Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
Row, 350 meters
12 burpees
Row, 250 meters
9 burpees
Row, 150 meters
6 burpees
—
Squat Snatch
2×3 @ 50%
2×3 @ 60%
1×2 @ 65%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
3×1 @ 90%
Notes
Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 50%. Work on technique and explosiveness. Focus on an explosive pull, a fast drive under the barbell and a solid bottom position. The lightweight sets allow you to really focus on technique and quality. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Snatch Pull
3×3 @ 95% of Max Squat Snatch
Notes
Continue to the snatch pulls from where you left the squat snatches. Work on pulling strength. Focus on a slow, strong starting pull and an explosive finish. Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.
—
Conditioning
3 sets of
AMRAP 7 Minutes of
3.6.9.12..etc reps of
Thrusters*
Toes to bar
Rest 3 minutes between sets
Notes
Try to achieve high performance in each set. Each set is a 7-minute AMRAP in which you have to complete a couplet of increasing reps by 3. Increase the load on the bar for the thrusters as prescribed. Go unbroken on both exercises on the low-rep rounds and as reps increase start breaking into manageable sets with short to minimum rest between. The faster your transitions are between rounds and exercises the better your performance will be.
*The load of each set is:
1st set: 61/43kg – 135/95lb.
2nd set: 52/37kg – 115/80lb.
3rd set: 43/30kg – 95/65lb.
—
Accessory Work – Core Strength
A. Barbell Bulgarian lunges
5 sets of 20 reps (10 each leg) 60/35kg – 135/75lb
Rest 2 minutes between sets
B. 4 sets of (2 sets each arm)
4 single-arm heavy dumbbell snatch @ As heavy as proper form allows
6 heavy dumbbell overhead squats
Rest as needed between sets
C. 3 sets of
10 leg raises on the paralllel bars
Max time, L-sit hold
Rest as needed between sets
Options
60/35kg – 135/75lb → 50/25kg – 110/55lb → 40/20kg – 90/45lb
leg raises → knee raises
L-sit hold → raised knees hold
—
Front squat
4×3 @ 70%
3×2 @ 80%
2×1 @ 90%
1×1 @ 95%
1×8 @ 65%
Notes
Build up with set of 3-4 reps until you reach 70%. Improve maximal strength and confidence. The high-rep set allows you to better work on your legs by activating your slow twitch muscle fibres. Rest no less than 2 minutes between sets.
—
Gymnastics
Bar Muscle-ups
21 reps
Rest 2 minutes
15 reps
Rest 1 minute
9 reps
Notes
The goal is to move efficiently on the pull-up bar. Focus on kipping technique and try to maintain a steady tempo that will allow you to keep pushing without falling down. Ideally go unbroken for as long as proper form allows, alternatively break each attempt into no more than 2-3 sets with short to minimum rest between.
Options
21.15.9 → 15.12.9 → 12.9.6 reps of
Bar Muscle-ups → chest to bar pull-ups
—
Engine
A. AMRAP 15 Minutes of
100/70 calories, Assault bike
75 bar-facing burpees over
Max calories, Assault Bike
Rest 5 minutes
B. AMRAP 10 Minutes of
75/50 calories, Assault Bike
50 bar-facing burpees over
Max calories, Assault Bike
Rest 5 minutes
C. AMRAP 5 Minutes of
50/30 calories, Assault Bike
25 bar-facing burpees over
Max calories, Assault Bike
Notes
Try to achieve maximum performance in each set. It’s all about consistency, go the first calories and burpees of each AMRAP at a fast yet manageable pace then go straight to the Max calories set maintaining a steady sustainable pace until the last second. Make sure you breathe well throughout and avoid pushing too hard too early. Consider that as time cap and cals/reps decrease with each part, your effort should be progressively increased.
The reccommended pace is:
A. 65 RPM for men / 57 RPM for women
B. 68 RPM for men / 60 RPM for women
C. 71+ RPM for men / 63+ RPM for women
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
Run, 800 meters
Then
3 rounds of
12 kettlebell swings
7 burpees
—
Squat Clean
2×3 @ 50%
2×3 @ 55%
2×2 @ 60%
1×2 @ 65%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
3×1 @ 90%
Notes
Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 50%. Work on technique and explosiveness. Focus on an explosive pull, a fast drive under the barbell and a solid bottom position. The lightweight sets allow you to really focus on technique and quality. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Clean Pull
3×3 @ 95% of Max Squat Clean
Notes
Continue to the clean pulls from where you left the squat cleans. Work on pulling strength. Focus on a slow, strong starting pull and an explosive shoulder shrug. Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.
—
Clean High Pull
2×5 @ 85%
2×4 @ 95%
2×3 @ 105%
Notes
Finish the weightlifting of the day with an even more technical pull. Perform in the same way as the clean pulls but continue with a high pull, elbow pointing upwards and over the barbell, barbell pulled vertically and as high as possible. Rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
—
Conditioning
AMRAP 10 Minutes of
15 burpee box jumps 60/50cm
25 deadlifts 102/70kg – 225/155lb
15 burpee box jumps 60/50cm
25 deadlifts 124/80kg – 270/175lb
15 burpee box jumps 60/50cm
25 deadlifts 142/90kg – 315/200lb
15 burpee box jumps 60/50cm
Max reps, deadlifts 165/100kg – 360/220lb
Notes
Maintain a fast yet sustainable pace on the burpee box jumps throughout the workout. The challenge is the deadlifts, with this high volume of deadlifts you have to go with a plan to break each round into manageable sets of touch and go reps that will allow you to keep pushing efficiently without overly resting when you break or between exercises. Go with a big first set and then some smaller sets with short rest between. Consider that the load on the barbell increases and your sets should be even smaller, anyhow make sure you keep the in-between rest to the minimum. When you reach the heavy weight on the Max-rep set break into small, manageable sets and try to lift as much as possible even if that means going with single lifts.
—
Accessory Work
A. Double dumbbell chest presses
4 sets of 10 reps 25/17,5kg – 55/40lb
Rest 90 seconds between sets
B. 4 sets of
10 dumbbell single-leg deadlifts (5 each arm) 30/22,5kg – 65/50lb
10 double dumbbell chest flys 12,5/7,5kg – 27,5/15lb
12 plate bent-over rows 25/15kg – 55/35lb
Options
A. 25/17,5kg – 55/40lb → 20/12,5kg – 45/27,5lb
B. 30/22,5kg – 65/50lb → 25/15kg – 55/35lb
12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb
25/15kg – 55/35lb → 20/10kg – 45/25lb plate
—
Kettlebell Cycling – Gymnastics
For form
3 rounds of
21 double kettlebell cleans 24/16kg – 53/35lb.
12 double kettlebell shoulders to overhead 24/16kg – 53/35lb.
21 chest to bar pull-ups
12 strict handstand push-ups
Notes
Focus on proper form and quality of movements. On the cleans and the shoulders to overhead make sure you keep proper angles and efficient kettlebell technique. Go unbroken for as long as proper form allows, alternatively break from the start into a big and a smaller set with short rest between. Work in the same way on the chest to bars and strict handstand push-ups, ideally go unbroken, alternatively break into a big and a smaller set. In any case, take adequate rest between exercises that will allow you to perform each movement efficiently.
Options
24/16kg – 53/35lb → 20/12kg – 44/26lb
Chest to bar pull-ups → pull-ups
Strict handstand push-ups → pike push-ups (elevated feet)
—
Engine
A. Run, 15 minutes @ easy pace
B. 3 sets of
2400 meters @ increasing effort
Rest 3-4 minutes between
Notes
Run 15 minutes at an easy pace as warm-up. In the main session try to maintain high performance in each set. Select a starting pace that you are comfortable with from each given time frame and try to increase progressively throughout the set. Keep in mind that each next set should be faster than the previous one so avoid starting too hard, select pace and increase accordingly.
The recommended pace is:
1st set: 4:20-5:00/km
2nd set: 4:05-4:45/km
3rd set: 3:50-4:30/km
Options
2400 → 2000 → 1600 meters @ increasing effort
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
3 rounds of
42 double-unders
Row, 21 calories
9 burpees to target
—
Power Clean + Jerk
3×1+3 @ 70% of Max Power Clean
3×1+3 @ 75%
2×1+2 @ 80%
2×1+2 @ 85%
1×1+1 @ 90%
1×1+1 @ 95%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 power cleans + 2 jerks until you reach 70%. The lifts at 70% are 3 sets of 1 power clean + 3 jerks, at 80% are 2 sets of 1 power clean + 2 jerks. Focus on a powerful pull, an explosive jerk and solid receiving positions. Work on touch & go jerks, immediately go for a power jerk once you load the barbel to the front rack.
—
Conditioning
For time
10.20.30.40.50 reps of
Single-arm dumbbell ground to overhead 22,5/15kg – 50/35lb.
15 toes to bar
Notes
Maintain a fast, steady tempo on the ground to overheads, the more technically you perform the lifts the more efficiently you will push through the total volume. The single-arm dumbbell ground to overhead are alternating, switch arm with each rep. On the toes to bar, if you are comfortable with gymnastics, go unbroken, if not, prefer to break from the start into sets eg. 10-5, 8-7 reps that will allow you to keep moving without destroying your arms and/or overly rest during transitions.
Options
22,5/15kg – 50/35lb → 15/10kg – 35/25lb
—
Accessory Work – Core strength
A. Double dumbbell press
4 sets of 8-10 reps 15/10kg – 35/22,5lb
Rest 90 seconds between sets
B. 4 sets of
10 double kettlebell deadlifts 32/24kg – 70/53lb
20 meters, Farmers carry
Rest as needed between sets
B. 5 sets of
15 V sit-ups
30 seconds, hollow hold
15 arch rocks
30 seconds, arch hold
15 high to low plank
Options
15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb
32/24kg – 70/53lb → 24/16kg – 53/35lb → 20/12kg – 44/26lb
—
Thrusters
10 reps @ 65%
10 reps @ 70%
10 reps @ 75%
10 reps @ 80%
Notes
The goal is to move efficiently with the barbell. There are 4 portions, each one increases load on the bar. Thrusters is an exercise in which you need to keep moving without breaking much and dropping the bar on the ground. Ideally go each portion unbroken for as long as possible, alternatively break (especially the heavier portions) into no more than 2-3 sets with short rest between. Consider that the session is partially a For time workout, perform fast transitions between weight increases yet make sure you rest enough to go for an unbroken set.
—
Gymnastics
For time
30 ring muscle-ups
*Every time you break perform 15 meters handstand walk
Notes
Ideally, go the ring muscle-ups unbroken for as long as possible, break 1-2 reps before you feel you will reach a failed attempt, alternatively make a plan to break into as few manageable sets as possible. Place two marks to create a 7,5 meter distance for the handstand walk, go back and forth this distance every time you break and come down from the rings. Move fast with short and quick steps considering that the less you stay on the handstand position the less you tax your shoulders and upper body.
Options
30 → 25 → 20 reps of
Ring muscle-ups → chest to bar pull-ups
15 → 10 meters of handstand walk → 2 wall-walks
—
Engine
3 rounds of
Row, 1500 meters
Ski-erg, 1000 meters
50 GHD sit-ups
Notes
Maintain a fast, steady pace on both row and ski with focus on breathing well. Start smoothly and increase your pace with each round up to a really challenging pace in the last one. On the GHD sit-ups try to go unbroken for as long as possible, break 1-2 reps before failure, take a short to minimum rest and continue with the remaining reps. Push the GHD of the last round really hard.
Options
Ski-erg → bike-erg → run 800 meters
GHD sit-ups → toes to rings → sit-ups
Mindset
Leave nothing to chance..
Proper planning and preparation prevents poor performance.
——————————————————-
Swimming workouts
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
10 rounds of
20 double-unders
4 burpees to plate
—
Hang Squat Clean
2×2 @ 60%
2×2 @ 70%
2×2 @ 80%
2×1 @ 85%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 60%. Improve technique and explosiveness. Focus on an explosive pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets.
—
Jerk
3×5 @ 60%
3×3 @ 75%
3×1 @ 90%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 3-4 reps until you reach 60%. Improve explosiveness and stability. Focus on an explosive push, a fast drive under the bar and a solid deep receiving position (arms straight and locked out, head forward). Rest no less than 90 seconds between sets.
—
Conditioning
AMRAP 20 Minutes of
8 chest to bar pull-ups
15 meters, Single-arm dumbbell overhead lunges 22,5/15kg – 50/35lb
8 toes to bar
15 single-arm overhead squats 22,5/15kg – 50/35lb
Notes
The goal is to move constantly and efficiently for the total volume. Maintain a steady pace for the biggest part of the workout, 15+ minutes, and then start pushing harder shortening your transitions to go for the strong finish. Go the chest to bar pull-ups (ideally butterfly technique, alternatively kipping) and the toes to bar unbroken. Break the lunges into 2×7,5 meter unbroken distances, move steadily with focus on a solid overhead position (one dumbbell overhead, one dumbbell front rack). Perform the overhead squats with whichever arm you want, yet have in mind that you need to divide appropriately the volume between the two arms if you want to keep moving efficiently.
Options
22,5/15kg – 50/35lb → 15/10kg – 35/25lb
—
Accessory Work
A. 4 sets of
8 double dumbbell power cleans 25/17,5kg – 55/40lb
15 meters, Front rack carry
8 double dumbbell squat cleans
Rest as needed between sets
B. 4 sets of
8-10 Arnold presses 15/10kg – 35/22,5lb
10-12 tricep kickbacks
Rest as needed between sets
Options
25/17,5kg – 55/40lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb
—
Strength/Gymnastics
For form
10 rounds of
30 double-unders
4 parallettes handstand push-ups
3 sandbag cleans 70/50kg – 155/110lb.
Notes
Focus on proper form and full range of motion. Go the double-unders and the parallettes handstand push-ups (wooden) unbroken. On the sandbag cleans maintain a steady, tempo with focus on strongman mechanics. Perform smooth transitions between exercises that will allow you to move efficiently with focus on quality of movements
Options
Parallettes → plates deficit → regular handstand push-ups
Sand-bag cleans → barbell power cleans
—
Engine
A. 3 sets of
Row 350 meters @ slow – medium – high pace
Rest 2 minutes between sets
B. 4 sets of
Row 800 meters @ free rate
Rest 3 minutes between sets
Notes
This session consists of 2 parts. Row 3 sets of 350 meters, start the 1st set at slow pace, go the 2nd at medium pace and finish in the 3rd with a fast pace, rest 2 minutes between sets. In the second part go for 4 sets of 800 meters with free rate of strokes, and a goal pace at 2km PR pace. Keep in mind that fewer strokes need more power, more strokes need more cardio endurance.
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
2 rounds of
Run, 400 meters
12 calories, Assault bike
8 burpees to target
—
Back Jerk + Overhead Squat
2×3+1 @ 60%
2×3+1 @ 65%
2×2+1 @ 70%
2×2+1 @ 75%
1×1+1 @ 80%
1×1+1 @ 85%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 back jerks + 2 overhead squats until you reach 60%. The lifts at 60% are 2 sets of 3 back jerks + 1 overhead squat, at 80% are 1 back jerk + 1 overhead squat. Use racks or high blocks. Focus on an explosive jerk (snatch grip width) and a solid receiving position.
—
Conditioning
17.3 Open
Prior to 8:00, complete:
3 rounds of
6 chest-to-bar pull-ups
6 squat snatches 43/29kg – 95/65lb
Then, 3 rounds of
7 chest-to-bar pull-ups
5 squat snatches 61/43kg – 135/95 lb.
*Prior to 12:00, complete 3 rounds of
8 chest-to-bar pull-ups
4 squat snatches 83/61kg – 185/135lb
*Prior to 16:00, complete 3 rounds of
9 chest-to-bar pull-ups
3 squat snatches 102/70kg – 225/155lb
*Prior to 20:00, complete 3 rounds of
10 chest-to-bar pull-ups
2 squat snatches 111/79kg – 245/175lb
Prior to 24:00, complete 3 rounds of
11 chest-to-bar pull-ups
1 squat snatch 120/83kg – 265/185lb
*If all reps are completed, time cap extends by 4 minutes.
Notes
https://games.crossfit.com/workouts/open/2017/3
—
Accessory Work
A. Barbell glute bridge
4 sets of 5 reps @ As heavy as proper form allows
Rest as needed between sets
B. 3 sets of
9 D-ball hug squats 70/40kg – 150/100lb
15 meters, D-ball hug carry
6 double kettlebell shoulders to overhead 32/24kg – 70/53lb
Rest as needed between sets
Options
32/24kg – 70/53lb → 24/16kg – 53/35lb → 20/12kg – 44/26lb
D-ball → sandbag
70/40kg – 150/100lb → 45/30kg – 100/70lb
—
Strongman
5 sets of
AMRAP 60 seconds of
Yoke carry 200/130kg – 440/280lb.
Rest 1 minute between sets
Notes
Build up progressively increasing weight on the yoke with sets of 5 meter distances. In the main session carry the yoke constantly for each given set of 60 seconds. Mark a 10-meter distance to go back and forth. Each 2,5 meters is 1 rep.
Options
Yoke carry → barbell back rack carry
—
Strength/Gymnastics
For time
Bike-erg, 1000 meters
20 double dumbbell step-ups over 30/20kg – 65/45lb
10 rope climbs
Bike-erg, 500 meters
10 double dumbbell step-ups over 30/20kg – 65/45lb
5 rope climbs
Notes
This workout has two volumes of the same exercises. Go the first volume at a steady, manageable pace and push harder the second volume. Go the first bike at a fast yet manageable pace, break the step-overs into no more than 2-3 sets with short rest between. Go the second bike at a faster and near max effort pace and push the step-overs unbroken for as long as possible. On the rope climbs make sure you move technically, smoothly and efficiently throughout the session.
Options
Bike-erg → row (half distance)
30/20kg – 65/45lb → 22,5/15kg – 50/35lb
—
Engine
Ski-erg, 2km
Run, 4km
Ski-erg, 2km
Notes
The ski-erg and the run are supported by dissimilar muscle groups. Make sure you move on both movements the best you can. Maintain a steady pace throughout the session at 70-75% of max effort.
Options
Ski-erg → row
REST DAY