Power Snatch + Overhead Squat

Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-

Wallaroo

Affiliate Compete (RX+)

11:00 AMRAP

9 Chest to Bar Pull Ups

7 Burpees over Bar

5 Squat Snatch (135/95)

Freedom (RX'd)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (115/85)

Independence
11:00 AMRAP
9 Pull Ups
7 Burpees over Bar
5 Squat Snatch (95/65)

Liberty
11:00 AMRAP
9 Ring Rows
7 Up Downs
6 Dumbbell Snatch

• Target number of Rounds: 6+ Rounds

• Minimum number of Rounds before scaling: 4.5 Rounds

Open Gym

8-10am with Coach Matt!

Dagwood Sandwich

Partners

Partner A:

Max Box Step-Ups (20in)

Partner B:

80 Sit-Ups

70 Kettlebell Swings (53/35)

60 Calorie Ski

50 Jumping Pull-Ups

40 Empty Bar Push Press

Partners share work/split reps as desired

Time Cap: 37 Minutes

2 Scores:

Number of Box Step-Ups

Rounds and reps of the work

CrossFit Games Open 20.3 and 18.4 (Ages 16-54)

Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3

Affiliate Compete (RX+)

No Change to Workout

Independence
21-15-9
Deadlifts (185/125)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)

Liberty
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts

• Target time: 11-13 minutes

• Time cap: 15 minutes

Accessory

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Pause Bench Press

Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

Baklava

Affiliate Compete (RX+)

4 sets:

1:00 Max Burpee to Bar (6in)

1:00 Max V-Ups

1:00 Max Walking Lunge Steps

1:00 Rest

Freedom (RX'd)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Independence
No Change to Workout

Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest

• Target number of reps each set: 80+ reps (total)

• Minimum number of reps before scaling: 50 reps (total)

Back Pause Squat

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

Hummus

Affiliate Compete (RX+)

7 Rounds

12/10 Calorie Air Bike

10 Dumbbell Front Squats (50s/35s)

Freedom (RX'd)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)

Independence
7 Rounds
8/7 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)

Liberty
7 Rounds
6/5 Calorie Air Bike
8 Single Dumbbell Front Squats (light)

• Target time: 8-10 minutes

• Time cap: 15 minutes

Greek Salad

Affiliate Compete (RX+)

Every 1:00 (10:00)

200/175m Row

-rest 2:00-

Every 1:00 (10:00)

6 Power Snatch (135/95)

Freedom (RX'd)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)

Independence
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (95/65)

Liberty
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (10:00)
10 Alternating Dumbbell Snatches (light)

• Target time each set:
  Set 1: 38-45 seconds
  Set 2: 12-15 seconds

• Time cap each set:
  Set 1: 50 seconds
  Set 2: 20 seconds

Handstand Pushups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option
5 sets, beginning a set every 2 minutes (E2MOM10)
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up
Level 2: 3-5 reps: kick up + 3-second descent + kick down reset
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press

Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks

Deadstop Deadlift

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00

Gyros

Affiliate Compete (RX+)

40 GHD's

15 Box Jumps (30/24)

40 Wall Balls (20/14)

15 Box Jumps (30/24)

40 Toes to Bar

15 Box Jumps (30/24)

40 Wall Balls (20/14)

15 Box Jumps (30/24)

40 GHD's

Freedom (RX'd)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)

Independence
30 V-Ups
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 V-Ups

Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups

• Target time: 11-13 minutes

• Time cap: 15 minutes

Open Gym

8-10am with Coach Matt!

The Carky Feldman 70

Teams of 2

For Time

1955m Row

-then-

2 Rounds

70 Kettlebell Swings (53/35)

70 Box Step-Ups (35/25)(Dumbbell)

70 Goblet Squats (53/35)

70 Calorie Bike

Target Time: 34-36 Minutes

Time Cap: 40 Minutes

Power Clean + Push Jerk

Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)

CrossFit Games Open 12.4

Freedom (RX'd)
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
- Repeat from Jan 27, 2023

Independence
12:00 AMRAP
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups

Liberty
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups

• Target number of Reps: 250+

• Minimum number of reps before scaling: 240

Tempo Bench Press

10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

Nile Monitor

Affiliate Compete (RX+)

15-13-11-9-7

Push Up + Renegade Row (50s/35s)

-50ft Double Dumbbell Walking Lunge (50s/35s) after each set of Push Ups + Renegade Row

Freedom (RX'd)
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set of Push Ups + Renegade Row-

Independence
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-

Liberty
13-11-9-7-5
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-

• Target time: 12-14:00

• Time cap: 15:00

Bearded Dragon

Affiliate Compete (RX+)

50 Toes to Bar

50 Power Snatches (95/65)

50 Toes to Bar

Freedom (RX'd)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar

Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar

Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises

• Target time: Sub 12:00

• Time cap: 15:00

Mayhem Mini-Pump: Glutes and Shoulders

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Weighted Hip Thrusts
Bent Over Lateral Raises

Iguana

Affiliate Compete (RX+)

5 sets:

125m Row

12 Burpee Box Jump Over (24/20)

18/14 Calorie Ski

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets:
100m Row
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski
-rest 1:1 between sets-

Independence
5 Sets:
100m Row
8 Burpee Box Jump Over (24/20)
12/10 Calorie Ski
-rest 1:1 between sets-

Liberty
5 Sets:
50m Row
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Ski
-rest 1:1 between sets-

• Target time each set: 2:45-3:15 minutes

• Time cap each set: 3:30

Ring Muscle-Ups / Strict Pull-Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.

Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks

Tempo Front Squats

10 sets
3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-

Komodo Dragon

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

20 Kettlebell Swings (70/53)

Freedom (RX'd)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)

Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)

Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)

• Target time: 12-14 minutes

• Time cap: 16 minutes

Open Gym

8-10am with Coach Matt!

How the Grinch Stole Christmas

Teams of 2

30 minute AMRAP

5 Synchro Burpees

10 Cals on the Rower

15 Wall Balls

CrossFit Games Open 19.3 (Ages 16-54)

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time
200ft Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step Up (50/35) (24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
* Score is reps completed at the Open 10-minute time cap. But we'd like you to finish the workout, so put your overall time in your score comments.

Independence
For time
200ft Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step Ups (35/25)(20/16)
35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups
100ft Handstand Walk OR 200ft Bear Crawl

Liberty
For time
200ft Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200ft Bear Crawl

• Target time: 13-15 minutes

• Time cap: 18 minutes

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Dead-Stop Shoulder Press

6 sets
3 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-

Terk

Affiliate Compete (RX+)

3 Rounds

50/40 Calorie Row

30 Strict Sit Ups

Freedom (RX'd)
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups

Independence
3 Rounds
35/28 Calorie Row
20 Strict Sit Ups

Liberty
3 Rounds
25/20 Calorie Row
20 Sit Ups

• Target timet: 13-15 minutes

• Time cap: 18 minutes

Back Rack Step Back Lunges

5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
- Rest 60-90 seconds between sets

Kala

Affiliate Compete (RX+)

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (135/95)

Freedom (RX'd)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)

Independence
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (95/65)

Liberty
Every 1:00 (10:00)
5 Up Downs
5 Dumbbell Clean and Push Press (light)

• Target time each set: Sub 30-seconds

• Time cap each set: 40-seconds