Daily Workouts

Front Squat

3-3-3-3-3

:03 Pause on 1st rep of each set

3 sets

Barbell Front Rack Bulgarian Split Squats x 20 reps @2020 tempo

Rest :45 between each leg.

Tabata This!

8 Rounds of :20 Work/ :10 Rest at each of the following movements.

Push-ups

DB Row

Sit-ups

Echo bike

Rest 1:00 between each movement.

"Armistice"

11:00 AMRAP

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

Push Press

5 x 3

4 Rounds for reps

1:00 D-ball Step-ups

1:00 Single Arm DB Push Press

1:00 Bike

1:00 Rest

CrossFit Open Workout 20.5

For time, partitioned any way

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

Back Squat

5 x 5 @ 75%

For Time

25/20 Calorie Ski

200 ft D-ball carry (100/70)

15 D-ball cleans

Build to a heavy triple

Sumo Deadlift

7:00 AMRAP

30 Double-unders

15 Calorie Echo bike

Partner Workout

1 Mile Med Ball Run

Then, 2 Rounds of

50 KB Swings

50 KB Lunges

50 Med Ball Sit-ups

50 DB Snatches

50 Lateral Burpees

6 Sets

1 Power Snatch +

6 Overhead Squats

10:00 AMRAP

10 Pull-ups (C2B)

15 Wall balls

20/15 Cal Row

Partner Workout

On a 30:00 clock, complete

2000m Row

1000m Farmer's Carry (53/35)

75 Toes to Bar

50 Burpees over the erg

Max meter row in remaining time

CrossFit Open Workout 20.4

For time

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

♀ 20-in. box

♂ 24-in. box

Time cap: 20 minutes

20:00 EMOM

A. :30 Ski

B. 200m Run

C. :30 Hand-over-hand Sled pull

D. :30 D-ball clean over bar

Build to a heavy set of the complex

2 Clean Pulls +

2 Power Cleans

3 Rounds for time

20 DB Box Step-overs (50/35)

25/20 Calorie Bike

5 Rounds for reps

1:00 Wall balls

1:00 Shuttle runs

1:00 Row

1:00 Rest

7:00 AMRAP

10 Overhead squats (105/75)

10 Box Jump-overs

10 Pull-ups (C2B)

3-5 Rounds not for time

5/5 DB Single arm OHS (build)

1-5 Bar Muscle-ups OR high kips

Teams of 3

8:00

100/80 Cal Echo bike

Max Strict pull-ups in remaining time

2:00 Rest

8:00

100/80 Cal Echo bike

Max Wall balls in remaining time (30/20)

2:00 Rest

For Time

800m Farmer's carry (70/53)

100/80 Cal Echo bike

CrossFit Open Workout 20.3

For time

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

For Time

800m Run

21 Burpees

400m Run

15 Burpees

200m Run

9 Burpees

10:00 EMOM

A. 5 Deadlifts + 3 box jumps (high)

B. :30 Hollow body banded press down

10:00 AMRAP

Max Calorie Bike

Every 2:00, complete 10 KB sumo deadlift high pulls + 15 sit-ups

20:00 Partner AMRAP

60 Calorie row

50 Wall balls

40 Pull-ups (C2B)

Every :90 x 8 sets

1 Clean +

2 Front squats

3-5 Rounds not for time

50 ft. DB Lunge

5 Strict handstand push-ups

20 DB Step-ups

25 ft. Handstand walk

10 DB Rows

Partner Workout

Perform On a running clock

0:00 - 10:00

Build to a heavy double power clean

12:00 - 15:00

Max Power cleans @ 80% of part 1

20:00 - 32:00

12:00 AMRAP

8 Deadlifts (135/95)

8 Hang power cleans

8 Front rack lunges

-Alternate full rounds with your partner

-Complete 3-5 strict pull-ups while partner performs their round of the barbell triplet

CrossFit Open Workout 20.2

As many rounds as possible in 20:00

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Click here for workout details

5 Rounds not for time

25 ft. Handstand walk

50 ft. DB Front rack lunge

200 ft. D-ball bearhug carry

21-15-9 reps for time

KB Swings

Box Jump-overs