar

Liberty

Every 5:00 (3 sets)

8 Hanging Knee Raises

8 Up Downs

10 Sit Ups

8 Up Downs

8 Hanging Knee Raises

Strength

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Omlettes

Freedom (RX’d)

15-12-9-6

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

*Women’s Calories: 12-9-7-5

Affiliate Compete

18-15-12-9

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

- Women’s Calories: 14-12-10-8

Independence

15-12-9-6

Calorie Air Bike

Deadlifts (135/95)

Handstand Push ups

- Women’s Calories: 12-9-7-5

Liberty

12-10-8-6

Calorie Air Bike

Dumbbell Deadlifts (light)

Dumbbell Push Press (light)

- Women’s Calories: 10-8-6-4

Open 15.5

Freedom (RX’d) -

27-21-15-9

Calorie Row

Thrusters (95/65)

Details about specific age group divisions can be found here: games-

assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_

Rj2sw8Na195xa.pdf

Affiliate Compete

No Change to Workout

Independence

27-21-15-9

Calorie Row

Thrusters (75/55)

Liberty

21-15-9-6

Calorie Row

Dumbbell Thrusters (light)

Strength:

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Flight Simulator

Freedom (RX’d)

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:

Unbroken Double Unders

* Each set of double unders must be unbroken. If you trip, restart that

set, not the entire workout.

Affiliate Compete

No Change to Workout

Independence

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:

Unbroken Double-Unders

Liberty

10-20-30-40-50-40-30-20-10

Unbroken Single-Unders

Strength:

10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Count ‘Em (AMRAP - Rounds and Reps)

Freedom (RX’d)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

*Repeat from Feb 8th, 2023

Affiliate Compete

AMRAP 16 Minutes

16 Alternating Hang Dumbbell Clean and Jerk (50/35)

16 Burpee Over Dumbbell

16 Toes to Bar

Independence

16 min AMRAP

12 Alternating Hang Dumbbell Clean and Jerk (35/25)

10 Burpee Over Dumbbell

8 Toes to Bar

Liberty

16 min AMRAP

10 Alternating Hang Dumbbell Clean and Push Press (light)

8 Up Downs

6 Hanging Knee Raises

Strength:

Power Clean + Push Jerk (10x5)

Every Minute (10:00) - 5 Power Cleans and Push Jerks (+15lbs from Week 1)

Tear of the Roof

Freedom (RX’d)

5 Rounds

10 Shuttle Runs

15/12 Calorie Air Bike

25ft Handstand Walk (Or 2 Wall Walks)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Affiliate Compete

No Change to Workout

Independence

5 Rounds

8 Shuttle Runs (50ft)

12/10 Calorie Air Bike

15ft Handstand Walk (Or 2 Wall Walks)

Liberty

5 Rounds

8 Shuttle Runs (50ft)

10/8 Calorie Air Bike

25ft Bear Crawl