In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Row*
100 Barbell Thrusters (20/15 kg)
400 Meter Row
100 Pull-Ups
400 Meter Row
100 Barbell Thrusters
400 Meter Row
100 Kettlebell Swings
*Athletes alternate every other 400 M Row.
Wednesday
A.
Gymnastics Level 1, 2, 3.
B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Lateral Jumps Over Parallette
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
Tuesday
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets each of):
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Medicine Ball Hamstring Curls x 15 reps @ 2111
Station 3 – Band Pull-Aparts x 25-30 reps @ 10X1
B.
Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Dumbbell Thrusters
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.
Friday
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)
14/12 Calorie Row
Today we are re-testing the first event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year. Hopefully you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 10+ months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2019 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.
Boom Lite
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang Clean & Jerks
14/12 Calorie Row
Monday
A.
Every 2:30, for 15 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Burpees
30 Kettlebell Swings
Saturday
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*At 3 rounds, partner 1 rows 400 m. At 6 rounds, partner 2 rows 400m. At 9 rounds, partner 1 rows 400m. At 12 rounds, partner 2 rows 400m. Partners alternating to row 400 m every 3 rounds.
Friday
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts
Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.
Boom Lite
A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
10 Lateral Jumps Over Parallette
10 Heavy Russian Kettlebell Swings
Thursday
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Strict Handstand Push-Ups
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)
B.
Five rounds for time of:
12 Alternating Cossack Squats
12 Dumbbell Push Presses
Wednesday
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups
Boom Lite
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 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 30 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups
Tuesday
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 400 Meter Row
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Boom Lite
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Stationary Dips
Station 3 – 400 Meter Row
Station 4 – 15 Hanging Leg Raises @ 2111
Station 5 – 10 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
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