Context: Practice – Using your abs (on everything)
Skill Practice Warm Up: Perform 3 sets of Lsit 10-30s long each, use paralettes or rings.
Strength: 6 x 2 Front Squat or front box squat (7 sets of 1 rep at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)
Super Set: 6 x 4 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Comrade Detective”
8 minute AMRAP (as many rounds as possible)
10 goblet squats (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
15 American kettlebell swings (same)
5 round trip 20′ lateral shuffle with line touch
Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 16 kb snatches (same weight, one hand, switch as desired)
Coaching Tips: Keep the kb close to the chest on the goblet squats and remember to maintain an upright torso. Keep the hips ‘snappy’ on the kb swings. Bent arms are fine here if you wish (two hand kb snatch style), just make sure to finish the rep at the top. Push the pace on the lateral shuffles to keep the intensity up.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 4 rounds, OR 3 sets of 12-15 strict toes to bar in a super set with 15 glute bridges
Context: Practice – Spotting on the bench/floor press (and spotting in general)
Strength: 5-5-5-5-5 bench or floor press (5 sets of 5 reps, increase weight with each set to max)
Super Set: 5-5-5-5-5 single leg deadlift with two dumbbells
Metabolic Conditioning: “Careless Whisper”
7 minute AMRAP (as many rounds as possible)
8 kipping pull-ups
8 plate burpee (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
20′ overhead plate lunge (same)
Scaling Guide: 4 – 7 rounds, about 1:45 per round. Scale Up: 12 chest to bar each round
Coaching Tips: Be sure to use your hips for the kipping pull ups, and go for bigger sets. Thee burpees are where you lift the plate off the ground to overhead, then place it back onto the floor before dropping down and touching your chest to the plate. Be careful to keep the back flat on these! Do not take too large of steps on the lunges (usually hyper extending the back).
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 30s plank, 20 cal row, 4 rounds, OR 3 sets of 15 db curls in a superset with 12-15 db step ups (each leg)
Context: Mental Toughness – Try to do a lot of unbroken sets
Strength: 2-2-2-2-2-2-2 Deadlift (7 sets of 2 reps, increase weight with each set to max)
Super Set: 7 x 3 weighted strict ring dip or progression
Metabolic Conditioning: “CrossFit Open 13.2”
10 min AMRAP (as many rounds as possible)
5 Shoulder-to-Overheads (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)
10 Deadlifts (same)
15 Box Jumps or step ups -both ‘Rx’- (Health: 8”/12”, Athletic: 12”/20”, Performance: 20”/24”)
Scaling Guide: 5-11 rounds, about 1:15 per round.
Coaching Tips: Use push jerks from the beginning to save your shoulders for the later rounds. Go right from the shoulder-to-overhead directly into the deadlifts, then rest in the middle of the deadlifts if needed. Watch the low back on the deadlifts, and be sure to keep the bar close to the shins. Letting it ‘drift’ out will blow your back up faster. Pace out the box jumps so you can right into the s2o each round. Keep the eyes up, and don’t get in the habit of starting down at the box.
Optional ‘Cash Out’ or Hypertrophy: 9 db thrusters, 30 double unders, 4 minutes, OR 3 sets of 10-12 single arm ring rows (each arm) in a super set with 10-15 glute ham raises
Context: Practice – Make every rep count. If the form is sketchy, or you didn’t complete the rep, don’t count it.
Strength: 7 x 1 Front Squat or front box squat (7 sets of 1 rep at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)
Super Set: 7 x 3 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Baby 17.2“
9 minute AMRAP (as many rounds as possible)
40′ front rack dumbbell lunge -one in each hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
8 toes-to-bar OR 4 bar muscle ups (Health: 12 hanging knee raises)
8 dumbbell hang power cleans (same)
Scaling Guide: 3 – 7 rounds. Scale Up: 35/50lb db and only bar muscle ups
Coaching Tips: This one will feel a lot like Open 17.2, but the lunges will play a larger role. Pace these out and go fast on the toes to bar and hang cleans. If grip is a factor, plan on breaking them up into smaller sets with lots of rest. Remember that toes to bar means that any part of the shoe can touch the bar (including laces)!
Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airdyne OR 3 sets of 12 banded hamstring curls superset with 8-12 single arm db bench press
"Alexander’s Gordian Knot"
Context: Practice – practicing the movements before the workout starts, and watching your partners to help with good form.
Metabolic Conditioning: “Alexander’s Gordian Knot”
30 minute AMRAP (as many rounds as possible)
Teams of 3, one person working at a time, other two partners must hold bumper plate (to the chest or at side) for reps to count
10 round trip bumper plate pushes 20′ out 20′ back (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/45#)
20 strict pull-ups
40 hip extensions (or 20lb med ball good mornings)
30 front squats (Health: 35#/45#, Athletic; 45#/65#, Performance: 65#/95#)
20 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)
10 squat snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
20 minute AMRAP
6 round trip (buy in) round trip bumper plate pushes 20′ out 20′ back (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/45#)
then AMRAP the following:
5 squat snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
5 strict pull-ups
20 hip extensions
10 front squats (Health: 35#/45#, Athletic; 45#/65#, Performance: 65#/95#)
15 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)
1 min rest
Scaling Guide: (team version) 3.5 – 5 rounds. About 7.5 min per round. Scale up: 85#/135# barbell for squats and snatches. 24’/30″” box jump. Indy Version: 3 – 5 rounds.
Coaching Tips: Talk to your partners ahead of time to play to each other’s strengths. If you are all equally matched for a movement, split it up into small sets to get a bit more rest and to be better prepared for the next movement. As the workout goes on, be ready to change the rep schemes so that reps are always being done. This will generally mean that some people are doing more reps while the others get more ‘rest’. THIS IS FINE! If you feel like your partners are doing too much of the work, just go faster on the sets that you are responsible for.