Daily Workouts

2 Sets:

800m Run

2:00 Row for Calories

2:00 Rest

800m Run

2:00 Echo Bike for Calories

2:00 Rest

-Score is total calories completed.

Partner Workout

20:00 AMRAP

1 Power Clean (225/155)

3 Strict Pull-ups

6 Ring Push-ups

9 Wall Balls (20/14 lbs to 10 ft)

-Alternate full rounds with your partner

Box Jump

25 x 1 OT10sec.

20:00 EMOM

A. :30 Plate Hops

B. 5-15 Toes to Bar

C. :45 Ski

D. 200 ft. Farmer's Carry

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

-Full minute bar hang on last set

Tate Press

12-12-12-12

2 Sets:

:30 Front Plank (on elbows)

:30 Right Side Plank

:30 Front Plank

:30 Left Side Plank

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

DB Rollbacks

20-20-20

3 Sets:

1:00 Elbow Plank + slowly raise one leg at a time (alternating)

1:00 Rest

-Feet on foam roller

Front Squat

12 x 2 OT45sec.

Glute Ham Raise

3 x 10

DB Bulgarian Split Squat

8-8-8/side

6:00 EMOM

A. :45 Med Ball Cleans

B. :45 Med Ball Twists

Max Dead Hang from Pull-up Bar

15:00 AMRAP

25% Max Bar Hang*

15/12 Calorie Echo Bike

50 Double-unders

*If your max dead hang on the pull-up bar is 60 seconds, then your workout bar hang time for each round is 15 seconds (25% of 60 = 15)

Partner Workout

20:00 AMRAP

200m Run

20 Wall Balls

15 Toes to Bar

Alternate movements with your partner.

CrossFit Open Workout 25.3

For time:

5 wall walks

50-cal. row

5 wall walks

25 deadlifts (155/225 lb)

5 wall walks

25 cleans (85/135 lb)

5 wall walks

25 snatches (65/95 lb)

5 wall walks

50-cal. row

Time cap: 20 minutes

ACTIVE RECOVERY DAY

10:00 EASY ROW/BIKE/JOGHIP/ GLUTE PREP SERIESSHOULDER PREP SERIES2 SETS:5/5 KOT SPLIT SQUATS2 SETS:10/10 PATRICK STEPS10:00 EASY BIKE/ROW/SKI

12:00 Echo Bike for Calories

Every 2 minutes, complete:

10 Sit-ups

10 Air Squats

Bench Press

5-5-5-5-5

5 Sets OTmin.

3-10 Strict Pull-ups

5 Sets OTmin.

3-10 Strict HSPU

5 Sets OT5min.

3-6 Wall Walks

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

-Compare to 8/12/24

EASY 3K Row

-Every 500m, 10 powerful strokes

Partner Workout:

5 Sets:

2:00 Echo Bike

2:00 to complete 8 D-ball cleans over post

Each athlete performs 5 two-minute work sets on the Echo Bike. While your partner is biking, complete 8 D-ball cleans over a 4-foot post.

CrossFit Open Workout 25.2 (22.3 repeat)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

95/65 lb, then 115/75 lb, then 135/85 lb

10:00 Easy Row/Bike/Jog

Hip/ Glute Prep Series

Shoulder Prep Series

2 Sets:

5/5 KOT Split Squats

2 Sets:

10/10 Patrick Steps

10:00 Easy Bike/Row/Ski

4 Sets OT5min.

15 Push-ups

12 DB Step-ups

500m Row

6:00 AMRAP

3 Strict Pull-ups

6 Thrusters (115/80)

9 Chest-to-Bar Pull-ups

12 Front Squats (115/80)

12:00 EMOM

A. 1-5 Ring Muscle-ups

B. 3 Squat Cleans (build)

2 Rounds for time:

50 Single-unders

25/20 Calorie Echo Bike

50 Cross-overs

25/20 Calorie Echo Bike

50 Double-unders

25/20 Calorie Echo Bike

Sumo Deadlift

4-3-2-1-1-1-2-3-4

Pause Ring Row

4 x 8-12

4:00 AMRAP

150 Med Ball Twists

Max V-ups in remaining time

CrossFit Open 25.1

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

3 burpees

3 dumbbell hang 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

10:00 Easy Row/Bike/Jog

Hip/ Glute Prep Series

Shoulder Prep Series

2 Sets:

5/5 KOT Split Squats

2 Sets:

10/10 Patrick Steps

10:00 Easy Bike/Row/Ski

4 Sets OT5min.

20 Russian KB Swings

40 Double-unders

500m Row

Box Squat

3-3-3-3-3

3 Rounds for time:

15 Burpee Box Jump-overs (24"/20")

15 Wall Balls (20/14 lb)

15/12 Calorie Echo Bike