CROSSFIT OPEN WORKOUT 17.1

OR:

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B. For time:
50 Calories of Assault Bike (or Rowing)

CROSSFIT OPEN WORKOUT 17.1

OR:

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B. For time:
50 Calories of Assault Bike (or Rowing)

A. Take 15 minutes to build to today’s heavy Power Jerk

B. Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.

C. Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 78%
Set 5 – 10 reps @ 78%
Rest 2-3 minutes

D. Ten rounds for time of:
10 Calorie Assault Bike
1 Legless Rope Climb

Optional Additional Conditioning Session:
Every minute on the minute for 30 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (70+/80+ RPM) Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace Minute 3: Rest Minute 4: Prowler Push 45 seconds (heavy) Minute 5: Rest

A. Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds

B. Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)

A. Every 2 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%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B. Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

Rest Day

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B. For time:
25 Burpees
50 Kettlebell Swings
25 Burpees”

A. Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch (high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B. For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell”

A. Complete as many rounds and reps in 20 minutes of:
8 Overhead Reverse Lunges (115/75 lbs)
15 Chest-to-Bar Pull-Ups
8 Overhead Reverse Lunges (115/75 lbs)
15 Calorie Assault Bike

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75lbs)
15 Pull-Ups”

A. Three sets for times of:
15/12 Calorie Row
12 Kipping Handstand Push-Ups to 4″/2″ Deficit
1 Legless Rope Climb FROM L-Seated Position
Rest 60 seconds

B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C. For time:
100 Double Unders
27 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders

D. Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes

Followed by…

One set of:
100 Banded Push Downs

Optional Additional Conditioning Session Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds
Rest 60 seconds

A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps

Rest 3 minutes between sets.

B. “Christine” Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

A. Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

B. Every 4 minutes, for 20 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 7 reps @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%

C. Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 60 seconds, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

D. Three sets of:
Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
Rest as needed
Banded March + Weighted Anterior Loading x 2:30
Rest as needed

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

A. Three sets for times of:
12 Burpee Box Jumps (24″/20″)
50-Foot Handstand Walk
Rest 60 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

C. Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

D. For time:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

E. For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain.