Open Gym
8-10am with Coach Matt!
Saturday with Coach Mike!
AMRAP 35
10 Alternating DB Hang Snatches (50/35)
10 Goblet Squats
10 Sit Ups
Each partner completes a round and then splits a 500m Row or 400m Run
Gymnastics Skill Review
Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
Newgrange
Affiliate Compete (RX+)
4 sets (Every 5:00)
6 Bar Muscle Ups (Or 10 Chest to Bar)
12 Overhead Squats (95/65)
6x50ft Shuttle Runs
12 Overhead Squats (95/65)
6 Bar Muscle Ups (Or 10 Chest to Bar)
Freedom (RX'd)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
Independence
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
Target time each set: 2:30-3:15
Time cap each set: 3:30
Glendalough
Affiliate Compete (RX+)
2000/1750m Row
-into-
300 Single Unders
50 Strict Abmat Sit Ups
200 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
Freedom (RX'd)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
Independence
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups
Liberty
1500/1300m Row
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups
Target time: 15-17:00
Time cap: 22:00
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
Gymnastics: Handstand Push-Ups
For the last week of the Open, we're adding this as a Coach's Choice skill review. We'd like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.
We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.
Kilkenny
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.
Independence
For Time:
40/32 Calorie Air Bike
+Total seconds Burpees to Bar
Liberty
For Time:
30/24 Calorie Air Bike
+Total seconds Up Downs
Target time: Sub 8:00
Time cap: 15:00
Bench Press
- Build to a heavy single
* Rest a little longer than normal between sets when you reach heavier weights *
Limerick
Affiliate Compete (RX+)
10:00 AMRAP
10 Dumbbell Bench Press (70s/50s)
7 Strict Pull Ups
Freedom (RX'd)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)
Independence
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pull Ups (Or 8 Ring Rows)
Liberty
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Galway
Affiliate Compete (RX+)
Every 12:00 (2 sets)
3 Rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (155/105)
Freedom (RX'd)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)
Independence
Every 12:00 (2 sets)
3 rounds
20 Wall Balls (14/10)
10 Toes to Bar
5 Clean and Jerks (115/85)
Liberty
Every 12:00 (2 sets)
3 rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
5 Dumbbell Clean and Jerks (light)
Target time each set: 5-7:00
Time cap each set: 9:00
Mayhem Mini-Pump: Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes 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.
Open Gym
8-10am with Coach Matt!
Saturday with Coach Sarah!
For Time with a Partner
200 Box Jumps 24/20”
Every Minute starting a 0:00 5 Synchro Burpees
4 Min Rest
12 Minute AMRAP with a Partner
Max Wallballs 20/14
Switch - 200 Meter Run
CrossFit Games Open 25.3
Deadstop Shoulder Press
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Eldorado
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Independence
2 sets (Every 12:00)
16-12-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 13-10-7)
Liberty
2 sets (Every 12:00)
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)
Target time each set: Sub 9:00
Time cap each set: 10:00
Snatch Balance
Build up to a Heavy Snatch Balance
-rest 60-90 seconds between sets-
Impala
Affiliate Compete (RX+)
12:00 AMRAP
6-12-18-24-30…
Single Dumbbell Box Step Ups (50/35)(24/20)
12 GHD's (Or Stick Sit Ups)
Freedom (RX'd)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
Independence
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (35/25) (20/16)
8 GHDs + 6in Riser (Or Stick Sit Ups)
Liberty
12:00 AMRAP
4-8-12-16-20. . .
Box Step Ups (unweighted) (20/16)
10 Sit Ups
Target Round: Through the round of 20 step ups
Minimum Round before scaling: Into the round of 16 step ups
Paused Front Squat
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
Camaro
Affiliate Compete (RX+)
Nom Change to Workout
Freedom (RX'd)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00--
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00--
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
Independence
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00--
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00--
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)
Liberty
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00--
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00--
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar
Target time each block: Sub 4:00
Time cap each block: 5:00
Thunderbird
Affiliate Compete (RX+)
60-48-36-24-12
Double Unders
30-24-18-12-6
Single Arm Dumbbell Push Press (50/35)
6-5-4-3-2
Rope Climbs
Freedom (RX'd)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
Independence
40-30-20-10-5
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (35/25)
3-2-1-1-1
Rope Climbs (Or 12-10-8-6-4 Strict Pull Ups)
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (light)
15-12-9-6-3
Ring Rows
Target time: 12:00-14:00
Time cap: 18:00
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints
Open Gym
8-10am with Coach Matt!
Barbells and Burpees
AMRAP 35 (With a Partner)
Buy-In:
1000m Row
50 Cal Bike
-then-
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Thruster
3 Synchro Burpees
1:1 Work/Rest
RX+ (115/95)
RX (95/75)
Indy (75/55)
Liberty (Light)
CrossFit Games Open 25.2!
Squat Clean + Push Jerk
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
Scouts
Affiliate Compete (RX+)
3 Rounds
20 Lunges in Place (135/95)
20 Strict Pull-ups
Freedom (RX'd)
3 Rounds
20 Lunges in Place (95/65)
15 Strict Pull-ups
Independence
3 Rounds
20 Lunges in Place (75/55)
10 Strict Pull-ups
Liberty
3 Rounds
20 Lunges in Place (light)
15 Ring Rows
Target time: 7-9:00
Time cap: 12:00
Supersonics
Affiliate Compete (RX+)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (115/85)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (115/85)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
Freedom (RX'd)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
Independence
25/20 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (75/55)
3 Wall Walks
-into-
25/20 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (75/55)
10 Bar Facing Burpees
-into-
25/20 Calorie Air Bike
Liberty
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
20/16 Calorie Air Bike
Target time: 16-18:00
Time cap: 22:00
Gymnastics: Ring Muscle-Ups
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
No Conditioning Option since it’s during the Open
Deadlift
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
Royals
Affiliate Compete (RX+)
50 GHDs (Or V-Ups)
25 Box Jump Overs (24/20)
50 Toes to Bar
25 Box Jump Overs (24/20)
50 Abmat Sit Ups
Freedom (RX'd)
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
Independence
40 V-Ups
20 Box Jump Overs (20)
40 Toes to Bar
20 Box Jump Overs (20)
40 Abmat Sit Ups
Liberty
25 Crunches
25 Box Step Ups (20/16)
25 Hanging Knee Raises
25 Box Step Ups (20/16)
25 Abmat Sit Ups
Target time: sub 13:00
Time cap: 16:00