WOD & Blog

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:

I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2

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“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)

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Warm-up Drills
I. Row 2:00
II. AMRAP in 5:00 of
15 ft Duck Walk
15 ft Crab Walk
15 ft Bear Crawl
15 ft Walking Lunges
15 ft Broad Jumps
15 ft Inchworms
III. Mobility

Impact/Focus: KB Swing Ladder
Every minute on the minute execute the requisite workload of American KB Swings. Remaining time from the minute is rest time. Work each minute until unable to complete the prescribed amount of repetitions within the time allotted. Use 32/24kg respectively. The first minute is 6 reps, the second is 9 reps, the third is 12 reps, continue adding three reps per minute until failure.

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“No, Like An Infinitely Tacky Adhesive”
3 Rounds for time of
Run 400m
21 x GHD Sit-ups
15 x Back Extensions
21 x Wallball (20/14lbs)

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Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:

65-95-105-115-135-155-175-195-210lbs

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“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)

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Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)

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“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)

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Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)

Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.

Bench Press 4-4-2-2-2RM

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“Portion Control”
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

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Warm-up Drills
I. Speed Rope x 2:00
II. 3 rounds of
1 x Rope Climb
10 x Hollow Rocks
7 x Burpees
III. Mobility

Impact/Focus: Front Squat 2-2-2-2-2RM
Warm-up with 3 sets of 5 reps each at 40-60%1RM

Front Squat 2-2-2-2-2RM

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“Moozenackle”
For time
15 x Power Snatch
15 x Hang Squat Clean
30 x 1-Arm Suitcase Deadlift (15R/15L)
15 x Thruster or Push Jerk
15 x Push Jerk or Thruster
15 x Overhead Squat

Notes: Every minute on the minute execute 3 x Burpees.
Options for selected loads are 65/95/115/135/155/185/205lbs.
Alternate as necessary between Right and Left hands for the Suitcase Deadlifts.

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Skill Development
I. Establish longest freestanding handstand
II. Establish longest handstand walk

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“The Turkish Two-fer”
Work through the following two stage Turkish Get-up 1RM/work capacity test:
I. Turkish Get-up 1RM
Against a 7:00 Running Clock work up to the heaviest KB Turkish Get-up (alt. sides every rep).
II. Turkish Get-up Work Capacity (total lbs/kg)
Against a 5:00 Running Clock move max lbs/kg via Turkish Get-ups (alt.R/L)

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“Haulenn”
3 Rounds, each against a 5:00 Running Clock
Run 100m
AMRAP in time remaining of
12 x American KB Swings (32/24kg)
7 x Pull-ups
Rest 1:30 between rounds.

Notes: Each 100m Run is individually timed,

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Skill Development
3-5 Rounds at your own pace of
:10 x L-sit/V-sit
5 x Strict TTB/K2E’s
:15 x Ring Support (Hollow)
10 x Hollow Rocks (2ct)

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups (CFGS)
10 x Squat Jumps
10 x Inchworms
10 x Burpee Broad Jumps
III. Mobility

“Peer pressure is a %&^$!”
Encumbered Relay Run (Sandbag)
Rest 1:00
1:00 Max Reps x Tire Flips + Bounds
*Athletes Immediately Swap Movements and Continue…
1:00 Max Reps x Tire Flips + Bounds

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“Team Survival: Work Capacity”
In teams of two athletes work through the time trials x reps below. Teams will proceed until sets are no longer able to be completed within the time allotted.
Against a Repeating 1:00 timer:
A1 – Bumper G2OH x 20-21-22…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Bumper G2OH x 20-21-22…
A1 – Rest
Against a 1:00 Running Clock:
A1 – Burpees x 10-11-12…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Burpees x 10-11-12…
A1 – Rest

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Goblet Squats (24/16kg)
10 x American KB Swings (24/16kg)
5 x Burpees (w/strict Push-up)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open 13.5”
Complete as many Rounds/Reps as possible in 4:00 of
15 x Thrusters (100lbs)
15 x Chest-2-Bar Pull-ups

After the first 4 minute AMRAP athletes who have qualified via the specified cutoff score will immediately storm through the next subsequent round; each of which will be 4 minutes in length. All sets/reps/loads/movements will remain the same regardless of which AMRAP an athlete may be working on. See below for an example outline from the CF mainsite–

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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Warm-up Drills
I. 2 Rounds of your choice (w/:30 rest btwn)
Single-unders x 1:00
Single-unders x 150
II. 2 Rounds for Quality of:
3 x Snatch Grip Deadlift
3 x High Hang Power Snatch (Pockets)
3 x Overhead Squat
3 x Snatch Grip Rack Push Press/Jerk
III. Mobility

“Amurkken”
Complete as many Rounds/Reps as possible in 10:00 of
1 x Sandbag Complex (70/40lbs)
2 x KB Turkish Get-ups (alt.sides)
4 x Pull-ups (*Weighted)
8 x 1-arm DB/KB Snatch (alt.sides)
10 x Jumping Slamball (40/20lbs)

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