Daily Workouts

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

"Jason"

For Time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

20:00 Cap