Community. Coaching. Caring. Since 2009.
Hang Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Well this is a positive development. CrossFit Training is back on IG:
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
21 Overhead Squats, 75/55 lbs
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Front Squat: 1RMRecord your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
30-20-10 reps, for time of:
Dumbbell Thruster (35#/20#)
Toes-to-bar
JackComplete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com
Photo by @robcwilson
Salute to service. Thanks to all of our Vets and all who served!
The 2020 Open is over and it was in my opinion one of the best ones ever. Lots of firsts and lots of cool twists on Open style workouts.
Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPUFor time:
60 Single Dumbbell Hang Clean & Jerks (50#/35#)
50 Push-ups
40 Alternating Dumbbell Squat Snatches (50#/35#)
30 Handstand Push-ups
20 Dumbbell Overhead Squats (50#/35#)
10 Strict Handstand Push-ups
* 20 min cap. Split all DB total reps evenly between each arm. Alternate Snatch.
Photo by @robcwilson
CrossFit Games Open 20.5For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
* Break up reps however you like
* Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap
* Rower monitor MUST reset each time you return to rower
* Post total reps completed and ONLY enter tie break if you completed all row and WB reps
For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls (14#/10#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
Photo by @robcwilson
Friday Night Lights is here for 20.5! The Open will wrap up with a new format of “choose your own adventure” style workout. This fun one involves strategy and “CrossFit math”. There’s no wrong way to do this but there are certainly “more right” ways to tackle it.
Workout Description & Scorecard
20.5 Requires Some Strategy…So Here are 33 Strategy Videos
