Shoulder Press

5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 -

Oilers

Affiliate Compete (RX+)

5 sets:

20/16 Calorie Row

60 Double Unders

15 Dumbbell Bench (50s/35s)

-rest 1:00 between sets-

Freedom (RX'd)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-

Independence
5 sets:
16/12 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-

Liberty
5 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)
-rest 1:00 between sets-

• Target time each set: 2:30-3:00

• Time cap each set: 3:30

Open Gym

8-10am with Coach Matt!

Tarentino

Affiliate Compete (RX+)

For Time (With a Partner)

2000m Row

50 Clean and Jerks (155/105)

2000m Row

100 Burpees

2000m Row

150 Wall Balls (20/14)

Freedom (RX)

For Time (With a Partner)

2000m Row

50 Clean and Jerks (135/95)

2000m Row

100 Burpees

2000m Row

150 Wall Balls (20/14)

Independence

For Time (With a Partner)

2000m Row

50 Clean and Jerks (115/80)

2000m Row

100 Burpees

2000m Row

150 Wall Balls (20/14)

Liberty

For Time (With a Partner)

2000m Row

50 Clean and Jerks (light)

2000m Row

100 Up Downs

2000m Row

150 Wall Balls (light)

Split the work as necessary

Time Cap: 50 Minutes

OPEN 25.1

CrossFit Games Open 25.1 RX (Ages 16-54)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell

Bench Press

5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-

Nine Rings

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets -

Independence
Teams of 2
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6 Calorie Row
-1:1 on sets -

Liberty
Teams of 2
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8 Calorie Row
-1:1 on sets -

• Target time: sub 17:00

• Time cap: 20:00

Gymnastics: Handstand Push-Ups

All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU - 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated

You should have at least 45 seconds of rest - choose your level accordingly. There is no Conditioning Option during the Open.

Balrog

Affiliate Compete (RX+)

Every 1:00 (25:00)

Min 1: 20 Wall Balls (20/14)

Min 2: 15/12 Calorie Air Bike

Min 3: 50 Double Unders

Min 4: 20 Kettlebell Swings (53/35)

Min 5: Rest

Freedom (RX'd)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest

Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest

Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest

• Target time each set: 30-40 seconds

• Time cap each set: 50-seconds

Front Squat

5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-

Repeat Workout 50

Affiliate Compete (RX+)

No Change to Workout

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.

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

• Target time each set: 2:45-3:15

• Time cap each set: 4 minutes

Hang Power Snatch

Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)

“Diane Bailey”

Affiliate Compete (RX+)

21-15-9

Deadlift (315/205)

Strict Handstand Push Ups

Freedom (RX'd)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
This is an official Mayhem Benchmark workout, so get after it!

Independence
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups

Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups

• Target time: 6-8:00

• Time cap: 10:00

Open Gym

8-10am with Coach Matt!

HOT!

Compete (RX+)

For Time (With a Partner)

150 Air Squats

100 Calorie Row

80 Push-Ups

80 Calorie Ski

60 Box Jumps (24/20)

60 Calorie Air Bike

40 Burpee Pull-Ups

40 Calorie Ski

20 Toes to Bar

20 Calorie Row

Freedom (RX)

For Time (With a Partner)

100 Air Squats

90 Calorie Row

80 Push-Ups

70 Calorie Ski

60 Box Jumps (24/20)

50 Calorie Air Bike

40 Burpee Pull-Ups

30 Calorie Ski

20 Toes to Bar

10 Calorie Row

Independence

For Time (With a Partner)

100 Air Squats

90 Calorie Row

80 Knee Push-Ups

70 Calorie Ski

60 Box Jumps (20/16)

50 Calorie Air Bike

40 Burpees

30 Calorie Ski

20 Toes to Bar

10 Calorie Row

Liberty

For Time (With a Partner)

100 Air Squats

90 Calorie Row

80 Bar Push-Ups

60 Box Step-Ups

50 Calorie Air Bike

40 Up Downs

30 Calorie Ski

20 Sit-Ups

10 Calorie Row

Time Cap: 50 Minutes

Pause Bench Press

Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00

CrossFit Games Open 21.3 RX (16-54)

If you don't finish, note reps completed at the 15 minute cap.

Affiliate Compete (RX+)

No Change to Workout

Independence
For total time:
15 Front Squats (75/55)
30 Toes to Bar
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Pull Ups
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Chest to Bar
15 Thrusters (75/55)

Liberty
For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)

• Target time: Sub 15:00

• Time cap: 15:00

Steamboat Strings

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
Burpees

Independence
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
Burpees

Liberty
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Kettlebell Swings (light)
Up Downs

• Target Round: Round of 9

• Minimum Round before scaling: Round of 7

Turkish Get-Up

Turkish Get-Ups
5 x 2 reps (each side)

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

Back Pause Squat

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

Telluride

Affiliate Compete (RX+)

Every 3:00 (5 sets)

12/10 Calorie Air Bike

8 Back Squats (225/155)

20 Lunges in Place

Freedom (RX'd)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats (185/125)
20 Lunges in Place
* Bar can be taken from the rack.

Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike
8 Back Squats (155/105)
20 Lunges in Place

Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike
8 Dumbbell Front Squats (light)
10 Lunges in Place

• Target time each set: 1:40-1:55

• Time cap each set: 2:30

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:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)

Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.

Mammoth Lake

Affiliate Compete (RX+)

3 Rounds

35/28 Calorie Row

25 Box Jump Overs (24/20")

20 Strict Handstand Push Ups

Freedom (RX'd)
3 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups

Independence
3 Rounds
25/20 Calorie Row
20 Box Jump Overs (20’’)
15 Handstand Push Ups

Liberty
3 Rounds
20/16 Calorie Row
15 Box Step Ups (20’’)
10 Dumbbell Push Press (light)

• Target time: 12-14:00

• Time cap: 18:00

Clean Grip Deadlift

Build up to a Heavy Clean Grip Deadlift
in 15:00

Big Bear

Affiliate Compete (RX+)

15-10-5

Dumbbell Burpee Deadlift (50s/35s)

45-30-15

Toes to Bar

Freedom (RX'd)
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar

Independence
15-10-5
Dumbbell Burpee Deadlift (35s/25s)
25-20-5
Toes to Bar

Liberty
15-10-5
Up Downs
Dumbbell Deadlift (light)
Hanging Knee Raises

• Target time: 6-8:00

• Time cap: 10:00

Open Gym

Cancelled

Cupid Shuffle

30:00 AMRAP (Split reps however)

10 Wall Balls (20/14)

10 Power Cleans (115/80)

10 Burpees Over the Bar

10 Bike Cals

20 Wall Balls (20/14)

20 Power Cleans (115/80)

20 Burpees Over the Bar

20 Bike /Cals

…add 10 each round

AT 30:00

5:00 Max Abmat Sit Ups (one working at a time)

Power Clean + Push Jerk

Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
- complete unbroken, build-in sets-

CrossFit Games Open 13.2

Affiliate Compete (RX+)

No Change to Workout

Independence
10:00 AMRAP
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
15 Box Jumps (20/16)

Liberty
10:00 AMRAP
5 Dumbbell Shoulder to Overhead (light)
10 Dumbbell Deadlifts (light)
15 Box Step Ups (20/16)

• Target number of Rounds: 7+ rounds

• Minimum number of Rounds: 5 rounds

Tempo Bench Press

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

Bison

Affiliate Compete (RX+)

5:00 AMRAP

5-10-15…

Dumbbell Bench Press (50s/35s)

GHDs

-rest 1:00-

5:00 AMRAP

5-10-15…

Ring Rows

GHDs

-rest 1:00-

5:00 AMRAP

5-10-15…

Dumbbell Bench Press (50s/35s)

Ring Rows

Freedom (RX'd)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)

Independence
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows

Liberty
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows

• Target Round each set:
  Workout 1: Round of 20 Dumbbell Bench
  Workout 2: Round of 20 Ring Rows
  Workout 3: Round of 15 Ring Rows

• Minimum Rounds each set before scaling: Round 15

Deadwood

Affiliate Compete (RX+)

Every 2:30 (7 sets)

15/12 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Freedom (RX'd)
Every 2:30 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)

Independence

Every 2:30 (7 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)

Liberty
Every 2:30 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)

• Target time each set

  Air Bike: Sub 45 seconds

  Power Snatch: Sub 25 seconds

• Time cap each set

  50 seconds

  30 seconds

Gymnastics: 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:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.