Daily Workout

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

10-minute Warm-up/Set-up

24-Minute Partner AMRAP. (OUTSIDE)

• Max Reps of Kettlebell Complex (35s/25s)
  • 5 Front Rack Squats
  • 3 Hang Cleans
  • 1 Shoulder to overhead
• 200m Run

The Rules

1. 1 partner maximizes reps of the KB complex, while the other runs the 200.
2. The running partner takes over the KB complex, where their partner stops.
   e.g. — If partner 1 completes 1 rep of hang cleans, the running partner takes over on rep 2 of the hang cleans.
3. Partner must be in motion on the 200 before the KB complex can be started and must stop as soon as the 200 is completed.

The goal is to end with the most reps of the KB complex, so keep a running count of rounds. Communication is key.

10-minute Warm-up/Set-up

5 rounds

• 100m, 200m, 300m, 400m, 500 Ski Erg
• 15, 12, 9, 6, 3 Thrusters @ 75/55
• Max 80# Sandbag hang cleans

Three-person workout. Begin the workout with 1 person at each station.
Rotate Exercise when Ski Erg and Thruters are completed
The goal is to maximize sandbag hang cleans while Ski-Erg is working.
Cannot start the sandbag hang cleans until the Ski-Erg is running and must stop when the Ski-Erg is completed.

The goal is to end with the most sandbag hang cleans, so keep a running count.

10-minute Warm-up/Set-up

20-minute AMRAP (partners)

• 400m Air Runner
• Max Set of Unbroken Wall Balls (20/14)

Wall Balls must be thrown while their partner is completing the 400 meters.

1 partner starts on the runner, and the other begins on Wall Balls. Switch when both are complete.

36 Minutes Zone 2

• C2 or Assault Bike
• Every 3 minutes – 6 toes-to-bar

8 Rounds E1.5MOM

• 1 Snatch (increasing weight)
• Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

• Ski Erg Cals
• Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

15-minute Set-up/Warm-Up

• Warm-up clean and jerk
• Warm-up Sprint

Life’s a sprint, not a marathon!

6 rounds Every 4 minutes

• 200m Sprint
• 1 x heavy clean and jerk (80% 1 rep max)

Modified CrossFit WOD for the day