Daily Workouts

Front squat

5 x 2

For Time

250m Row

15 Box jump-overs

15 DB Devil's press

15 Box jump-overs

250m Row

20:00 Partner Workout

20 Sit-ups

40 ft. DB Lunge

Max Cal Bike

Alternate rounds of the sit-up/lunge couplet. While one athlete completes the couplet, the other rides the bike for calories. Record both total rounds and total calories

12:00 AMRAP

12 Overhead squats (95/65)

12 Pull-ups (C2B)

12 Thrusters

12 Burpees

10:00 EMOM

A. :30 Hollow rock/hold

B. :30 DB Box step-overs

2:00 rest

6:00 AMRAP

25 ft. HS Walk

50 ft. Walking lunge

2:00 rest

For Time

800m Run

15 D-ball cleans

10:00 EMOM

1 Hang power snatch +

1 Power snatch

CrossFit Open Workout 11.1

10:00 AMRAP

30 Double-unders

15 Power snatches (75/55)

5 rounds for Calories

In 2:00, complete

7 Power snatches

14 Bar-facing burpees

Max Cal Bike in remaining time

Rest 2:00 after each round

Pick a weight where you can perform all 7 power snatches touch and go.

Score is total calories completed.

30:00 EMOM (5 rounds)

:30 Work/:30 Rest at each movement

A. Strict pull-ups

B. DB Hang clean & jerk

C. Ski

D. Handstand Push-ups

E. GHD Sit-ups

F. D-ball cleans over bar

5 rounds not for time

5 Shoulder press

10 Deadlifts

:15 L-sit

Add load to barbell movements each round

6:00 AMRAP

25 ft. HS Walk

50 ft. Walking lunge

10:00

Build to a heavy single front squat

10:00 AMRAP

1-2-3-4-5... Front squats

2-4-6-8-10... Toes to bar

For 10:00 AMRAP, use 50% of today's heavy single

8:00 AMRAP

20/15 Calorie Row

40 Double-unders

8:00 REST

8:00 AMRAP

200m Run

10 Pull-ups (C2B)

15:00 Partner AMRAP

2000m Row buy-in

Then, AMRAP in remaining time

50 Wall Balls

25 Clean and Jerks

Hang Snatch

5 x 2

-1st rep from high hang-2nd rep from top of knee

Snatch Pull

5 x 3

Overhead Squat

5 x 4

Not For Time

5 Rounds

8 Pendlay rows

8 Barbell glute bridges (with band just above knees)

5 Rounds

5 Strict toes to bar or hollow body toes to post

5 Glute ham raises

5 Rounds

5 Strict weighted pull-ups

50 ft. HS walk OR 1-2 minutes handstand walk/hold practice

For time

10 DB snatches (50/35)

15 burpee box jump-overs

20 DB snatches

15 burpee box jump-overs

30 DB snatches

15 burpee box jump-overs

40 DB snatches

15 burpee box jump-overs

50 DB snatches

15 burpee box jump-overs

Time cap: 20 minutes

15:00 AMRAP

7 Pull-ups (Chest-to-bar)

7 Power cleans (135/95)

14 Wall balls (20/14)

6 Rounds for time

21/16 Calorie row

14 Hang power cleans (95/65)

7 Burpee box jump-overs (24"/20")

Immediately into

6 Rounds for time

7 Burpee box jump-overs (24"/20")

14 Thrusters (95/65)

21/16 Calorie RowAlternate complete rounds with a partner. There is no break between the first 6 rounds and the second 6 rounds.

5 Rounds not for time

5 Bench press

10 DB Rows

15:00 AMRAP

400m Run*

5-10 Strict HSPU

This is a conditioning workout. Pick a number/version of HSPU you expect to be able to do in one set for the majority of your 15 minutes while pushing the pace on the 400m runs.

*Run may be substituted with a 500m row, ski, or 30/25 Calorie Echo bike

5 Rounds not for time

5 Weighted pull-ups

10/10 Single leg deadlifts

15 GHD Sit-ups

20 Barbell good mornings

200 ft. D-ball bear hug carry

10:00 EMOM

15 Double-unders +

3 Power Snatches (touch & go)

21-15-9 reps for time

KB Swings

Box Jumps

Athlete choice on weight/height (no "RX")

10:00 AMRAP

10 Wall Balls

10/8 Calorie Echo Bike

4 Rounds not for time

8/8 DB Split squats

10 DB Z-Press

5 Rounds for Time

300m Run

30 Double-unders

20 Sit-ups

10 D-ball cleans (100/70)

Deadlift

5 x 3

Strict HSPU

5 x 5

For Time

500m Ski

For Time

12-24-36

Calorie Airdyne

Thruster

Lateral Burpee

Bench Press

5 x 3

Snatch

Build to a heavy double

10:00 AMRAP

5 Strict pull-ups

10 Single arm DB lunges (50/35)

15 Box jumps (24"/20")

20 DB Snatch (50/35)