Daily Workouts
DB Bench Press
10-10-10-10-10
3 Rounds for time:
20 Push-ups
30/24 Calorie Row
40 Double-unders
7 Sets OT2min. (build)
1 Halting Clean & Jerk
7 Sets OT2:30 (build)
2 In the Hole Front Squats
3 Rounds for time:
400m Run
21 Burpee Box Jumps
15 Pull-ups (C2B)
15:00 AMRAP
10 DB Front Rack Walking Lunges (50/35)
15/12 Calorie Echo Bike
10 Sets for Quality:
1-2 Legless Rope Climbs
5-10 Ring Dips
10-15 V-ups
200m Run
*Do rounds 1-3 with the lower number in the rep range and add from there if necessary.
Partner Workout
5 Sets:
In 2:30, complete:
25/20 Calorie Row
5-4-3-2-1 Wall Walks
Max wall balls in remaining time
2:30 Rest
Athletes will alternate 2:30 work intervals with 2:30 rest intervals. Score is total wall balls completed.
For Time:
2:00 L-Sit
50 Toes to Bar
200 Double-unders
-Partition the work any way you'd like
7 Sets OT2min. (build)
1 Halting Snatch +
1 Pause Overhead Squat +
1 Overhead Squat
7 Sets OT2:30 (build)
1 Pause Front Squat +
2 Front Squats
For Time:
1 Mile Run
50 Strict Pull-ups
100 Sit-ups
200 Walking Lunges
1 Mile Run
21-15-9 reps for time:
Deadlifts (225/155)
Pogo Lateral Burpees over Barbell
Calorie Echo Bike
Push Press OT2min.
4-3-2-1-1-1-2-3-4
Partner Workout
5 Rounds for reps:
1:00 V-ups
1:00 Echo Bike
One works, one rests.
"Badger"
3 Rounds for time:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
5 Sets OT5min.
10 Goblet Lunges (70/53)
15 Hand-release push-ups (on bench)
20/15 Calorie Ski
7 Sets OT2min.
3 Hang Power Snatches (build)
7 Sets OT2min.
3 Hang Power Clean & Jerks (build)
150 Med Ball Twists
CrossFit Games Masters Event 10
For Time:
8-12-16 rep rounds of:
Single arm dumbbell thrusters (70/50)
Bar muscle-ups
CrossFit Games Masters Event 1
For time:
600m Run
5 Deadlifts (255/180/60% 1RM)
600m Run
10 Deadlifts
600m Run
15 Deadlifts
600m Run
20 Deadlifts
Partner Workout
5 Rounds for time:
100m D-ball Bearhug Carry (150/100)
50/40 Calorie Row
One athlete works, one rests. Partition the work any way.
CrossFit Games Masters Event 8
8 Rounds for time:
8 Bar-facing burpees
8 Toes-to-bars
1 Clean (255/180)
20:00 EMOM
A. 5 Bench Press
B. 1 Legless Rope Climb
CrossFit Games Masters Event 5
For time:
75 Wall balls (20/14 lb to 10/9ft)
40 Double DB Shoulder-to-overheads (50/35 lb)
30 Dumbbell box step-overs (50/35 lb/24"/20")
40 Dumbbell snatches (50/35 lb)
75 Wall balls (20/14 lb to 10/9ft)
CrossFit Games Masters Event 6
For Completion:
105/80 Calorie Echo Bike
Round 1: 4:00 Work, 1:00 Rest
Round 2: 3:00 Work, 1:00 Rest
Round 3: 2:00 Work
*Each round starts with a buy-in of:
75 Double-unders
20 Pull-ups (C2B)
*Gym is closed on Labor Day. This workout can be done at a track or field anywhere you'd like!
For Time:
400m Lunge
1600m Run
-Partition work any way in any order.
Option A:
400m Lunge
1600m Run
Option B:
2 rounds:
200m Lunge
800m Run
Option C:
4 rounds
100m Lunge
400m Run
Option D:
1600m Run
400m Lunge
Partner Workout
10 Rounds for time:
10 Deadlifts (225/155)
15 Burpee Pull-ups
20/15 Calorie Echo Bike
One athlete works, one rests. Partition the work any way.
15:00 AMRAP
15 Wall Balls (20/14 lb. to 10/9 ft)
20/15 Calorie Row