Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Strict Press – work to a heavy double
Fitness: 5×5 Strict Press @ 6 RPE + max bridge progression hold

Part 2 – Conditioning: “Pops”

Performance: CFNE (Rx is ON)
4 Rounds For Time

• 15 Toes To Bar
• 20 Burpees
• 25 Kettlebell Swings (53/35lb)

Fitness: 4 Rounds For Time

• 20 Abmat sit-ups
• 15 Burpees
• 25 Kettlebell Swings

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and standards

Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.3

–RX Level–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (75/55lb)
• 3 bar muscle-ups

 

–Scaled–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (45/35lb from below the knee)
• 5 jumping chest-to-bar pull-ups

 

–Novice–

Complete as many rounds and reps as possible in 7 minutes of:

• 10 power snatches (35/25lb from below the knee)
• 5 jumping chest-to-bar pull-ups

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 15 minutes of Skillz – HSPU skills and efficiency
Fitness: Strict Pull-up progressions – set bar low and position yourself under it, help with your legs as much as needed while keeping your torso as upright as possible. Perform sets of 5 with 30 second plank hold between sets.

Part 2 – Conditioning: “HIIT Me Up”

Performance: For total time –

5 rounds of:

• 10 Squats
• 10 Pull-ups
• 5 HSPU

–Rest 2 min–

5 rounds

• 15 Squats
• 10 KBs (24/16k)
• 5 Burpee to plate + G2OH with plate (45/35lb)

Fitness:

For total time –

5 rounds of:

• 10 Squats
• 10 Pull-up progressions
• 5 Push-ups on parellettes

–Rest 2 min–

5 rounds

• 15 Squats
• 10 KBs
• 5 Burpee to plate + G2OH with plate  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:  10-15 minutes

Extended warm up and hitting Power Clean positions with empty barbell.  Work to WOD weight.

Part 2 – Conditioning:

Performance: “Be Careful What You Ask For…”

10-9-8-7-6-5-4-3-2-1 reps of –

• Power Clean (135/95lb)

**200m run between rounds

Fitness:

10-9-8-7-6-5-4-3-2-1 reps of –

• Power Clean at 5 RPE

**200m run/250m row between rounds

   

  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 minutes

Performance: Snatch – work to a heavy single
Fitness: S2OH – 15 minutes to work in sets of 3s to weight slightly heavier than WOD weight then back off for WOD weight. Perform 50 hollow hold flutter kicks between rounds (L+R=1)

Part 2 – Conditioning: “It’s Going Down”

Performance: AMRAP 15 min
3-3, 6-6-, 9-9, etc. reps of –

• Power Snatch (115/75lb)
• TTB

*at 5:00 and 10:00 perform 5 MUs, Bar MUs, 5 C2B, 5 Pull-ups (work on the highest movement that you have but need to work on)

Fitness: AMRAP 15 min
3-3, 6-6-, 9-9, etc. reps of –

• Shoulder-to-Overhead
• Beat Swings (with feet on ground/box) with knee ups

*at 5:00 and 10:00 perform 5 of the highest level of pull-up progression you are able to perform

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes for Deadlift work

Performance: Deadlift – warm up your Deadlift and work up to perform 2 sets of 5 reps at 20% higher than your WOD weight
Fitness: Deadlift – Warm up your Deadlift and work up to perform 2 sets of 5 reps at @RPE 7, work with your coach to determine your WOD weight

Part 2 – Conditioning: “Shortchange”

Performance: AMRAP 12 min of –

• 14 Wall Ball (20/14lb)
• 10 KBs (32/24k)
• 7 Deadlifts (185/125lb)

Fitness: AMRAP 12 min of –

• 14 Wall Ball
• 10 KBs
• 7 Deadlifts

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and standards

Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.2

RX level —–
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled level —–
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Novice Level —
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes. 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Movement standards and scales

Part 2 – Conditioning:

Performance: “More Open Prep”

• 40 Wall Ball 20/14
• 35 Box Jumps 24/20
• 30 Burpees 6″
• 25 C2B
• 20 TTB
• 15 Power Clean (135/95lb)
• 10 S2OH (115/75lb)
• 5 Power Snatch lb)(115/75lb)

**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement.

Fitness: “Intramural Games Sampler”

• 30 Wall Ball
• 30 Box Jumps or Step-ups
• 30 Burpees
• 20 Pull-ups or Ring Rows
• 20 Knee ups or sit-ups
• 15 Hang Power Clean
• 10 Shoulder to Overhead
• 5 Hang Power Snatch

**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement. 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Overhead Squat – work for 15 minutes to establish a heavy double
Fitness: Strict Press – work in sets of 2, increase weight each round to find a weight that feels like a 7/10 RPE, between sets perform 20 Russian Twists

Part 2 – Conditioning: “Side Mount”

Performance: AMRAP 12 min of –

• 7 Front Squat (135/95lb)
• 9 True Push-ups
• 25 DUs

Fitness: AMRAP 12 min of –

• 7 Goblet Squat
• 9 Elevated Push-ups (or from floor if you can hold a moving plank position)
• 50 Single Unders    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 5×1 Power Position Clean + 1 hang clean from the knee (not below) + 1 Power Clean from the floor. Bar can be dropped and a quick reset for the final lift of the complex. Climb in weight for each working set.

Fitness: 5×5 Power Clean at 6 RPE + 20 hollow rocks (or 20-30s hollow body hold)

Part 2 – Conditioning: “Ornacia”

Performance: AMRAP 18* min of:

• 5 Power Clean at 70%
• 7 Toes-To-Bar
• 9 Wall Ball (20/14lb)

*E2MOM Run 100m shuttle run

Fitness: AMRAP 18* min of:

• 5 Hang PCs at 5RPE
• 9 Knee-ups or Sit-ups
• 9 WB

*E2MOM run 100m shuttle run