A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B. Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
15/10 Calories of Rowing

A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps Rest 3 minutes between sets.

B. Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

CrossFit Open 17.2 Or A. Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc… Rest 5 minutes, and when the running clock reaches 12:00… B. For time: 60 Bar-Facing Burpees 15/12 Muscle-ups C. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% Rest 2-3 minutes between sets. D. Three sets, not for time, of: Dumbbell Death March x 20 reps Immediately followed by. . . Walking Lunge with Dumbbells x 20 steps Rest 2 minutes

A. Five sets of:
Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

A. Five sets of:
Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters

20 Push Presses (95/65 lbs)
10 Pull-Ups

Rest

A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215 (hold KBs/DBs in the top position for 5 full second each rep)

B. For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

A. Every two minutes, for 10 minutes (5 sets):
Back Squat *Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B. For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

A. Three rounds @ 80-85% of: 10-12 Kipping Handstand Push-Up 50 Double-Unders 3-5 Bar Muscle-Ups For each of these movements, work on movement efficiency – make these as effortless as possible. B. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ C. Three rounds for time: 15 Calories of Rowing on Concept 2 15 Front Racked Kettlebell Squats (32/24 kg KBs) 15 Toes to Bar D. Three sets of: 60 seconds of Strict Handstand Push-Ups Rest 60 seconds 60 seconds of Strict Supinated Grip Pull-Ups Rest 60 seconds 60 seconds of Strict Ring Dips Rest 60 seconds Optional Session (Best performed 3-4 hours between sessions) Five sets of: Row 1000 meters @ 2000 meter PR Pace Rest 2 minutes

A. Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds Side Plank x 45 seconds each
Rest 45 seconds

B. Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.

B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

A. Every minute, on the minute, for 5 minutes:

Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x 1 rep *Set 9 – 90+% x 1 rep *Set 10 – 90+% x 1 rep B. Every 3 minutes, for 12 minutes: Power Clean Push-Jerk Barbell Cycling *Set 1 – 5 reps @ 65-75% of 1-RM Clean & Jerk *Set 2 – 5 reps @ 60-75% *Set 3 – 5 reps @ 60-75% *Set 4 – 5 reps @ 60-75% C. Six sets for times: Row 500 meters 10 Burpee Box Jump Overs (24″/20″) Rest 60 seconds Try to keep your sets within 10 seconds of each other from fastest to slowest. D. Three sets of: Sumo Deadlift x 6 reps @ 12X2 (use 50% of your 1-RM Deadlift) Rest as needed Banded March x 2 minutes Rest as needed

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar
9 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Presses

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

A. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B. Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D. Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.