AMRAP

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold

3 – 8 min AMRAPs with 2 minutes of rest between

Workout 1

• Running
• Ski-Erg (30 Cal)

Workout 2

• Running
• 25-meter Sled Push (185lb)

Workout 3

• Running
• 30 Wall Balls (20lb)

1 partner runs while the other works. Switch after the work is completed.

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

The Chief

5 rounds of a 3 min AMRAP

• 3 Power Cleans (135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 minute between Rounds

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Reverse Tabata

• Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

• 9 KBs Deadlift (heavy)
• 100ft Farmers Carrier

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

Optional Strength: Bench

• Bench Warm Up
• 3 x 5 workset

12 min AMRAP

• 12 KB Swings (53/35)
• 12 KB Squats
• 12 KB Single Arm Push Press (6 each arm)

Off CrossFit® main site.

Metcon

20 min AMRAP

• 5 x Deadlift
• 5 x Hang Power Clean
• 5 x Front Squat
• 5 x Push Press
• 5 x Back Squat