And the winner was Skyler
 WARM-UP
1 set: 1:30 row (easy) 10 push-ups to down dog 10 box step-ups 10 alternating reverse lunges 1 set: :45 row (easy) :45 row (moderate) 20 air squats 10 inchworms + push-up 1 set: :30 row (easy) 1:00 row (hard) 3 wall walks 10 box jump-overs 10 single-leg squats NOTES
RX / Intermediate / Beginner For load: 3 sets: Every 3:00 1 Front Squat 3 sets: Every 2:00 2 front squats 3 sets: Every 1:00 3 front squat Post-workout: 1 set: 400-m front rack walk (65/95 lb) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 15 min EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump Over (20/24 in) Min. 3 | :30 Pistol Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 10 min AMRAP: Push Press – Use 70% of 1-rep max. NOTES
Workout 4: 15 min 3 sets for load: 20 Dumbbell Deadlift – Rest :30 8 Bulgarian split squats / leg – Rest as needed between sets NOTES
Stretching: 5 min 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side
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 WARM-UP
1 set: 100-m Run 10 alternating Samson stretches 10 Situps 1 set: 100-m run 20 Double knee in Plank 10 alternating V-ups 1 set: 100-m run 10 Up-Downs 10 V Ups 1 set: 200-m run 10 Burpees 10 Toes-to-Bar NOTES
RX 2021 Event 10 For time with a partner: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bars as needed. INTERMEDIATE For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bars as needed. BEGINNER For time with a partner: 20 Hanging Knee Raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises – One partner works while one rests. Partition the runs and toes-to-bars as needed. Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 30 min 2021 Event 10 Workout 2: 15 min 3 sets for quality: 10 DB windmills / arm 20 GHD Hip Extension :30 GHD hip extension hold NOTES
Workout 3: 10 min AMRAP 10: 9/12 Assault Bike 10 Ring Dips Stimulus & Goals
Stretching: 10 min 2 sets: :30 Lacrosse Ball Roll / Foot :30 Sit and Reach  Warm up
1 set: :20-:30 Handstand 2-3 handstand push-up negatives 200-m Row (sprint) 5 Handstand Pushup with a hold at the top & bottom 200-m row (sprint) 5-10 handstand push-ups RX 5 rounds for time: 400/500-m Row 1:00 Handstand Pushup INTERMEDIATE 5 rounds for time: 400/500-m row 1:00 Dumbbell Shoulder Press - Floor (20/35 lb) BEGINNER 5 rounds for time: 200/250-m row 1:00 Pushups Post-workout Accumulate: 60 alternating push-up + DB Renegade Row – Perform push-ups with hands on the DBs. Stimulus & Goals
Competition: 75 min Warm up: 20 min 2 sets: 1:00 Row 10 hamstring scoop stretch / side 10 Overhead Squat (PVC) 10 alternating “T” push-ups 5 Up-Downs + max-height vertical jump 1 set: 5 hang muscle cleans (35/45 lb) 5 Power Clean (35/45 lb) 5 high Hang Power Clean (35/45 lb) 3 sets: 5 hang power cleans – Build in load at 5 reps/set before switching to 3s. NOTES
Workout 1: 15 min For load: 3 hang power cleans – Build to a 3-rep max. NOTES
Today’s General Warm up See above Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets for load: 6 weighted Chin up 25 seated rows with a band – Rest 2:00-3:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift  1 set:
P1: 1:00 Assault Bike P2: :30 alternating Shoulder Taps :30 Kang squats 1 set: P1: 1:00 bike P2: :20 top-of-Ring support hold. :10 rest :20 bottom of ring support hold (feet on the ground) 1 set: P1: 1:00 bike P2: :20 top-of-ring support hold :10 rest :20 bottom of ring support hold (feet off the floor) 2 sets: 5-7 Kettlebell Swing each Pre-workout: 5 sets: 3 low-ring muscle-up transitions – Rest 1:00-1:30 between sets. RX / Intermediate For reps: 1:00 Kettlebell Swing (35/53 lb) 1:00 Assault Bike calories 2:00 Kettlebell Swing 2:00 bike calories 3:00 KB swings 3:00 bike calories BEGINNER For reps: 1:00 KB swings (18/26 lb) 1:00 bike calories 2:00 KB swings 2:00 bike calories 3:00 KB swings 3:00 bike calories Competition: Rest Day Stretching 2 sets: :30 Standing Quad Stretch / side :30 Foam Roll Quad / side 8/28
RX For reps: 1:00 Kettlebell Swing (35/53 lb) 1:00 Assault Bike calories 2:00 Kettlebell Swing 2:00 bike calories 3:00 KB swings 3:00 bike calories 8/29 RX 5 rounds for time: 400/500-m Row 1:00 Handstand Pushup 8/30 RX For time with a partner: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bars as needed. 8/31 RX For load: 3 sets: Every 3:00 1 Front Squat 3 sets: Every 2:00 2 front squats 3 sets: Every 1:00 3 front squat 9/1 RX AMRAP 15: 5 Strict chin-ups 10 DB bench presses (35/50 lb) 15 Dumbbell Deadlift 9/2 RX 6 rounds for time: 50 Double Unders 25 weighted sit-ups (14/20 lb) 9/3 RX For time with a partner: 30 Clean and Jerk (95/135 lb) 30 Muscle Up 30 Snatch – One partner works while one rests. Partition the reps as needed.  WARM-UP
2 sets: 10 PVC Pass-throughs 10 PVC Good Mornings 10 PVC Overhead Lunge :20 side plank hold / side 200-m run 1 set: :30 Samson stretches / side 5 Squat Therapy – Hold the bottom of the squat for :03. 2 sets: 8 Situps 8 Box Jumps 8 Wall Balls 8 Burpees-to-target Pre-workout: EMOM 5: 5-10 heavy Wall Balls shots – Use a load heavier than typically used and/or throw to a higher target. NOTES
RX For time: 50 Situps 40 Box Jumps (20/24 in) 30 Wall Balls (14/20 lb) (9/10 ft) 20 Burpees-to-target 1,000-m Run 20 burpees-to-target 30 wall-ball shots 40 box jumps 50 sit-ups INTERMEDIATE For time: 50 sit-ups 40 box jumps (16/20 in) 30 wall-ball shots (10/14 lb) (9/10 ft) 20 burpees-to-target 1,000-m run 20 burpees-to-target 30 wall-ball shots 40 box jumps 50 sit-ups BEGINNER For time: 40 sit-ups 32 step-ups (16/20 in) 24 wall-ball shots (10/14 lb) (9/10 ft) 16 burpees-to-target 800-m run 16 burpees-to-target 24 wall-ball shots 32 step-ups 40 sit-ups Stimulus & Goals
Competition: 80 min Warm Up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Every 1:30 x 8 sets: 3 Push Press (60%) NOTES
Workout 3: 15 min Every 3:00 for 5 sets: For load and speed: 10 DB bench presses 20 Pushups NOTES
Accumulate: 1:00 Couch Stretch / side 1:00 quad foam roll / side 1:00 Plank  WARM-UP
2 sets: 5 hang High Pull Clean (35/45 lb) 5 hang Muscle Clean 5 Front Squat 5 Hang Power Clean 1 set: 5 hang power cleans (20%) 4 hang power cleans (30%) 3 hang power cleans (40%) 3 hang power cleans (50%) NOTES
RX 4 rounds for time: 5 Squat Clean (105/155 lb) 20 Hand Release Push-ups 80 Double Unders INTERMEDIATE 4 rounds for time: 5 squat cleans (85/115 lb) 15 hand-release push-ups 50 double-unders BEGINNER 4 rounds for time: 5 squat cleans (65/95 lb) 20 hand-release knee push-ups 80 Single-Unders Post-workout: EMOM 7: 1 hang clean (squat or power) Stimulus & Goals
Competition: 70 min Warm Up: 15 min See Above Workout 1: 15 min Every 1:30 for 8 sets: 3 Hang Power Clean (45-55%) – Above the knee NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 3 High Pull Clean 3 high hang clean NOTES
Stretching: 10 min 2 sets: :30 Banded Shoulder Stretch / Side :30 Wrist Extension Stretch / side  Warm Up:
1 set: 1:00 Row, Assault Bike, Skierg, or Run (200-m) 10 singles leg toes-to-bars / leg :10 Samson stretches / leg :20 side plank hold on elbow / side 10 Alternating Single-Arm kb Strict Press / Arm (light) 1 set: 1:00 row, bike, ski, or run (200-m) :20 scale hold / leg 5 split squats / leg :20 side plank on hand / side 10 DB shoulder press (workout weight) 1 set: 1:00 row, bike, ski, or run (200-m) – Go fast. Pre-workout: On an 8:00 clock: Build to a heavy 3-rep Weighted Pull up / chin-up – Rest 1:00 between sets. RX AMRAP 10: 1-2-3-4… DB Turkish Get-up (35/50 lb) Strict Chest-to-Bar Pullups – Continue adding 1-rep to each round until time expires. INTERMEDIATE AMRAP 10: 1-2-3-4… DB Turkish get-up (25/35 lb) Strict Pullup – Continue adding 1-rep to each round until time expires. BEGINNER AMRAP 10: 1-2-3-4… DB Turkish get-up (10/15 lb) Ring Rows – Continue adding 1-rep to each round until time expires. Competition: Rest Day Stretching 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation  WARM-UP
On a 5:00 clock: :30 Row (easy) :30 row (hard) 2 sets: 10 double Dumbbell Deadlift 10 DB Goblet Squat 10 DB Shoulder Press 100-ft double-DB overhead carry 1 set: 10 empty bar Good Mornings 10 empty bar Back Squat 10 empty bar shoulder presses 2 sets: 5-10 back squats 3-5 shoulder presses – Build in load NOTES
RX / Intermediate / Beginner CrossFit Total For load: 1-rep max Back Squat (3 official attempts) 1-rep max Shoulder Press (3 official attempts) 1-rep max Deadlift (3 official attempts) Treat it like a meet! Stimulus & Goals Lift as heavy as possible for each movement.
Competition: 80 min Warm up: 20 min See Above Workout 1: 30 min CrossFit Total Workout 2: 20 min AMRAP 10: 1-2-3-4.. etc.: DB Turkish Get-up (35/50 lb) Strict Chest-to-Bar Pullup Stimulus & Goals
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg  WARM-UP
1 set: 400-m Run 50-ft of each: toe walk heel walk Bunny hop High Knees in place butt kickers Lateral shuffle / direction Ladder Carioca / direction High knee skipping Walking Lunge Broad Jumps Burpees + Broad Jumps 1 set: :30 Calf Stretch / leg :30 Leg Swing / leg EMOM 3: 200-m run – Increase pace each minute. NOTES
RX / Intermediate For time: 5,000-m Run BEGINNER For time: AMRAP 25: 400-m run – Rest 1:00 between runs. Post-workout: For completion: 100 abmat sit-ups Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min Every 1:30 for 8 sets: 3 Hang Power Snatch (45-55%) – Above the knee NOTES
Workout 3: 15 min 5 sets for load: 3 Snatch Grip Deadlift with a pause at mid-thigh 3 Snatch High Pull NOTES
Stretching: 10 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) 1:00 Lacrosse Ball Roll / Foot |