Deadlift 3-3-3-3-3-3-3 reps
Every 4:00 for 3 sets:
30 Single Kettlebell Clean and Jerks, 62/44-lb.
Max KB Box Step-ups, 24”/20”
Warm up:
4 Rounds:
10 Squats
8 DB Single leg RDL’s, each leg
6 Push-ups
Strength:
Single arm DB/KB Strict Press 10-10-10-10-10 reps, each arm
WOD:
Every 4:00 for 3 sets:
30 Single DB/KB Clean and Jerks
Max DB/KB Box Step-ups or Lunges
Cool Down:
3 sets:
10 Lunge and twist
10 Scorpions
10 Downward dog to cobra
“CF Open 20.5” Front Porch Version
For time, partitioned any way:
40 Strict Handstand Push-ups
80-cal. row
120 wall-ball shots, 20/14-lbs.
Warm up:
4 Rounds:
25-ft broad jump
10 sit-ups
25-ft lunge
:30 plank
WOD:
For time, partitioned any way:
40 Pike Handstand Push-ups
1 Mile Run
120 Single Arm Dumbbell Thrusters
Cool Down:
2 Sets:
:60 pec stretch/arm
:60 hip flexor stretch/leg
:60 downward dog
5 rounds for time of:
10 Power Cleans, 155/105-lbs.
10 Burpees
Rest 10 minutes
5 rounds for time of:
10 Power Cleans, 135/95-lbs.
10 Burpees
Warm up:
8 Minute AMRAP:
15 Squats
10 DB Deadlifts
5 Push-ups
WOD:
5 rounds for time of:
20 Single Arm DB Power Cleans
10 Burpees Over DB
Rest 10 minutes
5 rounds for time of:
14 Single Arm DB Power Cleans
10 Burpees Over DB
Core:
Alternating Tabata:
1: Hollow Hold
2: Arch Hold
Click here to sign up for the 2021 CrossFit Open!
We will be running The Open at the Box! This year there will also be the option to do an “At Home” version of The Open with no equipment. Either way this will be the most accessible Open ever so we encourage everyone to participate!
Rest Day
"Morrison"
50-40-30-20 and 10 reps of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35-lbs
Warm-up:
10-8-6-4 reps of:
Jumping Squats
Russian Swings
WOD:
50-40-30-20-10 reps of:
Goblet Squats
Box Jumps or Step-ups
Dumbbell/Kettlebell swings
Cool Down:
:60 Calf Stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Child’s pose
8 sets of:
Row 500m
Rest 2:00
Warm-up:
Run 400m
20 Air Squats
Run 300m
10 Dumbbell squats
Run 200m
Strength:
4 Sets:
Max squat hold with Dumbbell
*Dumbbell in front rack or overhead position
*Switch arms each set
WOD:
8 Sets of:
500m Run
Rest 2 min
Cool Down:
3 Sets:
25’ Hamstring march
25’ Quad Pull
Tabata Strict Press
Rest 2:00
Tabata Hang Power Clean
Rest 2:00
Tabata Push Press
Rest 2:00
Tabata Hang Power Snatch
Rest 2:00
Tabata Push Jerk
Warm-up:
3 Rounds of:
10 Goblet Squats
10 Push Press
10 DB Power Cleans
WOD:
Tabata (8 Rounds of :20 On/ :10 Off)
Tabata Dumbbell Strict Press
Rest 2:00
Tabata Dumbbell Hang Squat Clean
Rest 2:00
Tabata Push Press
Rest 2:00
Tabata Dumbbell Snatch
Rest 2:00
Tabata Dumbbell Power Clean and Jerk
*alternate arms every round of :20
Core:
Accumulate 50 V-ups
*every break complete :30 plank hold
Front Rack Lunge 10-10-10-10-10 reps
12 minute AMRAP of:
15 Power Cleans
12 Front Rack Lunges
9 Push-ups
Rx+ = Handstand Push-ups
Warm-up:
10-8-6-4-2 reps of:
Spider-Man stretch
Plank burpees
Air Squats
Strength:
Dumbbell Front Rack Lunge 5 sets of 10-20 reps
*If Dumbbell is light, do Overhead Lunges
WOD:
12 Minute AMRAP of:
15 DB Power Cleans
12 DB Front Rack Lunges
9 Push-ups
Cool Down:
3 Rounds:
:30 Pigeon stretch, each leg
:30 Pec stretch, each arm
Click here to sign up for the 2021 CrossFit Open!
We will be running The Open at the Box! This year there will also be the option to do an “At Home” version of The Open with no equipment. Either way this will be the most accessible Open ever so we encourage everyone to participate!
Barbell Bent Over Row 12-12-10-10-8-8 reps
“CF Open 13.2”
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
Warm-up:
4 Rounds:
6 Dumbbell presses
8 Dumbbell RDL’s, each leg
10 Jumping squats
WOD:
AMRAP in 20 minutes:
5 Dumbbell Push Presses, each arm
10 Dumbbell Deadlifts, each side
15 Box Jumps, or Step-ups
Cool Down:
:60 Hamstring stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Lat stretch, each arm
“CF Open 20.2” Front Porch version
Complete as many rounds as possible in 20 minutes of:
4 double dumbbell thrusters, 50/35-lbs.
12 Sit-ups
24 double-unders
Warm-up:
3 Minutes of single-unders then,
2 Rounds of:
9 Air Squats
6 Push Presses, each arm
9 Sit-ups
6 DB Front Squats
WOD:
Complete as many rounds as possible in 20 minutes of:
8 single dumbbell thrusters
12 Sit-ups
24 double-unders
Core:
3 Sets:
:40 on/ :20 off
Left side plank
Right side plank
Reverse Plank
