Daily Workouts
Partner Workout
3 Mile Run
9 Mile Echo Bike
-Both athletes work at the same time.
-Partition the work and alternate between run and bike however you'd like.
CrossFit Open Workout 24.3
All for time:
5 rounds of:
10 Thrusters (95/65)
10 Chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 Thrusters (135)
7 Bar muscle-ups
Time cap: 15 minutes
10:00 Easy Row/Bike/Jog
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
10/10 Scorpions face down
10/10 Scorpions face up
10/10 Shinbox Heel Clicks
10/10 Figure 4 Contours
10/10 Adductor Rockbacks
10 A-T-Y Raise
10 Trap 3 Raise
1:00 Slow Band Pull-aparts
1:00 Slow Band Pass Throughs
1:00 Slow Band Ext. Rotation Pull-aparts
3 Sets:
:30/:30 Split Squat Stretch
2 Sets:
15/15 Pigeon Push-up
1 Set:
1:30/1:30 Couch Stretch
10:00 Easy Bike/Row/Ski
3 Rounds for time:
10 Push-ups
15 Box Jumps
20 Sit-ups
30/24 Calorie Row
Partner Workout
For Time:
100 Russian KB Swings (70/53)
150/120 Calorie Echo Bike
-One partner works, one rests.
-Partition the work any way.
For Time:
2 rounds:
10 Squat Cleans (100/65)
10 Toes to Bar
2 Rounds:
10 Overhead Squats
10 Toes to Bar
2 Rounds:
10 Squat Clean Thrusters
10 Pull-ups (C2B)
2 Rounds:
10 Thrusters
10 Pull-ups (C2B)
Pause Bench Press
Build to a heavy single
15:00 EMOM
A. 8/8 Bulgarian Split Squats (bodyweight)
B. 12 Push-ups
C. Echo Bike
CrossFit Open Workout 24.2
20:00 AMRAP
300m Row
10 Deadlifts (185/125)
50 Double-Unders
10:00 AMRAP
15 Push-ups
100 ft. KB/DB Farmer's Carry
500m Row
For Time:
30 Strict Pull-ups
40 Thrusters (100/65)
50 Toes to Bar
60 Wall Balls (20/14 lb to 10/9 ft)
-Partition the reps any way
5 Sets on a 5:00 Timer:
2:00 Echo Bike
50 Double-unders
5 Power Cleans (build)
-For the Echo bike, choose a pace that you can maintain across all 5 sets.
-For the power cleans, shoot to build across all 5 sets.
Wide Stance Box Squat
Build to a heavy single
-Compare to 9/13/23
Bulgarian Split Squats
8-8-8-8 (per side)
Nordic Curls
8-8-8-8
Banded Hamstring Curls
100
CrossFit Open Workout 24.1
For time:
21 dumbbell snatches, arm 1 (50/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
10:00 Easy Row/Bike/Jog
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
10/10 Scorpions face down
10/10 Scorpions face up
10/10 Shinbox Heel Clicks
10/10 Figure 4 Contours
10/10 Adductor Rockbacks
10 A-T-Y Raise
10 Trap 3 Raise
1:00 Slow Band Pull-aparts
1:00 Slow Band Pass Throughs
1:00 Slow Band Ext. Rotation Pull-aparts
McGill Big 3
3 Sets:
:30/:30 Split Squat Stretch
2 Sets:
15/15 Pigeon Push-up
1 Set:
1:30/1:30 Couch Stretch
10:00 Easy Bike/Row/Ski
3 Rounds for time:
20 Walking Lunges
30 Cal Row
60 Double-unders
24:00 EMOM (6 sets)
A. :45 Shuttle Runs
B. :30 Wall Walks OR Handstand Push-ups*
C. :45 Echo Bike
D. :30 DB Snatches OR DB Hang Clean & Jerks*
*Alternate rounds on wall walks/HSPU and also on DB snatches/hang clean & jerks
7 Sets OT90sec.
3 Power Clean + Push Jerk (build)
5 Rounds for time:
5 Bar Muscle-ups
6 Clean & Jerks (135/95)
Partner Workout
32:00 AMRAP
1600m Row
1600m Run
-Alternate every 400m on both the row and the run.
10:00 AMRAP
1-2-3-4-5...
Thrusters (115/80)
Bar-facing Burpees
Pull-ups (C2B)
10:00 Easy Row/Bike/Jog
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
10/10 Scorpions face down
10/10 Scorpions face up
10/10 Shinbox Heel Clicks
10/10 Figure 4 Contours
10/10 Adductor Rockbacks
10 A-T-Y Raises
10 Trap 3 Raise
1:00 Slow Band Pull-aparts
1:00 Slow Band Pass Throughs
1:00 Slow Band Ext. Rotation Pull-aparts
McGill Big 3
3 Sets:
:30/:30 Split Squat Stretch
2 Sets:
15/15 Pigeon Push-up
1 Set:
1:30/1:30 Couch Stretch
10:00 Easy Bike/Row/Ski
5 Rounds for time:
4 Wall Walks
8 Deadlifts (225/155)
15/12 Calorie Echo Bike
50 Double-unders
7 Sets OT4min.
30/24 Calorie Row
3 Front Squats (build)
12:00 AMRAP
12 DB Snatches (50/35)
8 Single Arm DB Devil's Press (53/35)
12 Toes to Bar
8 Burpee Pull-ups
7 Sets OT90sec.
3 Power Snatches (build)
10 Sets on a 3:00 Timer:
15/12 Cal Row SPRINT
200m Recovery Run
-Max effort on each row
-Smooth, consistent pace on run