A. Warm Up

1 Minute Squat hold
45s pigeon stretch each side
3 Rounds: 
1 Lap Jog 
8 Good morning to squat
8 Back Bridge Press Ups (Bear to bridge if needed) 

B. Front Squat (3 x 5)

3 seconds down
2 second pause
1 second up 
1 second hold at top
Every 3 minutes for 9

C. Metcon (6 Rounds For Weight)

6 sets each for weight
Row 15/10 cals
3 Hang Squat Cleans 

Post times in notes. 
Go every 3-4 minutes for 18-24

D. Metcon (Weight)

3 Rounds: 
8 Single Arm DB Row (each)
20 Band Pull Aparts 

A. Warm Up

Banded ext rotation x 60 on each side
60s Frog Stretch
60s Crow pose practice
Then 3 rounds: 
10 Banded passes
10m Banded X-Walk
10 Overhead Squats/Front Squats

B. Snatch (5 x 1)

Every 90s perform 1 snatch with a 3 second hold in the bottom position. Scaled is power snatches at light weight. perform 5 reps every 90s 

C. Metcon (Weight)

E2MOM x8
3 Push Press
3 Push Jerk

RX+ is all touch and go. 

A. Warm Up

​10-12 minutes of movement flow and hamstring mobility. 

B1. Deadlift (5,4,3,2,1)

Start the set of 5 around your 75% 1rm and build each round. If you feel good, go for it. Rest 60s before moving to the bench press (B2) 

B2. Bench Press (5,4,3,2,1)

*Use spotters if going for a 1 rep max. Rest 60s before going back to deadlift. This is 5 rounds of work. 

C. Metcon (Weight)
 
Every 3 minutes for 15: 
10 Renegade Rows 
10 Alt DB Snatches
10 Cals On Bike or Rower

no rx or rx+ today, just go by feel. 

A. Warm Up

10 minutes of general movement, focus on hips and shoulders. 

B. Thruster (1 x 3RM)

C. CrossFit Open 16.5 and 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees
Men use 95 lb.
Women use 65 lb.

A. Warm Up

12-15 Minute full body warmup to include squat/hip specific drills 

B. Back Squat 
Find a 1 RM

Beginners will find either a 3 or 5rm instead if not comfortable or ready for heavy singles

C. Karen

For Time:
150 Wall Ball Shots, 20/ 14 #

Scale as needed. There is a 15 minute time cap on this workout. 
That opens up the opportunity to plan pacing if needed (10 every minute on the minute...) For those who've done this before, go hard and beat that old score! 

D. Metcon (No Measure)

Row or ride a bike for  3-5 minutes as a cool down. 

A. Warm Up

4 Slow rounds: 
Run 2 laps
12 Jumping Lunges
5 Bear to Bridge per side
10 russian KB swings (go up in weight each round) 

B. Push Press
Find a max

C. DT

5 Rounds For Time:
12 DeadLifts
9 Hang Power Cleans
6 Shoulder to Overhead

RX 155/ 105 #
Only go RX if you hit 200/125+ on your push presses 

A. Warm Up

Complete the following: 
Run 1 lap
10 EB deadlifts
Run 1 lap
10 EB Muscle cleans
Run 1 Lap
10 Front Squats
Run 1 Lap
10 Power Cleans 
Run 1 Lap
10 Squat Cleans 

then review the movements of the day. 

B. Clean
Find a max

C. Jackie

For Time:
1000 m row
50 Thrusters, 45#
​30 Pull Ups

A. Warm Up

10 Minute general warmup focusing on hamstrings and posterior chain

B1. DeadLift (5 x 4-6)

Rest 60s before part B2. 
Tempo is 31x1

B2. Bench Press (5 x 4-6)

Rest 60s before returning to B1. 
Tempo is 30x1

C. Metcon (Time)

5 Rounds for time: 
2 Strict Pull-ups 
4 DB Snatches
Row 100

Add 2 reps to the pullups and snatches each round and 50m to the row. Ex:
R2: 4 pullups, 6 snatches, 150m
R3: 6 pullups, 8 snatches, 200m row.. Scaled to ring rows starting at 5 reps, add 5 each round. 

A. Warm Up

7 minutes of a game or general movement 
7 Minutes of movement review and warmup 

B. Metcon (Time)

Race to 100: 
In the first 30s, partner A will Sprint for 10s on the assault bike or rower. You then have 20s to transition, Partner B rides for 10s in the next 30s window.
Courtesy of TTT

C. Get A Grip (Time)

Teams of two must complete 100 reps of the following complex: 
1 deadlift
1 squat clean
1 front squat 
1 push press
1 push jerk 

The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 3 laps before he or she may receive the weight back from his or her partner. 

RX+ 95/65
RX 75/55
Scale as needed 

*Courtesy of CrossFit Invictus