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A. WARMUP 1

-Bear crawl Hold
-2 Bear crawl Forward
—————
-10/10Single Leg Hip Hinge x 2Scoring: Not Scored

B. WARMUP 2

3 Rounds:
10 Alt Bird Dog [5/5]
10 Banded Good Mornings
10 Banded SquatsScoring: Not Scored

C. WARMUP 3

-Easy Row or Bike 3 Mins
1) Deadlift to the hang
2) Hang to the high-pull
3) Hang muscle snatch
4) Power snatch balance
5) Hang power snatch
———————————
-DB SQ
-DB Shoulder Press
-DB ThrustersScoring: Not Scored

D. METCON

30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)Scoring: Not Scored

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A. WRAMUP

3 Rounds
30 Seconds Push-up to Down Dog
30 Seconds Banded Single Arm Rows (15 Seconds Each)
30 Seconds Banded Pull Aparts

MOBILITY
Pec Stretch on Wall: 1 Minute (Each Side)
Overhead Stretch on Wall: 1 MinuteScoring: Not Scored

B. PART A

Weighted Pull-up
Build to a Heavy Set of 3

Weighted Strict Ring Dip
Build to a Heavy Set of 3Scoring: Not Scored

C. “Up & Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Mountain Climbers [Left and Right=1]
6 Strict Ring Dips
6 Strict Pull-ups
30 Mountain Climbers
…
[Climb By 3 Reps Each Round]Scoring: Not Scored

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A. WARMUP

General Warm Up
Leg Swing Ham / Th / Ad / Ab
Shoulder
Hip

2 Rounds :
1 Minute Row
5/5 Active Samson
30 Seconds Side Plank (Each Side)
30 Seconds Glute Bridge Hold
10/10 Dead BugScoring: Not Scored

B. 1 Minute Challenge

1 Minute Bike or Row Max CaloriesScoring: Not Scored

C. METCON

3 Rounds For Time:
300 Single Under
200 Meter Farmers Carry (50’s/35’s)
60′ Walking LungeScoring: Not Scored

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A. WARMUP 1

30 Sec :
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation
Frog Hops
Dead Bug
Brid DogScoring: Not Scored

B. WARMUP 2

Grab a band!
30 x Banded Pull Aparts
30 x Banded Good Mornings
30 x Banded Single Arm Rows
30 x Banded Tricep Push-Downs

https://youtu.be/Fpah209ZlugScoring: Not Scored

C. WARMUP 3

2 RNFT :
10 Glute Bridge
10 Kneeling Hip Hinge
10 Standing Hip Hinge


https://www.youtube.com/watch?v=0_uL4iOtfssScoring: Not Scored

D. PART A

Every 3:00 x 5 sets
5 Tempo Deadlifts [60-75% of 1 RM]Scoring: Not Scored

E. "U CAN'T TOUCH THIS"

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 225/155]Scoring: Not Scored

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A. WARMUP 1

15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Inchworm to Push-up
:30 Downward DogScoring: Not Scored

B. WARMUP 2

2 Rounds :
10 Calorie Bike
20 Shoulder Taps
30 Second Hollow HoldScoring: Not Scored

C. PART A

On the 2 Mins x 5
8 DB Bench Press [60-70% of 1 RM]
8 Ring RowsScoring: Not Scored

D. [ 2018 CROSSFIT GAMES OPEN WOD]

20 AMRAP :
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
20/15cal Row or 12/9cal Bike or 200meter RunScoring: Not Scored

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A. WARMUP 1

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2Scoring: Not Scored

B. WARMUP 2

2 Rounds
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Box Jumps *increase height on second roundScoring: Not Scored

C. BACK SQUAT 5 x 5

BACK SQUATS
5-5-5-5-5 Scoring: Weight (higher is better)

D. METCON

"Peaky Blinders"

For Time:
27-21-15-9
Power Snatch 75/55#
Box Jump Overs 24”/20”Scoring: Time (lower is better)

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A. WARMUP 1

Row/Bike Warmup [4 Minutes]
1:00 Slow
:10 Fast, :50s Slow
:20 Fast, :40s Slow
:30s Fast, :30s SlowScoring: Not Scored

B. WARMUP 2

30 Seconds Each :
Single Unders
Lateral Squats
High Single Unders
Down Dog
Double Taps
Air SquatsScoring: Not Scored

C. MOBILITY

Couch Stretch: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each SideScoring: Not Scored

D. “8th Grade”

8 Rounds For Time:
45 Double Unders or 90 Single Unders
30 Air Squats
20/15 Cal Row or 12/9 Cal Bike or 200 Meter Run

*this workout will likely range between 20-30 minutes to completeScoring: Not Scored

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A. WARMUP

:30
Downward Dog
Wrist Rotate
One Arm Rotate / side
Groin Stretches
Lat stretches
Scapula Pull Up
BW Pull UpScoring: Not Scored

B. Weighted Pull Up

10 Minutes :
1 RM For Weighted Pull-UpScoring: Not Scored

C. "Swolly Swolly"

Swolly Swolly"
For Time:
10-9-8-7-6-5-4-3-2-1:
Kipping Handstand Push-Up
Weighted Pull-UpScoring: Not Scored

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A. WARM-UP

Bike & Bodyweight
:45s Easy Bike
12 Active Samson
12 Active Spidermans

:45s Moderate Bike
12 Box Step-ups (Low Box)
6 Inchworm to Push-up

:45s Faster Bike
12 Box Step-ups (Workout Height)
24 Lateral Hops Over Dumbbell

MOBILITY
Couch Stretch: 1 Minute Each Side
Ham/Ad/ThighScoring: Not Scored

B. CORE TABATA

5 Rounds : [20sec on/ 10sec off]
Front Plank
Side Plank R
Side Plank L
Reverse PlankScoring: Not Scored

C. “Quicksand”

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps
Max Calorie Bike or Row << SCORE

Rest 1 Minute Between Rounds Scoring: Not Scored

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A. PART A

6 MINUTES [each circuit] :
Circuit 1:
▶ 20 sec Staggered Dead Lift (R-L)
▶ 20 sec Dead Clean to Lunge (R-L)
▶ 20 sec Rest
—– 1 min Rest —–

Circuit 2:
▶ 20 sec Push Up to Toe Tap
▶ 20 sec Mountain Climbers
▶ 20 sec Rest
—– 1 min Rest —–Scoring: Not Scored

B. PART B

FOR TIME :
200 BW Alt Lunges
(can be partitioned as you like)

Time Cap : 25 MINSScoring: Not Scored

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