Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.
Rest Day
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps
Build in load every set…but make each set challenging.
B. Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B. Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
A. Three sets of:
50 Foot Handstand Walk
12 Strict Handstand Push-Ups
Rest 60 seconds
B. Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
C. Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
D. Four sets for times of:
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps
B. For time:
Row 50 Calories
50 Push Presses
Run 800 Meters
A. Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
B. For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
Gymnastics Skill Warm-Up Ten sets of:
Wall Walk + Handstand Walk
Rest as needed
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed
B. Take 15-20 minutes to today’s 1-RM Split Jerk.
C. Four rounds for time of:
8/6 Muscle-Ups
15 Thrusters (95/65 lbs)
D. For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – 2-3 Weighted Pull-Ups
Minute 2 – 10/7 Ring Dips @ 20X1
(full ROM, slight pause at top)
*You’ll hit each of these stations 8 times.
The C word is powerful. It means cancer and chemo…To too many it means pain, suffering, loss. To others it means luck, faith, time. At CFOIB it means all of those things, but also–more so–it means struggle, resilience, life.
Today, the C word also means congratulations. Larry, the mayor of CFOIB and 7-year veteran, for your fight outside of the gym and your unwavering fight in the Open, we are honored to announce that you have been named the Spirit of the CFOIB Open award winner. We ❤ you!
To demonstrate just how much spirit, dedication, and heart Larry has, we’ve asked and received permission to post the following text he sent recently to Coach K:
“Thank you for coaching and loving me through the Open. I heard every word of guidance and encouragement you gave me the entire way, especially today. But today’s words resonated the most was in the round of 9 thrusters you told me “you have been through worse”… I have but, today was my victory lap over Stage 4 Neck and Throat Cancer. I heard the voices of my crossfit family pulling and pushing me through, I rejoiced with every rep. I was not my best, but in more ways than not I have never been better. Who knew that when you started me in Crossfit seven years ago it would have prepared me for 16.5. So thank you for your friendship and being there for me. Thank you to all my coaches for helping me grow as an athlete. And thanks to my Crossfit OIB family for the blessing they are in my life. Now it’s time to look forward to 17.5. To take each day for the gift that it is and for the difference we can make. Because you have definitely made a difference in mine, Thank You!”
#rmf #CrossFitOpen #crossfitgames #InHouseOpen#CrossFit #OIB #CrossFitOIB
A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
B. Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees
A. Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
B. Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups
A. Front Squat:
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.
B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
C. Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
D. Complete as many rounds and reps as possible in 12 minutes of:
10 Calorie Assault Bike
10 Shoulder to Overhead (115/75 lbs)
10 Box Jumps (24″”/20″”)
E. 60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg
followed by…
50 Tuck Rock Shots (10/6 lb med ball)
followed by…
Two sets of:
30 Straight Body Crunches
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
A. Not for time, treat as a warm-up:
Run 800 Meters
50 Air Squats @ 20X1
Run 800 Meters
B. Five sets of:
40/30 Calories of Assault Bike
8/6 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
C. Five sets of:
50 Meter Pinch-Grip Plate Carry (walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
D. Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
E. Two sets of:
Behind the Back Wrist Curls x 60 seconds (55/35 lb barbell)
Rest 2 minutes