CrossFit Games Open Workout 20.1

10 Rounds for time:

8 Ground to Overhead 95/65

10 Bar Facing Burpees

*If you are not doing the open, it will be lateral burpees.

AMRAP in 15 minutes of:

3 Overhead Squats 135/95

3 Toes to Bar

6 Overhead Squats

6 Toes to Bar

9 Overhead Squats

9 Toes to Bar

and so on…….

Shoulder Press 4-4-4-4-4

Then:

3 Rounds for time:

Run 400 meters

21 KB Swings 70/53

21 Weighted Push-ups 25/15

For time:

100 Double unders

40 Pull-ups

40 Box jumps 24/20

30 Pull-ups

30 Burpees

70 Sit-ups

Every Minute on the Minute for 7 minutes: Hang Squat Clean x 2 reps.

Then:

5 Rounds, one minute at each station:

Row (calories)

Hang Squat Cleans (95/65)

Dumbbell Snatch

Score is total reps.

Just a reminder that the challenge retest will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the retest. If you did not participate in the challenge, please join us for a workout at open gym 7:30-9:00am.

“Whole 30 Nutrition Challenge Workout”

For time:

30 Burpees

30 KB Swings 70/53

30 Toes to Bar

30 Push Press 45/35

30 Power Clean 135/95

Run 400 meters

Front Squat 5-5-3-3-2-2

Then:

5 Rounds for time:

4 Thrusters 165/115

6 Bar Muscle-ups

20 Air Squats

For time:

Row 500 meters

Then:

3 Rounds of:

Run 400 meters

20 Burpees

30 Box Jumps 24/20

As many rounds as possible in 8 minutes:

3 Deadlifts 185/125

3 Toes to Bar

6 Deadlifts

6 Toes to Bar

9 Deadlifts

9 Toes to Bar

 Etc.

 -Rest 5 Minutes-

As many rounds as possible in 8 minutes:

3 Power Clean 135/95

3 Hand Release Push-Up

6 Power Clean 135/95

6 Hand Release Push-Ups

9 Power Clean 135/95

9 Hand Release Push-Ups

 Etc.

12 Rounds for Time:

5 Burpees Over Barbell

6 Pull-Ups

5 Shoulder to Overhead 135/95

On the minute every minute for 7 minutes: Power Clean + 3 Front Squats.

Then:

 On a running clock for 12 minutes, complete the following:

1 Minute of Wall Balls (20/14)

1 Minute of Power Snatches (115/80)

2 Minutes of Wall Balls 

2 Minutes of Power Snatches

3 Minutes of Wall Balls 

3 Minutes of Power Snatches

 Score is total reps

Reminder: Due to the Weightlifting Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

In teams of two, with one partner working at a time, complete for time:

40 Power Snatches 95/65

40 Toes to Bar

Run 400 Meters

30 Power Snatches 115/75

30 Toes to Bar

Run 400 Meters

40 Power Snatches 95/65

20 Toes to Bar

Run 400 Meters

5 Rounds for Time:

20 Kettlebell Swings (53/35)

30 Sit-Ups

5 Squat Cleans 185/125

For time:

Row 1000 meters

50 Push Press 65/45

30 Pull-ups

Run 800 meters

50 Push Press 65/45

30 Pull-ups

Back Squat 3-3-3-3-3 @ 75-80% of 1 rep max

Then:

3 Rounds for time:

Run 400 meters

12 Front Squats 155/105

21 Burpees

AMRAP in 16 minutes of:

10 Box Jumps 24/20

6 Shoulder to Overhead 135/95

8 Toes to Bar

On the minute every minute for 7 minutes: Squat Clean Thruster x 2 reps.

Then:

”Fran”

21-15-9 reps for time of:

Thrusters 95/65

Pull-ups

In teams of two, with one partner working at a time, complete for time:

100 Box Jumps

40 Overhead Squats 95/65

40 Burpees

100 Sit-ups

40 Burpees

40 Overhead Squats 95/65

On the minute every minute for 7 minutes: Power Cleans x 2 reps. (Touch and Go)

For time:

Run 800 meters

15 Power Cleans 135/95

Run 400 meters

20 Power Cleans 115/80

Run 200 meters

25 Power Cleans 95/65

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats