Daily Workouts
Partner Workout
3 Rounds for time:
25 D-ball Cleans (100/70)
50 Wall Balls (20/14 lb to 11/10 ft)
75/60 Calorie Row
24:00 EMOM
A. Echo Bike
B. 10 DB Z Press
C. Jump Rope*
D. :15 - :30 L-Sit
*For Jump Rope, choose singles, cross-overs, doubles, double cross-overs, or triple-unders to practice. Choose a high-skill but low rep option to work on.
Specialty Bar Bench Press
Build to a heavy single
-Use Multi, Axle, or any Specialty Barbell
DB Flat Bench Rows
10-10-10-10
Strict Ring Dips
5 x 5-10
Strict Weighted Pull-ups
5-5-5-5-5
2 rounds of:
30sec. side (L) plank *on elbow
30 sec. plank *on elbow
30sec. side (R) plank *on elbow
30 sec. plank *on elbow
Banded Tricep Pressdowns
100 Reps
For Time:
800m Run
100 ft. Walking Lunge
20 Burpee Box Jumps
600m Run
100 ft. Walking Lunge
15 Burpee Box Jumps
400m Run
100 ft. Walking Lunge
10 Burpee Box Jumps
Sumo Deadlift
Build to a heavy single
Back Rack Backstepping Lunges
8-8-8-8/side
Glute Ham Raise
3 x 10
Split Stance DB Romanian Deadlift:
10-10-10/side
4:00 EMOM
:30 Bottom Half Straight Leg Sit-ups
Banded Hamstring Curls
100 Reps
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)