Daily Workouts
Deadlift
5 x 5
-Use double-overhand grip
-Complete reps as 5 single efforts (reset for each rep)
3 Sets:
10/10 Single Arm DB Flat Bench Rows
10/10 Single Arm DB Z-Press
3 Sets:
30 Band Pull-aparts
:30 Hollow Rock/Hold
15:00 AMRAP
10 Strict Pull-ups
10 Front Rack Lunges (75/55)
10 Front Squats (75/55)
20 Step-ups (20"/16"
For Time:
10 Burpee Box Jump-overs
400m Run
20 Burpee Box Jump-overs
600m Run
30 Burpee Box Jump-overs
800m Run
5 Sets:
In 2:00, complete:
10 Toes to bar
10 Shoulder to overhead (135/95)
Max Calorie Row in remaining time
Rest 2:00 between rounds
30:00 EMOM
A. 3 Power Cleans (build)
B. 6 Strict Pull-ups
C. :45 Plank + 1 Push-up every :05
"Bring Sally Up" Challenge
Partner Workout
18:00 AMRAP
20 Back Squats (135/95)
30 Calorie Echo Bike
40 Lateral Burpees
5 Sets:
10/10 Single Leg Deadlifts
15 Weighted Sit-ups
7:00 AMRAP
25 ft. D-ball Push
10 Jumping Lunges
25 ft. D-ball Pull
10 Jumping Lunges
4 Rounds for time:
1 Legless Rope Climb
1 Rope Climb
25 Wall Balls
400m Run
4 Rounds:
1:00 DB Hang Clean & Jerk (50/35)
1:00 DB Step-ups (20"/16")
1:00 Row
1:00 Rest
4 Sets:
5/5 Split Squats
Handstand/Handstand Walk Practice
Bench Press
5 x 5 (build)
Power Clean
5 x 3 (build)
8:00 Tabata Finisher:
Hollow Rock/Hiold
Plank Walk-up
Deadbug
Plank Jack
Each Tabata Interval is :20 work followed by :10 rest. Rotate through all four movements for 2 rounds.
Partner workout
15:00 AMRAP
Partner 1:
Row or Bike for Calories
Partner 2:
2 Rounds:
4 D-ball Cleans (100/70)
6 Burpees
Partner 1 Rows or bikes while partner 2 performs two rounds of the couplet. Switch places each time an athlete completes two rounds of the couplet. Score 1 is calories completed. Score 2 is rounds of the AMRAP.
CrossFit Open 22.3
For Time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65)
18 Chest To Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85)
Time Cap: 12:00
15:00 Easy Bike
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
20/20 Donkey Kicks
10/10 Scorpions face down
10/10 Scorpions face up
10 Deadbugs
5 ATYT
10 90/90
10 Snow Angels
20 Ext. Rotation
20 Int. Rotation
10 Hornblowers
10:00 Easy Bike
10:00 Stretch
1. 3 Sets:
10/10 Single Leg KB Deadlifts
5/5 Split Squats
5 Pike Lifts with :03 hold
2. 3 Rounds for time:
15 KB Swings (53/35)
20 Sit-ups
500m Row
1. Shoulder Press
5-5-4-4-3-3 (build)
2. 3 Rounds for time:
15 Push-ups
30 Box Step-ups (20"/16")
30/25 Calorie Echo Bike
6:00 AMRAP
10 Thrusters (95/65)
40 Double-unders
8:00 Rest
6:00 AMRAP
5 Squat Cleans (145/100)
10 Toes to Bar
5 Squat Cleans (145/100)
10 Pull-ups (C2B)
CrossFit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar-Facing Burpees
Time Cap: 10:00
15:00 Easy Bike
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
20/20 Donkey Kicks
10/10 Scorpions face down
10/10 Scorpions face up
10 Deadbugs
5 ATYT
10 90/90
10 Snow Angels
20 Ext. Rotation
20 Int. Rotation
10 Hornblowers
10:00 Easy Bike
10:00 Stretch
Partner Workout:
10 Rounds for time:
100 ft. Farmer's Carry
25/20 Calorie Row
-Alternate complete rounds with your partner
4 Rounds for time:
15 Toes to Bar
15 Front Squats (135/95)
25/20 Calorie Echo Bike
50 Double-unders
5 Sets (build):
1 Pause Front Squat +
1 Front Squat
6:00 AMRAP
10 Snatches (95/65)
10 Bar-facing burpees
6:00 Rest
6:00 AMRAP
10 Clean & Jerks (115/75)
5 Bar Muscle-ups
1. Partner Workout:
For Time:
50 Strict Pull-ups
75 Partner Med Ball Sit-ups
100 Wall Balls
150/120 Calorie Echo Bike
2. Bench Press
5 x 5
CrossFit Open Workout 22.1
15:00 AMRAP
3 Wall Walks
12 DB Snatches (50/35)
15 Box Jump Overs (24/20")
15:00 Easy Bike
2 Sets:
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 Deadbugs