Burpees

10-Min EMOM

• Odd Min: 10 Burpees
• Even Min: 5 Burpees

5-min Rest

21 – 15 – 9 For time (10 min Cap)

• Wall Ball (20/14)
• Push-Ups
• Pull-ups

Finisher

• 20 heavy Ball Over Shoulder (100/80)
• 40 Toe-to-Bar

Break up as you wish.

15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

• 250m Row
• 250m Ski

2 Sets

• 10 Banded Good Mornings
• 5/side DB Suitcase DL
• 5/side DB High Pull
• 5/side DB Push Press

1 Set

• 5 DB Snatch (single arm)
• 5 Lateral Burpees over DB
• 5 DB Snatch (opposite arm)
• 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)

CrossFit Open 24.1 For Time (15 min cap)

• 21 1-arm DB Snatches (single arm) (50lb/35lb)
• 21 Lateral Burpees over DB
• 21 1-arm DB Snatches (opposite arm)
• 21 Lateral Burpees Over DB
• 15 1-arm DB Snatches (single arm)
• 15 Lateral Burpees over DB
• 15 1-arm DB Snatches (opposite arm)
• 15 Lateral Burpees Over DB
• 9 1-arm DB Snatches (single arm)
• 9 Lateral Burpees over DB
• 9 1-arm DB Snatches (opposite arm)
• 9 Lateral Burpees Over DB

10 min Set-up/warm-up

Relay For Time (2 teams – evenly split)

• 5000m Row (250m/ individual)
• After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
• Every 4th minute, the whole team
  • 5 Burpees (everyone must have burpees done before returning to rower)

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

Partners for time:

• 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
  • 9 1-arm Alt DB Snatches (50/35 DB)
  • 3 Burpees over the dumbbell
  • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
• 1000m Ski-Erg Cash Out (split as needed)

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
  

Bored? Here are a few articles for you.

Partner Workout

30 Rounds Combined For Time

• 6 burpees over-the-bar
• 3 power cleans (115 / 80)
• 3 front squats
• 3 push press
• 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.

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
  

Bored? Here are a few articles for you.

Front Squats

• 2 x 5 x 45/35 (warm-ups)
• 1 x 3 x 95 / 65
• 1 x 3 x 125 / 85
• 1 x 3 x 155 / 105
• 3 x 3 x 185 / 125

6 – 9 – 12 – 9 – 6 For Time

• Thrusters (75 / 55)
• Pull-ups or Ring Rows
• Burpees

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

Bench Press

• 2 x 5 (95/65)
• 1 x 5 (135/85)
• 1 x 3 (155/115)
• 1 x 2 (185/ 125)
• 3 x 5 (200/ 145)

5 rounds for Time

• 3 x cleans
• 5 x Dips
• 8 x Burpees Over Bar

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)