Tuesday!
Warmup:
5:00 of:
Row 200
10 Kips
10 V-ups
A.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1: 45-60 second Nose-to-Wall Handstand Hold
Station 2: 45-60 seconds Hollow Hold / L-sit
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
Boom Lite: Same
“CrossFit Games Open Workout 17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time cap: 20 minutes
Boom Lite: Modify weight and height as needed
See additional details: https://games.crossfit.com/workouts/open/2017
Saturday!
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
30 Double-Unders
10 Front Squats (155/105 lbs)
10 Toes to Bar
Friday!
Warmup:
2:00 Shoulder Mobility
Snatch Warmup
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Boom Lite:
Warmup: Same
A.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
B.
For max reps/calories:
2 Minutes of Rowing (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats
Thursday!
Warmup:
5:00 of:
10 PVC Passthroughs
10 Box Dips
10 Kips
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
Row 500m
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
Boom Lite:
Warmup: Same
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Stationary Dips x 15-20 reps @ 1111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit Progression / Hollow Hold x 45-60 seconds
B.
Three rounds for time of:
Row 500m
10 L-Seated DB Press
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold
Wednesday!
Warmup:
5:00 of:
Row 200m
10 Light Kb Deadlifts
10 Goblet Squats
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
120 Double-Unders
Boom Lite:
Warmup: Same
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
120 Jump Rope
Tuesday!
Warmup:
5:00 of:
15 Light Kb Swings
5 Inchworm Pushups
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Compare today’s result to January 17th
B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Boom Lite:
Warmup: Same
A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Dumbbell Push Presses
12 Neutral-Grip Deficit Push-Ups
(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Same as above
Monday – Max squat day!
Warmup:
2:00 Hip Mobility
15 Slow Banded Squat @30X1
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM
B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)
Boom Lite:
Warmup: Same
A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
Saturday!
A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B.
In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Perform in the same format as Part A;
Friday
Warmup:
5:00 of:
10 Slow Walking Lunges
10 PVC Passthroughs
10 Light Push Press
A.
Four sets of:
8 Bulgarian Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 Bulgarian Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 45 seconds
B.
Three sets for times of:
Run 400 Meters / Row 500m
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes
Post times for each set to comments.
Boom Lite: Same – modify as needed
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