Saturday with Coach Sarah!
For Time with a Partner
200 Box Jumps 24/20”
Every Minute starting a 0:00 5 Synchro Burpees
4 Min Rest
12 Minute AMRAP with a Partner
Max Wallballs 20/14
Switch - 200 Meter Run
CrossFit Games Open 25.3
Deadstop Shoulder Press
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Eldorado
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Independence
2 sets (Every 12:00)
16-12-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 13-10-7)
Liberty
2 sets (Every 12:00)
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)
Target time each set: Sub 9:00
Time cap each set: 10:00
Snatch Balance
Build up to a Heavy Snatch Balance
-rest 60-90 seconds between sets-
Impala
Affiliate Compete (RX+)
12:00 AMRAP
6-12-18-24-30…
Single Dumbbell Box Step Ups (50/35)(24/20)
12 GHD's (Or Stick Sit Ups)
Freedom (RX'd)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
Independence
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (35/25) (20/16)
8 GHDs + 6in Riser (Or Stick Sit Ups)
Liberty
12:00 AMRAP
4-8-12-16-20. . .
Box Step Ups (unweighted) (20/16)
10 Sit Ups
Target Round: Through the round of 20 step ups
Minimum Round before scaling: Into the round of 16 step ups
Paused Front Squat
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
Camaro
Affiliate Compete (RX+)
Nom Change to Workout
Freedom (RX'd)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00--
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00--
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
Independence
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00--
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00--
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)
Liberty
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00--
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00--
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar
Target time each block: Sub 4:00
Time cap each block: 5:00
Thunderbird
Affiliate Compete (RX+)
60-48-36-24-12
Double Unders
30-24-18-12-6
Single Arm Dumbbell Push Press (50/35)
6-5-4-3-2
Rope Climbs
Freedom (RX'd)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
Independence
40-30-20-10-5
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (35/25)
3-2-1-1-1
Rope Climbs (Or 12-10-8-6-4 Strict Pull Ups)
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (light)
15-12-9-6-3
Ring Rows
Target time: 12:00-14:00
Time cap: 18:00
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints
Open Gym
8-10am with Coach Matt!
Barbells and Burpees
AMRAP 35 (With a Partner)
Buy-In:
1000m Row
50 Cal Bike
-then-
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Thruster
3 Synchro Burpees
1:1 Work/Rest
RX+ (115/95)
RX (95/75)
Indy (75/55)
Liberty (Light)
CrossFit Games Open 25.2!
Squat Clean + Push Jerk
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
Scouts
Affiliate Compete (RX+)
3 Rounds
20 Lunges in Place (135/95)
20 Strict Pull-ups
Freedom (RX'd)
3 Rounds
20 Lunges in Place (95/65)
15 Strict Pull-ups
Independence
3 Rounds
20 Lunges in Place (75/55)
10 Strict Pull-ups
Liberty
3 Rounds
20 Lunges in Place (light)
15 Ring Rows
Target time: 7-9:00
Time cap: 12:00
Supersonics
Affiliate Compete (RX+)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (115/85)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (115/85)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
Freedom (RX'd)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
Independence
25/20 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (75/55)
3 Wall Walks
-into-
25/20 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (75/55)
10 Bar Facing Burpees
-into-
25/20 Calorie Air Bike
Liberty
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
20/16 Calorie Air Bike
Target time: 16-18:00
Time cap: 22:00
Gymnastics: Ring Muscle-Ups
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
No Conditioning Option since it’s during the Open
Deadlift
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
Royals
Affiliate Compete (RX+)
50 GHDs (Or V-Ups)
25 Box Jump Overs (24/20)
50 Toes to Bar
25 Box Jump Overs (24/20)
50 Abmat Sit Ups
Freedom (RX'd)
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
Independence
40 V-Ups
20 Box Jump Overs (20)
40 Toes to Bar
20 Box Jump Overs (20)
40 Abmat Sit Ups
Liberty
25 Crunches
25 Box Step Ups (20/16)
25 Hanging Knee Raises
25 Box Step Ups (20/16)
25 Abmat Sit Ups
Target time: sub 13:00
Time cap: 16:00
Shoulder Press
5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 -
Oilers
Affiliate Compete (RX+)
5 sets:
20/16 Calorie Row
60 Double Unders
15 Dumbbell Bench (50s/35s)
-rest 1:00 between sets-
Freedom (RX'd)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
Independence
5 sets:
16/12 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
Liberty
5 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)
-rest 1:00 between sets-
Target time each set: 2:30-3:00
Time cap each set: 3:30
Open Gym
8-10am with Coach Matt!
Tarentino
Affiliate Compete (RX+)
For Time (With a Partner)
2000m Row
50 Clean and Jerks (155/105)
2000m Row
100 Burpees
2000m Row
150 Wall Balls (20/14)
Freedom (RX)
For Time (With a Partner)
2000m Row
50 Clean and Jerks (135/95)
2000m Row
100 Burpees
2000m Row
150 Wall Balls (20/14)
Independence
For Time (With a Partner)
2000m Row
50 Clean and Jerks (115/80)
2000m Row
100 Burpees
2000m Row
150 Wall Balls (20/14)
Liberty
For Time (With a Partner)
2000m Row
50 Clean and Jerks (light)
2000m Row
100 Up Downs
2000m Row
150 Wall Balls (light)
Split the work as necessary
Time Cap: 50 Minutes
OPEN 25.1
CrossFit Games Open 25.1 RX (Ages 16-54)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
Bench Press
5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-
Nine Rings
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets -
Independence
Teams of 2
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6 Calorie Row
-1:1 on sets -
Liberty
Teams of 2
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8 Calorie Row
-1:1 on sets -
Target time: sub 17:00
Time cap: 20:00
Gymnastics: Handstand Push-Ups
All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU - 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated
You should have at least 45 seconds of rest - choose your level accordingly. There is no Conditioning Option during the Open.
Balrog
Affiliate Compete (RX+)
Every 1:00 (25:00)
Min 1: 20 Wall Balls (20/14)
Min 2: 15/12 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 20 Kettlebell Swings (53/35)
Min 5: Rest
Freedom (RX'd)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest
Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest
Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest
Target time each set: 30-40 seconds
Time cap each set: 50-seconds
Front Squat
5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-
Repeat Workout 50
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
Independence
Every 5:00 (3 sets)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
*Second set: Perform 8 V-Ups instead of Toes to Bar
Liberty
Every 5:00 (3 sets)
8 Hanging Knee Raises
8 Up Downs
10 Sit Ups
8 Up Downs
8 Hanging Knee Raises
Target time each set: 2:45-3:15
Time cap each set: 4 minutes
Hang Power Snatch
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)
“Diane Bailey”
Affiliate Compete (RX+)
21-15-9
Deadlift (315/205)
Strict Handstand Push Ups
Freedom (RX'd)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
This is an official Mayhem Benchmark workout, so get after it!
Independence
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups
Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups
Target time: 6-8:00
Time cap: 10:00