Open Gym
8-10am with Coach Matt!
HOT!
Compete (RX+)
For Time (With a Partner)
150 Air Squats
100 Calorie Row
80 Push-Ups
80 Calorie Ski
60 Box Jumps (24/20)
60 Calorie Air Bike
40 Burpee Pull-Ups
40 Calorie Ski
20 Toes to Bar
20 Calorie Row
Freedom (RX)
For Time (With a Partner)
100 Air Squats
90 Calorie Row
80 Push-Ups
70 Calorie Ski
60 Box Jumps (24/20)
50 Calorie Air Bike
40 Burpee Pull-Ups
30 Calorie Ski
20 Toes to Bar
10 Calorie Row
Independence
For Time (With a Partner)
100 Air Squats
90 Calorie Row
80 Knee Push-Ups
70 Calorie Ski
60 Box Jumps (20/16)
50 Calorie Air Bike
40 Burpees
30 Calorie Ski
20 Toes to Bar
10 Calorie Row
Liberty
For Time (With a Partner)
100 Air Squats
90 Calorie Row
80 Bar Push-Ups
60 Box Step-Ups
50 Calorie Air Bike
40 Up Downs
30 Calorie Ski
20 Sit-Ups
10 Calorie Row
Time Cap: 50 Minutes
Pause Bench Press
Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00
CrossFit Games Open 21.3 RX (16-54)
If you don't finish, note reps completed at the 15 minute cap.
Affiliate Compete (RX+)
No Change to Workout
Independence
For total time:
15 Front Squats (75/55)
30 Toes to Bar
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Pull Ups
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Chest to Bar
15 Thrusters (75/55)
Liberty
For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)
Target time: Sub 15:00
Time cap: 15:00
Steamboat Strings
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
Burpees
Independence
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
Burpees
Liberty
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Kettlebell Swings (light)
Up Downs
Target Round: Round of 9
Minimum Round before scaling: Round of 7
Turkish Get-Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Back Pause Squat
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00
Telluride
Affiliate Compete (RX+)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats (225/155)
20 Lunges in Place
Freedom (RX'd)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats (185/125)
20 Lunges in Place
* Bar can be taken from the rack.
Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike
8 Back Squats (155/105)
20 Lunges in Place
Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike
8 Dumbbell Front Squats (light)
10 Lunges in Place
Target time each set: 1:40-1:55
Time cap each set: 2:30
Gymnastics: 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:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
Mammoth Lake
Affiliate Compete (RX+)
3 Rounds
35/28 Calorie Row
25 Box Jump Overs (24/20")
20 Strict Handstand Push Ups
Freedom (RX'd)
3 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups
Independence
3 Rounds
25/20 Calorie Row
20 Box Jump Overs (20’’)
15 Handstand Push Ups
Liberty
3 Rounds
20/16 Calorie Row
15 Box Step Ups (20’’)
10 Dumbbell Push Press (light)
Target time: 12-14:00
Time cap: 18:00
Clean Grip Deadlift
Build up to a Heavy Clean Grip Deadlift
in 15:00
Big Bear
Affiliate Compete (RX+)
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
45-30-15
Toes to Bar
Freedom (RX'd)
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar
Independence
15-10-5
Dumbbell Burpee Deadlift (35s/25s)
25-20-5
Toes to Bar
Liberty
15-10-5
Up Downs
Dumbbell Deadlift (light)
Hanging Knee Raises
Target time: 6-8:00
Time cap: 10:00
Open Gym
Cancelled
Cupid Shuffle
30:00 AMRAP (Split reps however)
10 Wall Balls (20/14)
10 Power Cleans (115/80)
10 Burpees Over the Bar
10 Bike Cals
20 Wall Balls (20/14)
20 Power Cleans (115/80)
20 Burpees Over the Bar
20 Bike /Cals
…add 10 each round
AT 30:00
5:00 Max Abmat Sit Ups (one working at a time)
Power Clean + Push Jerk
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
- complete unbroken, build-in sets-
CrossFit Games Open 13.2
Affiliate Compete (RX+)
No Change to Workout
Independence
10:00 AMRAP
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
15 Box Jumps (20/16)
Liberty
10:00 AMRAP
5 Dumbbell Shoulder to Overhead (light)
10 Dumbbell Deadlifts (light)
15 Box Step Ups (20/16)
Target number of Rounds: 7+ rounds
Minimum number of Rounds: 5 rounds
Tempo Bench Press
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
Bison
Affiliate Compete (RX+)
5:00 AMRAP
5-10-15…
Dumbbell Bench Press (50s/35s)
GHDs
-rest 1:00-
5:00 AMRAP
5-10-15…
Ring Rows
GHDs
-rest 1:00-
5:00 AMRAP
5-10-15…
Dumbbell Bench Press (50s/35s)
Ring Rows
Freedom (RX'd)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)
Independence
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows
Liberty
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows
Target Round each set:
Workout 1: Round of 20 Dumbbell Bench
Workout 2: Round of 20 Ring Rows
Workout 3: Round of 15 Ring RowsMinimum Rounds each set before scaling: Round 15
Deadwood
Affiliate Compete (RX+)
Every 2:30 (7 sets)
15/12 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Freedom (RX'd)
Every 2:30 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Independence
Every 2:30 (7 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Liberty
Every 2:30 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)
Target time each set
Air Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set
50 seconds
30 seconds
Gymnastics: 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:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
Tempo Front Squats
8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-
Badlands
Affiliate Compete (RX+)
15-12-9
Hang Squat Clean (135/95)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
Freedom (RX'd)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
Independence
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups
Liberty
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Six Grandfathers
Affiliate Compete (RX+)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Strict Handstand Push Ups
-into-
100/80 Calorie Row
Freedom (RX'd)
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row
Independence
80/64 Calorie Row
-into-
5 Rounds
35 Double Unders
7 Handstand Push Ups
-into-
80/64 Calorie Row
Liberty
50/40 Calorie Row
-into-
5 Rounds
50 Single Unders
10 Dumbbell Push Press (light)
-into-
50/40 Calorie Row
Target time: 19-21 minutes
Time cap: 30 minutes
Open Gym
8-10am with Coach Matt!
Skittles
With a Partner: Split work as desired
100 Burpees
80 Lunges
60 Pushups
40 Kettlebell Swings (53/35)
20 Deadlifts (185/115)
2000m Row
20 Deadlifts (185/115)
40 Kettlebell Swings (53/35)
60 Pushups
80 Lunges
100 Burpees
Time Cap: 40 Minutes
CrossFit Games Open 21.1 RX (Ages 16-54)
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.
Affiliate Compete (RX+)
No Change to Workout
Independence
1 Wall Walk
10 Double Unders
3 Wall Walks
25 Double Unders
5 Wall Walks
50 Double Unders
7 Wall Walks
75 Double Unders
12 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Liberty
1 Bear Crawl
10 Jumping Jacks
3 Bear Crawls
30 Jumping Jacks
6 Bear Crawls
60 Jumping Jacks
9 Bear Crawls
90 Jumping Jacks
15 Bear Crawls
150 Jumping Jacks
21 Bear Crawls
210 Jumping Jacks
Target time: 15-17 minutes
Time Cap: 20 minutes
Mayhem Mini-Pump: Chest and Triceps
3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Tricep DB French Press @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Back Rack Step Back Lunges
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
- Rest 60-90 seconds between sets
Free Jacks
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
Independence
50/40 Calorie Air Bike
75 Strict Sit Ups
50/40 Calorie Air Bike
Liberty
40/32 Calorie Air Bike
80 Sit Ups
40/32 Calorie Air Bike
Target time: 13-15 minutes
Time cap: 18:00
Legion
Affiliate Compete (RX+)
3 Rounds
25 Dumbbell Deadlifts
(50s/35s)
20 Dumbbell Hang Power Cleans (50s/35s)
15 Dumbbell Shoulder to Overhead (50s/35s)
Freedom (RX'd)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Independence
3 Rounds
21 Dumbbell Deadlifts (35s/25s)
15 Dumbbell Hang Power Cleans (35s/25s)
9 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
12 Dumbbell Hang Power Cleans (light)
9 Dumbbell Shoulder to Overhead (light)
Target time: sub 7 minutes
Time cap: 9 minutes
Gymnastics: 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:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
-----
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
Deadstop Shoulder Press
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
Sabercat
Affiliate Compete (RX+)
3 sets
3:00 AMRAP
40/32 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Freedom (RX'd)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
3 sets
3:00 AMRAP
25/20 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Liberty
3 sets
3:00 AMRAP
20/15 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 7 Reps