Bearded Dragon

Affiliate Compete (RX+)

50 Toes to Bar

50 Power Snatches (95/65)

50 Toes to Bar

Freedom (RX'd)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar

Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar

Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises

• Target time: Sub 12:00

• Time cap: 15:00

Mayhem Mini-Pump: Glutes and Shoulders

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute 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.

Weighted Hip Thrusts
Bent Over Lateral Raises

Iguana

Affiliate Compete (RX+)

5 sets:

125m Row

12 Burpee Box Jump Over (24/20)

18/14 Calorie Ski

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets:
100m Row
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski
-rest 1:1 between sets-

Independence
5 Sets:
100m Row
8 Burpee Box Jump Over (24/20)
12/10 Calorie Ski
-rest 1:1 between sets-

Liberty
5 Sets:
50m Row
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Ski
-rest 1:1 between sets-

• Target time each set: 2:45-3:15 minutes

• Time cap each set: 3:30

Ring Muscle-Ups / Strict Pull-Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.

Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks

Tempo Front Squats

10 sets
3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-

Komodo Dragon

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

20 Kettlebell Swings (70/53)

Freedom (RX'd)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)

Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)

Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)

• Target time: 12-14 minutes

• Time cap: 16 minutes

Open Gym

8-10am with Coach Matt!

How the Grinch Stole Christmas

Teams of 2

30 minute AMRAP

5 Synchro Burpees

10 Cals on the Rower

15 Wall Balls

CrossFit Games Open 19.3 (Ages 16-54)

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time
200ft Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step Up (50/35) (24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
* Score is reps completed at the Open 10-minute time cap. But we'd like you to finish the workout, so put your overall time in your score comments.

Independence
For time
200ft Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step Ups (35/25)(20/16)
35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups
100ft Handstand Walk OR 200ft Bear Crawl

Liberty
For time
200ft Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200ft Bear Crawl

• Target time: 13-15 minutes

• Time cap: 18 minutes

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Dead-Stop Shoulder Press

6 sets
3 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-

Terk

Affiliate Compete (RX+)

3 Rounds

50/40 Calorie Row

30 Strict Sit Ups

Freedom (RX'd)
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups

Independence
3 Rounds
35/28 Calorie Row
20 Strict Sit Ups

Liberty
3 Rounds
25/20 Calorie Row
20 Sit Ups

• Target timet: 13-15 minutes

• Time cap: 18 minutes

Back Rack Step Back Lunges

5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
- Rest 60-90 seconds between sets

Kala

Affiliate Compete (RX+)

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (135/95)

Freedom (RX'd)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)

Independence
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (95/65)

Liberty
Every 1:00 (10:00)
5 Up Downs
5 Dumbbell Clean and Push Press (light)

• Target time each set: Sub 30-seconds

• Time cap each set: 40-seconds

Jane Porter

3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
- Each shuttle run rep is 25 feet down + 25 feet back.

Affiliate Compete (RX+)

No Change

Independence
No Change

Liberty

No Change

* Target number of reps each set: 45/36 + reps
* Minimum number of reps before scaling: NONE

Strict Handstand Push Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest

Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.

Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks

Power Snatch + Overhead Squat

Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-

Tarzan

Affiliate Compete (RX+)

5 sets:

60 Double Unders

15 Overhead Squats (95/65)

5 Ring Muscle Ups

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:1 between sets-

Independence
5 Sets:
35 Double Unders
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
-rest 1:1 between sets-

Liberty
5 Sets:
40 Single Unders
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
-rest 1:1 between sets-

• Target time each set: 1:10 - 1:25

• Time cap each set: 1:30

Open Gym

8-10am with Coach Matt!

Dougie Fresh

Happy 70th Birthday, Doug!

For Time With a Partner

70 Calorie Ski Erg

70 Hang DB Power Cleans

70 Calorie Bike

70 DB Push Press

70 Calorie Ski Erg

70 Bent Over DB Rows

70 Calorie Bike

70 Sit-ups

35 Minute Cap

Suggested Dumbell Weights

RX+ 50/35

RX 40/30

Independence 35/25

Liberty - Light

After Party

70 Burpees for Time with Your Partner

Back Pause Squat

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes

CrossFit Games Open 11.1 and 14.1

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
*Repeat from Jan 8th, 2024

Independence
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)

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

• Target number of Rounds: 7+ rounds

• Minimum number of Rounds before scaling: 5 rounds

Pause Bench Press

Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes

The Mole

Affiliate Compete (RX+)

100m Run

15 Strict Handstand Push Ups

200m Run

25 Handstand Push Ups

300m Run

35 Push Ups

300m Run

25 Handstand Push ups

200m Run

15 Strict Handstand Push Ups

100m Run

Freedom (RX'd)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run

Independence
100m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
200m Run
16 Handstand Push Ups
300m Run
24 Push Ups
300m Run
16 Handstand Push Ups
200m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
100m Run

Liberty
100m Run
10 Push Ups
200m Run
15 Bar Push Ups
300m Run
20 Dumbbell Push Press (light)
300m Run
15 Bar Push Ups
200m Run
10 Push Ups
100m Run

• Target time: 11-13 minutes

• Time cap: 15 minutes

The Amazing Race

Affiliate Compete (RX+)

Teams of 2

5 sets: (each/1:1)

25/20 Calorie Air Bike

50ft Front Rack Walking Lunge (95/65)

Freedom (RX'd)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)

Independence
Teams of 2
5 sets: (each/1:1)
16/13 Calorie Air Bike
50ft Front Rack Walking Lunge (55/45)

Liberty
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Air Bike
25ft Single Dumbbell Walking Lunge (light)

• Target time each set: 2:00 - 2:30

• Time cap each set: 3:00

Accessory

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Deadstop Deadlift

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes

The Challenge

Affiliate Compete (RX+)

10 sets of :45 on/:15 off:

10 Dumbbell Power Cleans (2x50s/35s)

Max Burpee over Dumbbells

Freedom (RX'd)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time

Independence
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells

Liberty
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (light)
Max Up Downs

• Target number of Reps each set: 4+ (40+ total)

• Minimum number of Reps each set before scaling: 3

Survivor

Affiliate Compete (RX+)

5 sets (1 set every 5:00)

32/24 Calorie Row

24 Wall Balls (20/14)

16 Toes to Bar

Freedom (RX'd)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar

Independence
5 sets (1 set every 5:00)
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar

Liberty
5 sets (1 set every 5:00)
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises

• Target time each set: 3:00 - 3:30

• Time cap each set: 4:00

Ring Muscle-Ups / Strict Pull-Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -

Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW

Open Gym

8-10am with Coach Matt!

Attack of the Dumbbells

Freedom (RX)

Teams of 2

Buy-In: 1500m Row OR Ski

-then-

20 Rounds (YGIG)

10 Alternating Dumbbell Snatches (50/35)

8 Goblet Squats (50/35)

6 Burpee over Dumbbell (50/35)

-then-

Buy-Out: 1500m on OPPOSITE machine of Buy-In

Time Cap: 40 Minutes

Chips and Salsa

Affiliate Compete (RX+)

3 sets:

15 Bar Facing Burpees

12 Front Squats (135/95)

8 Ring Muscle Ups

12 Front Squats (135/95)

15 Bar Facing Burpees

-rest 3:00 between sets-

Freedom (RX'd)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-

Independence
3 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups
10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-

Liberty
3 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-

• Target time each set: 4-5 minutes

• Time cap each set: 6 minutes

• Overall time cap: 24:00

Accessory

Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held