A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds
B. Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
A. “CrossFit Games Open 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots
30 Power Cleans (135/95 lbs)
20 Muscle-Ups
Rest until fully recovered, and then…
B. Three rounds for time of:
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
C. 40-Foot Backward Straddle Scoot followed by…
Three sets of:
Tuck Rock to Tuck Sit x 15 reps
Rest 60 seconds followed by…
Bottom Bottom Complex x 60 seconds