Find your fittest self
5 Rounds for time
400 M Run
15 Front Squats 135/95 lb
Today’s workout is in a similar format to the classic CrossFit girls workout “Nancy”. We’re pairing running with a light weightlifting movement. If you are proficient at squatting you’ll want to push the pace on the runs a bit as it will take up a large part of the workout. If you decide to scale the front squat load use a weight you can complete each round in at least 2-3 sets with short rest.
AMRAP in 21 Minutes
Power cleans 205/145 lb
200M Run E3MOM
Today’s workout will be scored by a single element weightlifting movement. You will essentially have seven three minute intervals to complete a 200M Run and as many power cleans as possible. The benchmark load on the barbell is on the heavier side. Use a weight that you could perform single repetitions in succession with short rest. The suggested load is on the heavier side so test a weight that is a bit more challenging than what you might use in a high rep metcon.
EMOM for 10 Minutes
1 Squat snatch with pause below the knees
Our skill work today focuses on the difficult Squat snatch. In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar. Drop under the bar as you would with any other snatch. If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat. Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.
for time
21-18-15-12-9-6-3
Kettlebell swings 32/24 kg
Left leg box step ups 24/20″
Right leg box step ups 24/20″
Today’s workout is a time priority couplet with a bodyweight movement and a light weightlifting movement. We have a large number of kettlebell swings so use a weight you know you can get through each round in at least two to three sets. After you finish your swings you’ll perform a straight set of one legged step ups on each leg. The step ups probably look simple on paper but completing a large set without alternating is a difficult task! Start out with a steady cadence and try to keep moving at a pace you can sustain during each round.
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the beginning and turn over too far. Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down. If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet. If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!
5 Rounds of 1 Minute on each station
alternating dumbbell snatch 50/35 lb
row for calories
wall ball shots 20/14 lb 10/9 ‘
air assault bike for calories
rest
Today’s workout will be scored as you would score the workout “Fight Gone Bad”. You’ll count your total number of reps across all four stations and five rounds to come up with one total number. We have an interval style workout with two monostructural movements and two “lifting” movements. Do your best to work with a strong effort at each of the lifting stations and dial it back a bit on the bike and row so you can recover quickly.
Deadlift
2-2-2-2-2
Work up to a strong effort set of 2 deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper body mechanics as they increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!
AMRAP in 7 Minutes
4 Front rack walking lunge steps 155/105 lb
7 Hang power cleans 155/105 lb
10 lateral burpees over the bar
This workout is a shorter workout with three difficult movements. The suggested barbell load is on the heavier side. Especially when you consider how difficult lunges can be. Remember that you are performing a unilateral movement which means most of the work is done by one leg. Everyone should thoroughly test the barbell portion of this workout with their chosen weight to make sure they loaded the bar correctly.
Two rounds of tabata alternating between
Push press 75/55 lb
Power snatch 75/55 lb
Today’s skill work is another round of intensity training. You will have a total of sixteen rounds using the tabata timer to accumulate as many reps as possible with the snatch and push-press. We’ll alternate movements each round. The suggested load on the barbell is very light. Load up a weight you can complete a large number of reps in a set. For most of us we’re looking at one sustained effort for each twenty second work period.
AMRAP in 15 Minutes
15 Push-ups
15 Box Jumps 24/20 ”
30 Squats
This WOD is a long duration triplet with three bodyweight movements. Our skill work had some high intensity barbell movements and for this workout you’ll naturally find a lower intensity level if the push-ups are difficult for you. Most of us will need to break up the push-ups early on and plan on tackling each round in small sets. The goal for a workout of this length would be to find a consistent pace that you feel like you could maintain for the full 15 minutes and work there.
Squat Clean
1-1-1-1-1
Today we’re going heavy and working up to a strong effort squat clean. If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat. Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. There is not a clock for this skill work so recover between each attempt based on your ability but try to make attempts within two to three minutes of each other and add weight as you are comfortable.
AMRAP in 10 Minutes
20 Double unders
10 alternating dumbbell hang clean and jerk 50/35 lb
This workout is a time priority couple that has a heavy emphasis on the upper body! The best strategy for a high volume of double unders is to stay relaxed! Do your best to perform most of the rope work by flicking the wrists and not tensing at the shoulders to move the rope. For our clean and jerks we’ll transition with the dumbbell below forehead level and tackle each set of ten in the smallest number of sets possible. You definitely should be able to perform at least ten reps in a row with your chosen dumbbell while fresh. If you can’t do that during warm up, you have gone too heavy!
4 Rounds for time
40 Kettlebell snatch 24/16 kg
400M Run
Today’s workout is a time priority couplet with a total of a mile of running and a large volume of kettlebell snatches. The kettlebell snatch is taken from the hang so you’ll need to be able to complete a large amount of reps in sets to be able to get through each round of twenty. Break up each round of forty however you see fit but do distribute the work evenly across both arms. If you are familiar with the dumbbell snatch but have some difficulty with performing kettlebell snatches, consider using a lighter weight than you would with a dumbbell. Unlike the dumbbell snatch, the kettlebell will require you to rotate the object around your wrist and finish with a light punch upward. If you can correctly pull this off you won’t smack the kettlebell on your arm so pay attention to your technique and focus on the movement!
AMRAP in 25 Minutes
20 Dumbbell goblet step ups 50/35 lb 24/20″
15 Wall ball shots 20/14 lb
10 Pull-ups
Today’s workout is a long duration triplet. Start each round with twenty weighted step ups. Hold the dumbbell goblet style at your chest and remember to keep your torso upright throughout the range of motion. If you can’t do this while holding a weight at your chest, consider performing the step-ups unweighted. The wall ball and pull-up volume is on the lower end in each round so we’re looking for a standard you could perform each round of pull-ups and wall balls in at least 2-3 sets even deep into the workout. Do your best to keep moving throughout the entire AMRAP at a steady pace.
20 rounds of
10 seconds on 50 seconds off
Air assault for calories
Our skill work today is another round in our “intensity” progression. You’ll have 20 attempts at 10 seconds to work on the air assault bike. The intent of this skill work is to practice moving faster than you might normally when you see the bike in a typical workout. You have a very large work to rest ratio so go hard enough that you need to utilize all of those 50 seconds of rest. Partner up with folks you can agree with on a height setting for the seat and use the clock to share the bike for all 20 rounds.
AMRAP in 7 Minutes 1-2-3-4-5-6 …
Front squat 95/65 lb
Push press 95/65 lb
Our WOD is a short but difficult time priority couplet with an ascending rep scheme. Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round. Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work. Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh.
PRO TIP: Rest before your final front squat in each round and perform a squat clean thruster to finish the squats and start the push press!