Tri Modal Conditioning, Long Duration

“Tied Up”

  AMRAP 25

  Teams of 2,

  400m Team Run

  40 Alt. Dumbbell Snatches

  200 Double Unders

  10 Rope Climbs

Weightlifting Strength Test for Progress

  Back or Front Squat

  5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

  Rest as needed between sets. Athletes will have 21 minutes to work up to and record a new 1RM.

Weightlifting Conditioning, Short/Sprint Duration

“Method”

21 - 15 - 9

Front Squats

Situps

Gymnastics Conditioning, Long-Duration

“Dissecting Mary”
AMRAP 30

Teams of 2

3 Handstand Pushups

10 Pistols

15 Pull Ups

Strength Test

Back or Front Squat to 1RM

5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

Climbing. Rest as needed. Test and record a new 1RM.

Gymnastics Conditioning, Short-Mid Duration

“Corey”

For Time: 21 – 15 – 9 rep rds,

Burpees     

Toes-to-Bar  

In-between rounds: 3 – 2 –  1

Rope Climbs  

Tri Modal Conditioning, Long Duration

“Fight Gone Bad”

3 Rounds for Max Reps:

1 min. Wall Ball

1 min. Sumo DL High Pull

1 min. Box Jumps

1 min. Push Press

1 min. Row

Rest 1 min.

Gymnastics Skill/Strength Test

Every 2:00 for 10 min,

Min A: Max Strict Pull Ups

Min B: Max Kipping Pull Ups

Gymnastics / Monostructural Conditioning, Long Duration

“Dayman”

For Time,

Buy-In: 400m run
Then,

  21 - 15 - 9

  Push Ups

  Cal Machine

  Situps

Buy-Out: 400m run

Strength Test for Progress

Bench Press, Shoulder Press or Push Press to 1RM

5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

Weightlifting / Monostructural Conditioning, Mid Duration

“B-Day Couplets”

For Time:

K) 9 - 12 - 15 Rep rounds of,

   Deadlift

   Power Clean

Immediately followed by,

G) 5 - 4 - 3 Rep rounds of,

   Squat Clean

   Double Unders

Weightlifting Conditioning, Short Duration

“Isabel”

For time:

30 Snatches

Weightlifting Strength Test for Progress

Power or Squat Snatch to 1RM

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

*In time remaining after metcon, athletes will find their 1RM in their Power or Squat Snatch. Newer athletes should prioritize movement before weight.

Weightlifting / Gymnastics Conditioning, Long-Duration

“N’Sync”

For Time:

In Teams of 3

50 Sumo Deadlifts

20 Synchro Bar Facing Burpees

50 Power Cleans

20 Synchro Bar Facing Burpees

50 Front Squats

20 Synchro Bar Facing Burpees

50 S2OH

20 Syncro Bar Facing Burpees

Tri Modal, Mid Duration

“A Day in the Park”

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 60 seconds

90 seconds of L-Seated Dumbbell Presses

Rest 60 seconds

90 seconds of Rowing for Calories

Rest 60 seconds

90 seconds of Pistol Squats

Rest 60 seconds

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Artie”

AMRAP 10

12 Front Racked Lunges

10 Toes To Bar

Rest 1:1

Odd Object / Gymnastics, Mid Duration

“Bailey 2.0”

AMRAP 13:

10 pushups

40 air squat

50m farmers carry

15 pushups

30 air squats

50m. farmers carry

20 pushups

20 air squats

50m farmers carry

“Hurry Up Pt. 1”

In Teams of Three…

AMRAP 12

12/9 Calorie Row

18 American KB Swings

Immediately followed by Overhead Plate Hold.

Rest 4 minutes then begin...

“Hurry Up Pt. 2”

AMRAP 12

12/9 Calorie Assault Bike

12 Single Arm Alternating Dumbbell Bicep Curls

Immediately followed by Front Racked Kettlebell hold.

Weightlifting / Monostructural Conditioning, Long Duration

“DL 032519”

On a 20:00 minute clock for max reps:

0:00-2:00 Max Goblet Squats

2:00-4:00 Rest

4:00-6:00 Max Double Unders

6:00-8:00

8:00-12:00 Max Turkish Get Ups

12:00-14:00 Rest

14:00-16:00 Max Double Unders

16:00-18:00 Rest

18:00-20:00 Max Goblet Squats

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph”
  For time, in teams of 3:
  600-meter row
  100 ring rows
  200 push-ups
  300 air squats
  600-meter buddy carry

All work divided. 1 working, 2 resting. 100/200/ 300 may be partitioned; the row and buddy carry stay “bookends”.

Gymnastics Skill/Strength Development

Emom 10

Level 1: 3-5 Assisted HSPU

Level 2: 3-5 Kipping HSPU

Level 3: 3-5 Strict HSPU

Level 4: 3-5 Deficit Kipping or Strict HSPU

Level 5: 3-5 Parallette Kipping or Strict HSPU

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“After Hours”

For Time:

21-18-15-12-9-6-3

Russian Kettlebell Swings

After each round:

15 Situps

20 Double Unders

Weightlifting Strength Development, Open Cycle Wk. 4

 Shoulder or Bench Press

  Working to a 3RM with 5-sec

  negative during eccentric

  phase of the press.

  After 3RM is found, do 4

  drop sets at 80% of 3RM.

Tri Modal Conditioning, Mid-Duration

“Forrest”

AMRAP 13:

  10 DB S20H

  15 Pull Ups

  200m Run

Weightlifting Strength Development, Open Cycle Wk. 4

Front or Back Squat Clusters

  Load: 75% 1RM or 85% 5RM

  Goal: 4 sets of 8-rep clusters

1 Set of an 8-Rep Cluster:

1. 3 reps

2. Rack bar + rest for 0:10

3. 3 reps

4. Rack bar + rest for 0:10

5. 2 reps

6. Rest til next set

Weightlifting, Short-Mid Duration

“Dunnov’r”

For Time:

10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

Deadlifts

Thrusters

Tri Modal  Conditioning, Long Duration
“Hoppus”

AMRAP 23:

23 Overhead Squats

23 Box Jumps

23/18 Cal Bike/Row

23 Hang Power Cleans

Weightlifting / Gymnastic Conditioning, Short-Mid Duration

“CrossFit Open Workout 19.4”

Three Rounds for Time:

10 Snatches

12 Bar Facing Burpees

Rest 3:00

Three Rounds for Time:

10 Bar Muscle Ups

12 Bar Facing Burpees

12:00 Cap

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“19.4 Alternate”

AMRAP 12:

10 Devil’s Press

12 Single Arm DB Snatch

10 DB Weighted Situps