"Thanks for the Memories"
Context: Practice – strict means strict, and full body tension
Skill Practice Warm Up: Spend 6 minutes working on pistols and pistol progressions
Strength: 7 x 3 front squat (7 sets of 3 reps, working up to a ‘strong/max effort’)
Super Set: 7 x 5 db shoulder press or strict HSPU for depth (7 sets of 5 reps, increase load/depth each set if possible)
Metabolic Conditioning: “Thanks for the Memories“
8 minute AMRAP (as many rounds as possible)
5 weighted strict pull up (Health: assisted, Athletic: 5#/10#, Performance: 10#/25#)
40′ walking lunge (20′ out, 20′ back)
5 reps of 20′ out 20′ back lateral shuffle -no line touch
Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 30/45lb pull ups
Coaching Tips: Hold a dumbbell between the ankles for these weighted pull ups. Just be careful when you come off the bar so that you don’t accidentally roll your ankle. Try to spread the floor with your feet when doing the lunges and avoid taking too large of steps. For the lateral shuffles, stay in a quarter squat and keep your chest up, push the pace o
Context: Competition – Call out your target score before the workout and try to beat it
Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side
Strength: 3×4 then 3×3 power clean (3 sets of 4 reps then 3 sets of 3 reps, same weight across, 70-80% of max)
Super Set: 6×5 single arm ring row (6 sets of 5 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Victor’s Choice”
AMRAP x 6 minutes
8/10 calorie row
12 push ups
14 air squats
Scaling Guide: 3-5 rounds
Coaching Tips: The workout today is two 6 minute AMRAAPs separated by a 3 minute rest. Go FAST! This will be a challenge on the arms as push ups are always the weaker link. Somewhere along the way leg fatigue will also set in as rowing hard and quick air squats are sure to get the blood pumped into the legs. You’ll reset back to the row in the second round. Quick movements and quick transitions will be key.
Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 40 double unders, 4 minutes, OR 3 sets of 12 single arm db bent over row in a super set with 15 loaded hip extensions
"Don and Sancho"
Context: Practice – Be ‘smart’ about the deadlift load today
Skill Practice Warm Up: Spend 10 minutes working up to a challenging single leg deadlift (80-90% effort) or perform 5 reps on the minute for 5 minutes (50-60%)
Metabolic Conditioning: “Don and Sancho“
For time. 5 rounds for time, with a partner
12 ‘heavy’ deadlifts (Health: 95#/135#, Athletic: 135#/195#, Performance: 195#/275#) or 24 reps with kbs (53 / 70* / 88lb) – one person at a time-
30 partner wall balls
30 dumbbell power snatches -one person at a time- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
40′ lunge, one partner holds DB overhead, both lunge together (same)
30 med ball pass sit-ups (same)
Scaling Guide: 22 – 30 minutes, about 5 min per round
Coaching Tips: ‘Advanced’ partners may do ‘partner deadlifts’, but most people should plan on doing one person on the bar at a time. Partner wall balls are counted each time the ball hits the target (so about 15 per person), ‘resting’ partner doesn’t need to squat. That said, one person may do more reps if it makes sense for strategy purposes. For the lunges, one person must hold the dumbbell overhead while the other person lunges along side. On the med ball pass sit ups, the ball only needs to come to the chest (not all the way to the floor over the head). Optional ‘Cash Out’ or Hypertrophy: None.
Indy Version: 6 deadlifts, 15 wall ball, 15 db power snatches, 40′ lunge (20′ overhead, 20′ walking lunges), 15 abmat sit ups, 5 rounds.
"Ghosts N Stuff"
Context: Competition – Strategically break this one up for your best score
Strength: 6×3 power clean (6 sets of 3 reps, same weight across, 70-80% of max)
Super Set: 6×4 single arm ring row (6 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Ghosts N Stuff“
For time. 5 rounds – with a ‘Game Changer’
8 power cleans (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#) or 12 reps with dbs (20/30*/45lb)
35 double unders* (Health: 1 min of jump rope or DU attempts)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 4 bar muscle ups instead of toes to bar
Coaching Tips: Go for big sets in the beginning, but start breaking it up before your grip starts to get too taxed. Be sure to stand up all the way on the power cleans and to point your toes on the toes to bar. Keep the arms close to the body for the double unders, and use as little knee bend as possible (it should be almost all ankles). The rope should be louder than the feet hitting the ground!
GAME CHANGER (PERFORMANCE SCALING ONLY): If you finish before minute 10, you can row for calories between min 8 and min 10. Subtract 1 second from your time for each calorie rowed. If you finish before min 8, you have to wait. If you finish at 9:30, you have 30s to row.
Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 15 kb swings, 4 minutes, OR 3 sets of 12 single arm bent over rows in a super set with 12 db weighted step ups
"CrossFit Games Open 14.5 / 16.5"
Context: Mental Toughness – Grit this one out with the most advanced version possible
Skill Practice: Spend 10 minutes working up to a moderate thruster (70-80%) x 3, from the floor.
Metabolic Conditioning: “CrossFit Games Open 14.5 / 16.5”
For time. 21-18-15-12-9-6-3 reps
Thruster (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or dbs (15/30*/45lb)
Bar Facing Burpee or jump over two dbs side by side
Scaling Guide: 10 – 23 minutes, try to finish the 18s by 5:30 to 7:00 min
Coaching Tips: (Long Thrivestry Write-up & Videos) https://gymprogrammingbasic…
The TL;DR version: Pace the thrusters from the beginning, and take your time on the burpees. Save some energy for the 15 and 12 rounds where this workout is the hardest. Focus on efficiency here. Use your legs to get the bar overhead and save your shoulders for the burpees. Make sure you keep the abs tight to protect your back!