Tempo Front Squats

8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-

Badlands

Affiliate Compete (RX+)

15-12-9

Hang Squat Clean (135/95)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

Freedom (RX'd)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups

Independence
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups

Liberty
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes

Six Grandfathers

Affiliate Compete (RX+)

100/80 Calorie Row

-into-

5 Rounds

50 Double Unders

10 Strict Handstand Push Ups

-into-

100/80 Calorie Row

Freedom (RX'd)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row

Independence
80/64 Calorie Row
-into-
5 Rounds
35 Double Unders
7 Handstand Push Ups
-into-
80/64 Calorie Row

Liberty
50/40 Calorie Row
-into-
5 Rounds
50 Single Unders
10 Dumbbell Push Press (light)
-into-
50/40 Calorie Row

• Target time: 19-21 minutes

• Time cap: 30 minutes

Open Gym

8-10am with Coach Matt!

Skittles

With a Partner: Split work as desired

100 Burpees

80 Lunges

60 Pushups

40 Kettlebell Swings (53/35)

20 Deadlifts (185/115)

2000m Row

20 Deadlifts (185/115)

40 Kettlebell Swings (53/35)

60 Pushups

80 Lunges

100 Burpees

Time Cap: 40 Minutes

CrossFit Games Open 21.1 RX (Ages 16-54)

Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.

Affiliate Compete (RX+)

No Change to Workout

Independence
1 Wall Walk
10 Double Unders
3 Wall Walks
25 Double Unders
5 Wall Walks
50 Double Unders
7 Wall Walks
75 Double Unders
12 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders

Liberty
1 Bear Crawl
10 Jumping Jacks
3 Bear Crawls
30 Jumping Jacks
6 Bear Crawls
60 Jumping Jacks
9 Bear Crawls
90 Jumping Jacks
15 Bear Crawls
150 Jumping Jacks
21 Bear Crawls
210 Jumping Jacks

• Target time: 15-17 minutes

• Time Cap: 20 minutes

Mayhem Mini-Pump: Chest and Triceps

3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Tricep DB French Press @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Seated Chest Fly with Bands
Seated Tricep DB French Press

Back Rack Step Back Lunges

5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
- Rest 60-90 seconds between sets

Free Jacks

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike

Independence

50/40 Calorie Air Bike
75 Strict Sit Ups
50/40 Calorie Air Bike

Liberty
40/32 Calorie Air Bike
80 Sit Ups
40/32 Calorie Air Bike

• Target time: 13-15 minutes

• Time cap: 18:00

Legion

Affiliate Compete (RX+)

3 Rounds

25 Dumbbell Deadlifts

(50s/35s)

20 Dumbbell Hang Power Cleans (50s/35s)

15 Dumbbell Shoulder to Overhead (50s/35s)

Freedom (RX'd)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)

Independence
3 Rounds
21 Dumbbell Deadlifts (35s/25s)
15 Dumbbell Hang Power Cleans (35s/25s)
9 Dumbbell Shoulder to Overhead (35s/25s)

Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
12 Dumbbell Hang Power Cleans (light)
9 Dumbbell Shoulder to Overhead (light)

• Target time: sub 7 minutes

• Time cap: 9 minutes

Gymnastics: 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:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups

*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.

THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)

-----
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps

Deadstop Shoulder Press

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

Sabercat

Affiliate Compete (RX+)

3 sets

3:00 AMRAP

40/32 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

Freedom (RX'd)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
3 sets
3:00 AMRAP
25/20 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-

Liberty
3 sets
3:00 AMRAP
20/15 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 7 Reps

Power Snatch + Overhead Squat

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

Wallaroo

Affiliate Compete (RX+)

11:00 AMRAP

9 Chest to Bar Pull Ups

7 Burpees over Bar

5 Squat Snatch (135/95)

Freedom (RX'd)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (115/85)

Independence
11:00 AMRAP
9 Pull Ups
7 Burpees over Bar
5 Squat Snatch (95/65)

Liberty
11:00 AMRAP
9 Ring Rows
7 Up Downs
6 Dumbbell Snatch

• Target number of Rounds: 6+ Rounds

• Minimum number of Rounds before scaling: 4.5 Rounds

Open Gym

8-10am with Coach Matt!

Dagwood Sandwich

Partners

Partner A:

Max Box Step-Ups (20in)

Partner B:

80 Sit-Ups

70 Kettlebell Swings (53/35)

60 Calorie Ski

50 Jumping Pull-Ups

40 Empty Bar Push Press

Partners share work/split reps as desired

Time Cap: 37 Minutes

2 Scores:

Number of Box Step-Ups

Rounds and reps of the work

CrossFit Games Open 20.3 and 18.4 (Ages 16-54)

Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3

Affiliate Compete (RX+)

No Change to Workout

Independence
21-15-9
Deadlifts (185/125)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)

Liberty
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts

• Target time: 11-13 minutes

• Time cap: 15 minutes

Accessory

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Pause Bench Press

Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

Baklava

Affiliate Compete (RX+)

4 sets:

1:00 Max Burpee to Bar (6in)

1:00 Max V-Ups

1:00 Max Walking Lunge Steps

1:00 Rest

Freedom (RX'd)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Independence
No Change to Workout

Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest

• Target number of reps each set: 80+ reps (total)

• Minimum number of reps before scaling: 50 reps (total)

Back Pause Squat

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

Hummus

Affiliate Compete (RX+)

7 Rounds

12/10 Calorie Air Bike

10 Dumbbell Front Squats (50s/35s)

Freedom (RX'd)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)

Independence
7 Rounds
8/7 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)

Liberty
7 Rounds
6/5 Calorie Air Bike
8 Single Dumbbell Front Squats (light)

• Target time: 8-10 minutes

• Time cap: 15 minutes

Greek Salad

Affiliate Compete (RX+)

Every 1:00 (10:00)

200/175m Row

-rest 2:00-

Every 1:00 (10:00)

6 Power Snatch (135/95)

Freedom (RX'd)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)

Independence
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (95/65)

Liberty
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (10:00)
10 Alternating Dumbbell Snatches (light)

• Target time each set:
  Set 1: 38-45 seconds
  Set 2: 12-15 seconds

• Time cap each set:
  Set 1: 50 seconds
  Set 2: 20 seconds

Handstand Pushups

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
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press

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

Deadstop Deadlift

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00

Gyros

Affiliate Compete (RX+)

40 GHD's

15 Box Jumps (30/24)

40 Wall Balls (20/14)

15 Box Jumps (30/24)

40 Toes to Bar

15 Box Jumps (30/24)

40 Wall Balls (20/14)

15 Box Jumps (30/24)

40 GHD's

Freedom (RX'd)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)

Independence
30 V-Ups
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 V-Ups

Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups

• Target time: 11-13 minutes

• Time cap: 15 minutes

Open Gym

8-10am with Coach Matt!

The Carky Feldman 70

Teams of 2

For Time

1955m Row

-then-

2 Rounds

70 Kettlebell Swings (53/35)

70 Box Step-Ups (35/25)(Dumbbell)

70 Goblet Squats (53/35)

70 Calorie Bike

Target Time: 34-36 Minutes

Time Cap: 40 Minutes

Power Clean + Push Jerk

Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)

CrossFit Games Open 12.4

Freedom (RX'd)
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
- Repeat from Jan 27, 2023

Independence
12:00 AMRAP
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups

Liberty
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups

• Target number of Reps: 250+

• Minimum number of reps before scaling: 240

Tempo Bench Press

10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

Nile Monitor

Affiliate Compete (RX+)

15-13-11-9-7

Push Up + Renegade Row (50s/35s)

-50ft Double Dumbbell Walking Lunge (50s/35s) after each set of Push Ups + Renegade Row

Freedom (RX'd)
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set of Push Ups + Renegade Row-

Independence
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-

Liberty
13-11-9-7-5
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-

• Target time: 12-14:00

• Time cap: 15:00