Workout Of The Day

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Run AS Row AS (Time)

EXPERIENCED CROSSFITTER

1 Mile Run

100 Air Squats

2 k Row

100 Air Squats

*Run and Row to be done together,

Squats they can break up however

NEW CROSSFITTERS

800m Run/Walk

25 Air Squats

1000m Row

25 Air Squats

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Bike 5RFT DU DBHC DP Bike (Time)

30 Cal on Bike

then

5 Rounds

20 Double Unders

10 DB Hang Cleans (2 DB)

5 Devil Presses

then

30 Cal on Rower

Basics-Single Jump Ropes

RX -20/15#

RX+ -50/35#

50-59 -15/10#, 2:1 JR

60+ -10/8# 1:1 JR

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RX

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

SCALED

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

MASTERS

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.

MASTERS SCALED

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

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CORE CONDITIONING

4 RFT Vups SU BC Plank (Time)

4 Rounds

10 Vups

15 Sit Ups

20 Bicycle Crunches

:30 Plank (Arms straight)

WOD

12 AMRAP RC HSPU KBS (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope Climbs

4 Handstand Push Ups

6 Kettlebell Swings

Basics -1 Rope Prog or 4 Ring Rows

Box HSPU or DB Press

RX- 53/35#

RX+ -70/53#

50-59-2 Rope Climb Prog, 35/26#,

Box HSPU

60+- 1 RC Prog or 4 Ring Rows, 26/18#

DB Press

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STRENGTH

Snatch Complex 1 Shrug, 1 PS, 1 HSS (10 E2MOM x 1)

1 Shrug, 1 Power, 1 Hang Squat

10 E2MOM x 1

Rest 4 min

10 AMRAP PS OHS T2B (AMRAP – Rounds and Reps)

10 min AMRAP

2 Power Snatches

2 Overhead Squats

2 Toes to Bar

4 Power Snatches

4 Overhead Squats

4 Toes to Bar

*increase by 2 each round

Basics-choice of OHS or BS, Sit Ups

RX-75/55#

RX+-95/65#

50-59 -65/45#, hanging knee raises

60+-45/35#, Back Squat, Sit Ups

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STRENGTH

Back Squat (10 min to Est 1 Rep Max)

Rest 4 min

WOD

3 RFT 400MR 21 WB 15 BJ 9 BPU (Time)

3 Rounds

400m Run

21 Wall Ball

15 Box Jumps

9 Burpee Pull-ups

RX- 20/14 10/8, 24/220

RX+- 20/14 10/0, 24/20, B C2B PU, TC15

M1- 14/10 10/8, 20/16, B Jumping PU

M2- 10/6 10/8, Step-up 24/20, B Ring Dip

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PARTNER 20 AMRAP BPT BPB BPOHL (AMRAP – Rounds and Reps)

EXPERIENCED CROSSFITTERS

20 AMRAP

10 Bumper Plate Thrusters 45/25#

10 Bumper Plate Burpees

10 Overhead Lunges

While one partner works on the

AMRAP the other is carrying his/her

plate 100m. The partners will switch

off after each 100m, taking over where

the other left off

NEW CROSSFITTERS

15 AMRAP

10 Bumper Plate Thrusters (light)

10 Burpees (no weight)

10 Lunges (no weight)

100m Run/Walk (no weight)

EXP CF + NEW CF

20 AMRAP

Exp CF use bumper for all movements

New CF – No weight except for Thruster