Daily Workout

15-min Warm-up

For Time (15 min cap)

5 Rounds of:

• 10 Thrusters (95/65)
• 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

• 7 Thrusters (135/95)
• 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups

Cycling

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-Min Deadlifts Workout

• Deadlift warm-up
• 1 x 5 work set

Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Assault Bike
• C2 Bike
• Ski Erg
• Rower

The goal is 26 Rounds

10-Min Warm-Up/Set-up

Make it up on the board

• Something with Pull-ups and a barbell

10-Min Warm-Up/Set-up

8 Min Alt EMOM

• min 1: 25 Wall Balls (20/14)
• min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

• min 1: 5 / 3 little tire flips
• min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

• min 1: 8 KB Clean and Jerks (53s / 35s)
• min 2: 15 Air Squats

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

Cycling

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

15-minute Row (zone 2)

24-minute EMOM

• 10 x Toes-to-bar
• 1-Legged RDLs with KB/DB (5 each leg)
• 10 Sit-ups
• 10 Dynamic Ball Slams (30lb)
• 10 Good Mornings with Barbell
• 10 Cal Assault Bike