WOD & Blog

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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Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Slammies (40/20lbs)
7 x Triangle Push-ups
III. Mobility

Impact/Focus: Deadlift 4-4-2-2-2
Warm-up with 2-3 sets x 3-5 reps each before working through the following sets of heavy Deadlifts.
Deadlift 4-4-2-2-2

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“Stab Then Twist”
15-12-9-6-3 reps for time of
Wallball (20/14lbs)
Box Jumps (24/20’’)

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Skill Development
Work through 3-5 Rounds of the following:
Max Reps x Hollow Rocks
Rest :20
Max Reps x L-sit Pull-ups/Chin-ups
Rest :20
Max Reps x Knees-2-Elbows
Rest :20
Max Time x Plank Hold (*)
Rest :20
Max Reps x True Push-ups
Rest :20
Max Reps Weighted GHD Sit-ups

Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
5 x Hang Power Snatch
III. Mobility

Impact/Focus: Back Squat & HSPU EMOTM
Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks.
Odd Minutes: 4 x Back Squat (>65%1RM)
Even Minutes: 3 x Handstand Push-ups

Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets.

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“Mikhael’s Crucible”
3 Individually timed efforts of
Row 350m
2 Rounds of
3 x Squat Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
Rest 2:00

Notes: Ensure a full 2:00 rest between efforts.

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Weighted Static Dips
Select weights for Static Dips from the following options:
Bodyweight x 1/.15/.25/.35/.50
Then… Work through the following performance limitation tests
5 Rounds, scored individually of:
Max Reps x Weighted Static Dips
Max Reps x Double-unders

Notes: Adjust weights between sets as necessary.

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“Brundisium”
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
5-4-3-2-1 x Front Squat (225/155lbs)

Notes: Every sixth Round begins the Front Squat sets over again at five repetitions.

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Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hindu Push-ups (2ct)
7 x KB SDHP’s (24/16kg)
7 x American KB Swings (24/16kg)
7 x Air Squats (wall)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open WOD 13.4”
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3’s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Press & Push Press Complex
5 Individual Efforts/Lifts of:
Press x 2 + Push Press x 1

Notes: Work aggressively towards the heaviest set possible.

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“Bonnaducci”
Every Other Minute for 14:00 complete the following workload in :60 seconds or less:
7 x Sumo Deadlift High-Pull (75/55lbs)
7 x Clapping Push-ups
7 x C2B Pull-ups
7 x Thrusters (75/55lbs)

Notes: This format may be easier for some to read as 7 Rounds of one minute on x one minute rest. Accomplish the above workload within the first minute and the second one should allow for barely enough recovery. Maximum exertion is encouraged during each timed effort.

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