Sunday Breathe Hard
EMOM 32 min
1. 15/12 cal Row
2. 10-15 burpees
3.12/9 assault bike calories
4. :30 hollow hold
CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
SCALED
Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
https://games.crossfit.com/workouts/open/2018/3
BuyoutSix Pack w Summa
Hip Cleans
0:00-2:00 EMOM - 3@68%
2:00-3:00 Add Weight
3:00-5:00 EMOM - 2@78%
5:00-6:00 Add Weight
6:00-8:00 EMOM - 1@82%
8:00 Build to Heavy by Feel until 16:00
Suggested Jumps87-91-94%+
MetCon - 10 Minute AMRAP:
2-4-6-8-10-12-etc
Hang Power Clean
Ring Dip / HR Pushup
(Use 65% Clean 1RM)
POWER LUNCH
HSW practice into a wall
12 EMOM
:30 HSW practice
5-10 HS Shoulder Taps
10 Burpee Kick Throughs
2 min Plank
7:30 AM BroGa with André
Breathe Hard 5:30pm
“ANDRE” Retest
For Time:
1000m Row
50 Burpees
800m Row
40 Burpees
600m Row
30 Burpees
400m Row
20 Burpees
200m Row
10 Burpees
Online Programming: 150x Home Workout Episode 12
https://www.youtube.com/watch?v=b0i4cdeszXE
From The Rack - 15:00 Clock
0:00-10:00 EMOM
M1) 2 Behind the Neck Split Jerk (pause in split :03 each Rep)
M2) 4 Overhead Squats
Start at 75% Snatch 1RM - Add 2-5% every 2:00 by feel
10:00-15:00 Heavy Single OHS Attempts by Feel
MetCon: CrossFit Open 14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatch (75/55 lbs)
POWER LUNCH with Coach Joelle
4 EMOM: 10 Strict Pushups together
30-20-10
5-10 Jump Plank to Pushup Burpees
Alt Mtn Climbers to Wrist
Hollow Rocks
2 min Plank
30 Minute Clock
At 0:00 For Time
10-8-6-4-2
Wall Walks
HSPU / Push Press
12 Minute Cap.
Rest until 15:00.
For Time:
20-16-12-8-4
Strict Pullups
20/15 Calorie Row After each set
**Rx+ 10-8-6-4-2 Bar Muscle-Ups
Online Programming: 150x Home Workout Episode 11
https://www.youtube.com/watch?v=mGbpkfKG444
Front Squats - no more pauses. Emphasis is on Heavy Single Prep. Treat every rep like you're attempting 1RM.
19 Minutes to Complete
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 92%
1 @ 94%
MetCon 5 RFT:
5 Hang Power Clean (135/95 lbs)
10 Front Rack Lunges
5 Front Squats
10 Minute Cap
Scale to 40% Front Squat 1RM
POWER LUNCH
Pistol warmup
6 EMOM: 6-8 Pistols
5-10-15-10-5
Jump Squats
Jumping Lunges
Burpees
Sit-ups
10 min cap
1:45 min Plank
EMOM 20
1. 15/10 cal bike fast pace
2. Rest
Rest 5
50 cal bike For Time
(10 min cap)
*scale 15/10 to consistent 60s hard effort
CrossFit Open 18.1
AMRAP 20
8 Toes to Bar
10 Single Arm Hang Power Clean + Push Press
14/12 Cal Row
Movement Standards: https://games.crossfit.com/workouts/open/2018
Buyout: Six Packs with Summa
Hip Cleans
0:00-2:00 EMOM 3@65%
2:00-3:00 Add Weight
3:00-5:00 EMOM 2@75%
5:00-6:00 Add Weight
6:00-8:00 EMOM 1@80%
8:00 Build to Heavy by Feel until 15:00
Suggested Jumps85-90-92%+
MetCon 10 Minute EMOM
M1) 3 Squat Cleans @75% Clean 1RM
M2) 15 Ring Dips / HR Pushups
POWER LUNCH with Coach Joelle
Tripod practice into headstand
Advanced Athletes work on Leg Lifts
15 EMOM
:30 handstand hold
20-30 Hollow Rocks
:30 headstand leg lifts
20-30 Shoulder taps
10-15 wall facing squats
1:45 min Plank
Broga
Breathe Hard / Open Gym
30 Minute E3MOM:
1) Row for Calories
2) Double Unders / Practice
3) 1:00 Hollow Hold + 1:00 Plank
Online Programming: 150x Home Workout Episode 10
https://www.youtube.com/watch?v=vjLIio4pjcA
From The Rack - 10 Minute EMOM
M1) 3 Behind the Neck Split Jerk (pause in split :03 each Rep)
M2) 5 Overhead Squats
Start at 70% Snatch 1RM
Add 2-5% every 2:00 by feel
MetCon 21-15-9:
Power Snatch 95/65
Burpee Over Bar
[10 Min Cap]
POWER LUNCH with Coach Joelle
3 EMOM
15 Strict Pushups together
Burptactular - 15 AMRAP
10 burpee special #1 (Mtn Climber)
10 burpee special #2 (Jump Wide then Narrow to up)
10 burpee special #3 (Plank Push-ups, try to jump to hands)
10 burpee special #4 (kick through)
1:45 min Plank
30:00 Running Clock
Part A
10 Minute EMOM
M1) 8-12 Strict HSPU
M2) 40-60 Dubz
Rest 5:00
Part B
AMRAP 15
10 Strict Pullups
20 V Ups
30/24 Cal Row
Strict HSPU Scales:
Kipping to Pound Pads with controlled Eccentric
Strict to 1 AbMat
HEAVY DB Push Press
Online Programming: 150x Home Workout Episode 9
https://www.youtube.com/watch?v=1ruWnQMYcjg
18 Minutes to Complete
Front Squats - Pause :03 on Last Rep Each Set
5 @ 60%
4 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
Heavy Singles (Controlled Full Speed)
1@85%
1@90%
1@92%
LegDay - EMOM 12
M1) 5 Pause Right Leg Bulgarian Split Squats
M2) 5 Pause Leg Leg Bulgarian Split Squats
M3) :35 Wall Sit + AMRAP Jump Squats
M4) Rest
Use 35% 1RM Front Squat
POWER LUNCH with Coach Joelle
Pistol warmup - 7 EMOM
5-6 Pistols per side
For Time Working :40 sec on, :20 sec off:
20/25 Jumping Lunges ea side
30 Cossask Squats ea side
20 Alt Pistol Squats
30 Plank to Squat
*10 Burpees in between all exercises
(12 min cap)
1:30 min Plank
Breathe Hard 9AM
AMRAP 25:
25/20 Assault Bike
20 Air Squats
*Scale 20/15
**aim for 10 rounds
CrossFit Open 17.1 - For Time:
10 dumbbell snatches 50/35 lbs
15 burpee box jump-overs 24/20" box
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
See below for full movement standards
https://games.crossfit.com/workouts/open/2017#movementStandards
Buyout: Six Pack with Summa
Hip Cleans
0:00-2:00 EMOM
3@60%
2:00-4:00 EMOM
2@70%
4:00-6:00 EMOM
1@75%
6:00 Build to Heavy by Feel until 13:00
Suggested Jumps: 80-85-90%+
MetCon 10 Minute EMOM
1) 3 Hang Power Cleans + 3 Front Squats @70% Clean 1RM
2) 15 Ring Dips / HR Pushups
POWER LUNCH
6 min Free Standing HS Practice or Wall Walks
2 min wall facing
2 min nonwall facing
2 min free practice
12 EMOM
:30 crow stand practice
5-10 elevated pike pushups
10 Burpee Kick Throughs
1:30 min Plank
Broga 7:30AM
Breathe Hard 9:30AM & 5:30PM
For Time
Male 50-40-30-20-10
Female 45-35-25-15-5
Bike Calories
Row Calories
*50 Dubz / 100 Singles After Each Row
The workout finishes with Jump Rope
35 Min cap
Online Programming: https://www.youtube.com/watch?v=anXXYv464Ik
Skill: Behind the Neck Split Jerk
From The Rack - 10 Minute EMOM:
M1) 3 Behind the Neck Split Jerk (pause in split :03 each Rep)
M2) 5 Overhead SquatsStart at 65% Snatch 1RM
Add 2-5% every 2:00 by feel
MetCon - FT:
50 Overhead Squats @50% Snatch 1RM
*Starting with and EMOM 20 Dubz
(10 Minute Cap)
POWER LUNCH
3 EMOM 15 Strict Pushups together
10 rounds for time - work :20 on, :10 off
10 Sit-ups
10 HR Pushups
10 Plank to Squat
1:30 min Plank
Skill: Kipping HSPU
Beginner: Kip Mechanics from Lying on back on 2-3 flat poundpads, hands on wall. Tuck knees then kip & push.
Intermediate: HSPU Kip to Abmat
Experienced: HSPU Kip to pound pad
Advanced: Build to high deficit HSPU
MetCon - 21 Minutes to Complete
3 Rounds For Time
15 DB Power Clean 50/35 lbs
15 HSPU / Push Press
Rest Exactly 3:00 From Finish. Then…
3 Rounds For Time
12 Strict Pullups
12 Burpees Over DB
Online Programming: https://www.youtube.com/watch?v=aJbveH4u5kE