Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
5 rounds of
9 calories, Assault bike
7 burpees
—
Hang Power Snatch
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 65%. Improve power and stability. Focus on a solid hang position and a powerful pull. Rest no less than 90 seconds between sets.
—
Squat Snatch
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
2×1 @ 80%
2×1 @ 85%
2×2 @ 90%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 65%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Conditioning – OPEN 15.5
For time
27.21.15.9 reps of
Row, calories
Thrusters 43/30kg – 95/65lb
Cap: 10 minutes
Notes
https://games.crossfit.com/workouts/open/2015#workoutsTab5
Options
43/30 → 30/20kg
—
Accessory Work – Core Strength
A. Double dumbbell incline bench press
4 sets of 8-10 reps 20/15kg – 45/35lb
Rest 90 seconds between sets
B. GHD back extensions
4 sets of 12 reps
Rest 90 seconds between sets
C. Core
5 sets of
20 L hang flutter kicks
10 toes to rings
Rest as needed between sets
Options
20/15kg – 45/35lb → 15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb
5 → 3 rounds of
—
Back Squat
2×5 @ 70%
2×3 @ 75%
2×2 @ 80%
3×1 @ 85%
1×10 @ 60%
Notes
Build up with sets of 3 reps until you reach 70%. Improve form and stability. Rest no less than 2 minutes between sets. The high-rep set allows you to finish the session with focus on consistency and tempo.
—
Gymnastics
For form
10 rounds of
4 ring muscle-ups
12 GHD Sit-ups
Notes
Focus on proper form and full range of motion. Go each exercise unbroken, perform smooth transitions between exercises that will allow you to do that. The goal is to move steadily through the total volume achieving equal performance-time in each round.
Options
4 → 3 → 2 reps of
Ring muscle-ups → chest to rings pull-ups
GHD sit-ups → weighted sit-ups (plate overhead)
—
Engine
10 sets of
AMRAP 3 Minutes of
70 double-unders
21 calories, Assault Bike
Max reps, Burpees to target
Rest 1 minute between sets
Rest 3 minutes after set no.5
Notes
You have to perform a total volume of 10 sets with 1 minute rest between, each set is a 3-minute AMRAP. Once you complete the 5th set rest for 3 minutes, then continue in the same (1 minute rest) format. In each set move fast through the couplet. Go the double-unders unbroken, if you break immediately continue with the remaining reps. On the Assault bike maintain a tempo at 70+/63+ RPM and push fast through the cals then go straight to the max-rep attempt. Maιntain a fast yet sustainable tempo on the burpees to target that will allow you to keep moving steadily until the last second. Mark or create a designated target (e.g pull-up bar) 15cm – 6” above your extended arm for the burpees.
Options
Assault bike → row
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
Run, 3 minutes
Then
5 rounds of
1x Cindy
30 double-unders
—
Hang Power Clean
2×2 @ 60%
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 60%. Improve power and stability. Focus on a solid hang position and a powerful pull. Rest no less than 90 seconds between sets.
—
Squat Clean
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
2×1 @ 80%
2×1 @ 85%
3×1 @ 90%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 50%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Conditioning
AMRAP 20 Minutes of
60 handstand push-ups
60 chest to bar pull-ups
60 box-jump overs 60/50cm – 24/20”
60 single arm dumbbell snatches 22,5/15kg – 50/35lb
Notes
The goal is to move steadily through the workout and if possible push harder as you reach the finish. Break the handstand push-ups and chest to bar pull-ups into big manageable sets with short to minimum rest between. On the box-jump overs and single arm dumbbell snatches move steadily at a fast yet sustainable pace. Ideally go the box-jump overs touch & go, make sure your tempo allows you to do that efficiently. The snatches are alternating, prefer to perform the transitions in mid-air for extra speed. Ideally, once you have completed the biggest part of the AMRAP, 15+ minutes, start pushing harder, attempt to go unbroken for as long as possible, breaking 1-2 reps before muscle failure and shorten even more the transitions between exercises.
Options
Handstand push-ups → push-ups hand release
Chest to bar pull-ups → pull-ups
22,5/15kg – 50/35lb → 15/10kg – 35/25lb
—
Accessory Work
A. Barbell front rack step up
4 sets of 12 reps (6 each leg) As heavy as proper form allows
Rest 90 seconds between sets
B. 3 rounds of
8 double dumbbell seated presses 15/10kg – 35/22,5lb
12 dumbbell bench hip thrusts
8 double dumbbell prone row
Rest as needed between sets
Options
15/10kg – 35/22,5lb → 10/5kg – 25/10lb
—
Barbell Cycling
For form
30 muscle snatches 37/25kg – 80/55lb
30 no touch power snatches 43/30kg – 95/65lb
30 power snatches 52/37kg – 115/80lb
Notes
Consider this as a For time workout but make sure your main focus is on proper form and quality. The load increases yet each next movement can be performed consistently more easily so your effort should remain the same. Ideally, go unbroken for as long as proper form allows, make sure you utilise your legs and keep a proper form and a solid posture as you execute the lifts. Especially, on the no touch power snatches focus on driving the barbell to the ground smoothly and with control so as not to tax your back. Alternatively break into big, manageable sets that will ensure a fast, sustainable tempo.
—
Gymnastics
For form
5 rounds of
10 strict pull-ups
2 rope climbs
Notes
Focus on proper form and full range of motion. Ideally go the strict pull-ups unbroken, alternatively break each round into a big and a smaller set with short rest between. On the rope climbs ascend efficiently by finding solid footings and squatting on the rope so as to preserve your grips and upper body as much as possible. Descend smoothly by sliding down, extending and jumping.
Options
10 → 8 → 6 reps of
Strict pull-ups
2 → 1 rep of
Rope climbs
—
Engine
A1. Run, 15 Minutes @ easy pace
A2. 4 sets of
Run, 1600 meters @ increase pace with each set
Rest 3 minutes between sets
Notes
Warm up by running 15 minutes at an easy pace. In the main session run 4 sets of 1600 meters increasing effort with each set. Base your pace on the following setup: 1st set 4:15/km, 2nd set 4:10/km, 3rd set 4:05/km, 4th set 4:00/km. Cool down by jogging for 5 minutes at very easy pace.
Options
1600 → 1200 meters @ given paces
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
750 meters, Row
25 down-ups
500 meters, Row
25 down-ups
—
Power Snatch
Daily Max
Then.
5×1 @ 90%
Notes
Build up to a heavy lift of the day. Warm up with an empty barbell and continue with sets of 3 reps < 70%, 2 reps < 82% and a few single lifts > 82%. Then drop down to 90% and go for 5 solid single lifts. Focus on power and stability. Rest no less than 90 seconds between lifts.
—
Power Clean
Daily Max
Then,
3×1 @ 90%
Notes
Build up to a heavy lift of the day. Warm up with an empty barbell and continue with sets of 3 reps < 70%, 2 reps < 82% and a few single lifts > 82%. Then drop down to 90% and go for 3 solid single lifts. Focus on power and stability. Rest no less than 90 seconds between lifts.
—
Conditioning
A. AMRAP 7 Minutes of
7 toes to bar
7 deadlifts 124/82kg – 275/180lb
7 burpees over bar
Rest 3 Minutes
B. AMRAP 7 Minutes of
7 toes to bar
7 hang power cleans 61/43kg – 135/95lb
7 burpees over bar
Notes
Try to achieve maximum performance in both parts. The key is the transitions. Ideally, go each exercise unbroken and make sure you keep your transitions between exercises fast and equal throughout the workout. Alternatively break the deadlifts into a big and a smaller set with short to minimum rest between. Move fast and steadily through the biggest part of the workout and, if possible, push harder as you reach the end by going unbroken and shortening the transitions even more. Same applies for the second part.
Options
A. 124/82kg – 275/180lb → 102/70kg – 225/155lb
B. 61/43kg – 135/95lb → 52/37kg – 115/80lb
—
Accessory Work – Core strength
A. Single leg kettlebell deadlift
4 sets of 16 reps (8 each leg) 24/16kg – 53/35lb
Rest 90 seconds between sets
B. 3 sets of
10 double kettlebell gorilla row 20/12,5kg – 45/27,5lb
20 meters double kettlebell overhead carry
Rest as needed between sets
C. 3 sets of
60 seconds, Hollow hold
30 seconds, Left side plank hold
30 seconds, Right side plank hold
30 seconds, Plank hold
30 seconds, Arch hold
Options
24/16kg – 53/35lb → 20/12kg – 44/26lb → 16/8kg – 35/18lb
—
Back Squat
ΕΜΟΜ 10 Minutes of
3 reps @ 70%
Notes
Build up to 70% with sets of 2 reps. Work for 10 minutes, in each minute perform 3 back squats and rest until the next minute starts once again. Be consistent, focus on proper form, a rock solid bottom position and a steady tempo.
—
Gymnastics
For form
10 rounds of
3 strict ring muscle-ups
6 strict handstand push-ups
Notes
Same format as on Monday. Focus on proper form and full range of motion. Go each exercise unbroken, perform smooth transitions between exercises that will allow you to do that. The goal is to move steadily through the total volume achieving equal performance-time in each round.
Options
3 → 2 → 1 rep of
Strict ring muscle-ups → assisted strict ring muscle-ups (parted or coach)
6 → 5 → 4 reps of
Strict handstand push-ups → pike push-ups (elevated feet)
*Choose a number of reps that you can perform unbroken while fresh
—
Engine
3 sets of
120/90 calories, Row
80/60 calories, Ski-erg
40 burpee box-jumps 60/50cm – 24/20”
*Start a new set every 15 minutes
Notes
This workout has a total duration of about 40-45 minutes. Try to achieve high performance in each set. Go the row at 1250+cal/h for men — 980+cal/h for women and the ski at 1150+cal/h for men — 930+cal/h for women, on the burpee box jumps maintain a steady sustainable pace that will allow you to keep moving steadily and continuously.
Option
Ski-erg → run, 400 meters
Mindset
You should not aim at reaching at the top, you should aim at proving that you belong there…
“A champion is one who is remembered. A legend is one who is never forgotten.” Matshona Dhliwayo
Press the above link to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Swimming workouts
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
3 rounds of
40 double-unders
20 calories, Row
10 burpees
—
Squat Snatch
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Build your confidence on the heavy single lifts. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Snatch Pull
3×2 @ 90% 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
For time
3 rounds of
24 single arm dumbbell thrusters 22,5/15kg – 50/35lb
24 chest to bar pull-ups
Into
3 rounds of
12 single arm devils press 22,5/15kg – 50/35lb
12 bar muscle-ups
Notes
This workout consists of 2 consecutive couplets. The load of the dumbbell exercises will be lighter than you are used to since both are single dumbbell exercises, that will allow you to move faster. Go the thrusters with 12 reps with the right arm and 12 reps with the left arm, the devilis presses are alternating, switch arms as you leave the dumbbell on the ground. Move steadily through each couplet with focus on smooth and short transitions between exercises. Ideally go the gymnastic exercises unbroken, alternatively break into a big and a smaller set with short to minimum rest between.
Options
22,5/15kg – 50/35lb → 15/10kg – 35/25lb
Chest to bar pull-ups → pull-ups
Bar muscle-ups → chest to bar pull-ups
—
Accessory Work
A. 3 sets of
8 double kettlebell snatches 20/12kg – 44/26lb
10 double kettlebell shoulders to overhead
Rest 90 seconds between sets
B. 3 sets of
10 double dumbbell Zottman curls 10/5kg – 22,5/10lb
16 dumbbell tricep kick backs (8 each arm)
Rest 90 seconds between sets
Options
A. 20/12kg – 44/26lb → 16/8kg – 35/18lb
B. 10/5kg – 22,5/10lb → 7,5/2,5kg – 15/5lb
—
Strength/Gymnastics
For form
40 meters, Handstand walk
40 double dumbbell step-overs 22,5/15kg – 50/35lb, 60/50cm – 24/20”
40 meters, Handstand walk
40 meters, Double dumbbell front rack lunges 22,5/15kg – 50/35lb
Notes
Focus on proper form and quality of movements. Break the handstand walk and front lack lunges into 10-meter unbroken distances. On the handstand walk move fast through each distance with quick steps and proper handstand form (toes pointing high, arms lockout, hollow position), take short yet adequate rest between distances to achieve that. Break the step-ups into big, manageable sets with short rest between. The front rack lunges is where you should show consistency, achieve a solid front rack position and move steadily and unbroken through each distance.
Options
40 → 30 → 20 meters* of
Handstand walk → 4 wall-walks
22,5/15kg – 50/35lb → 15/10kg – 35/25kg
*Go with 40 meters if you can go 10 unbroken meters while fresh.
—
Engine
A1. Row 4 minutes using the warm up routines
A2. 2 sets of
Row, 500 meters @ 20 strokes
Rest 2 minutes between sets
B1. Row, 3000 meters @ 20 strokes/minute
Rest 3 minutes
B2. Row, 2000 meters @ 22 strokes/minute
Rest 3 minutes
B3. Row, 1000 meters @ 24 strokes/minute
Notes
Row 4 minutes at light pressure using the warm up routines (1st minute only arm pulls, 2nd only leg pulls, 3rd and 4th minute regular rowing) and continue with 2 sets of low-stroke rate as warm up. The goal in the main session is to efficiently increase your strokes and pace with each part. In the B1 part keep steady 20 strokes and try to achieve a 2km PR pace +18 seconds, in the B2 part 22 strokes and 2km PR pace +16 seconds and in the B3 part 24 strokes and 2km PR pace + 10 seconds. Cool down by rowing 4 minutes at very light pressure.
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
3 Minutes of
20 double-unders
20 mountain climbers
Then,
3 Minutes of
10 down-ups
10 calories, Assault bike
—
Squat Clean
1×2 @ 55%
1×2 @ 65%
1×2 @ 75%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 55%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Build your confidence on the heavy single lifts. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Conditioning
OPEN. 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70kg – 225/155lb
55 wall-ball shots 9/6kg – 20/14lb
55-calorie row
55 handstand push-ups
Notes
https://games.crossfit.com/workouts/open/2016#workoutsTab4
—
Accessory Work
A. Work to a max height box jump
B. 4 sets of
10 single arm dumbbell squat clean jerks 25/17,5kg – 55/40lb
20 meters, Dumbbell overhead lunges
Rest as needed between sets
*switch arm with each set
Options
25/17,5kg – 55/40lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/22,5lb
—
Push Press
4×4 @ 85%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 3-4 reps until you reach 85%. Improve power and stability. Make sure you utilise your legs at their fullest, focus on a powerful push, a full overhead lockout and smooth rebounding on the shoulders. Ideally go with touch and go reps.
—
Max Effort
AMRAP 3 Minutes of
30/23 calories, Assault bike
Max reps, Ring muscle-ups
Notes
This is a sprint, make sure you give it all you got. Move explosively on the rower, maintain a fast pace and push fast through the total calories. Then, shortly catch your breath and go for a big set of muscle-ups, go unbroken for as long as possible, break only 1-2 reps before you feel like reaching muscle failure.
Options
7 → 5 → 3 reps of
Ring muscle-ups → chest to rings pull-ups
—
Engine
1000 meters @ 5’’00”-6’00”/km
1000 meters @ 4’50”-5’50”/km
1000 meters @ 4’40”-5’40”/km
1000 meters @ 4’30”-5’30”/km
1000 meters @ 4’20”-5’20”/km
1000 meters @ 4’10”-5’10”/km
1000 meters @ Max effort
Notes
Run a total distance of 7000 meters. When competing against others its important to be able to finish strong after a long run and that is what we want to work in this one. Increase pace in each 1000 meter distance (select a pace depending on your level), progressively increase your heart and respiratory rate and when you reach the last 1000 meters push your limits (near the VO2 max) and go for the strong finish.
Options
1000 → 800 → 600 meters @ given paces