FITNESS EXPRESS

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

50 Strict Pull-Ups (or Assisted Pull-Ups)

100 Kettlebell Swings

100 Burpee Box Jump-Overs

100 Kettlebell Swings

50 Strict Pull-Ups (or Assisted Pull-Ups)

Row 2000 Meters

FITNESS

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Russian Kettlebell Swings

A. Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %):

60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

A. Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

B. For time:

50 Calories of Rowing

40 Wall Ball Shots (20/14 lbs)

30 Burpee Box Jump-Overs (24″/20″)

40 Calories of Rowing

30 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Calories of Rowing

20 Wall Ball Shots

10 Burpee Box Jump-Overs

C. Three sets of:

L-Sit Flutter Kicks (with locked knees) x max time/reps.

Rest 60 seconds

Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps.

Rest 60 seconds

Seated L-Sit Double Leg Lifts x 30 reps

Rest 2 minutes between sets

A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)

Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

B. Three sets, for max reps/calories of:

3 Minutes of Assault Bike or Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups Rest 3 minutes

A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)

Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

B. Three sets, for max reps/calories of:

3 Minutes of Assault Bike or Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups Rest 3 minutes

A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B. Complete as many reps as possible in 8 minutes of:

3 Strict Handstand Push-Ups

3 Power Cleans (185/125 lbs)

6 Strict Handstand Push-Ups

3 Power Cleans (185/125 lbs)

9 Strict Handstand Push-Ups

3 Power Cleans (185/125 lbs)

12 Strict Handstand Push-Ups

6 Power Cleans (185/125 lbs)

15 Strict Handstand Push-Ups

6 Power Cleans (185/125 lbs)

18 Strict Handstand Push-Ups

6 Power Cleans (185/125 lbs)

21 Strict Handstand Push-Ups

9 Power Cleans (185/125 lbs)

Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

*Compare to January 12th, 2016

Rest 8 minutes, and when the running clock reaches 16:00, perform the following…

C. Five rounds for time of:

15/10 Calories of Assault Bike

6/4 Muscle-Ups

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five 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. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

15 Thrusters

A. Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

Goal is to increase load used last week.

B. For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

C. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Gymnastics Mobility Warm-Up

Band-Assisted Upper Anterior Chain Opener

10 Rocking Box Bridges (slow and controlled)

Prone Pectoral Stretch x 2 minutes each arm

Single-Arm Hang from Bar x 30 seconds each arm

A. Three rounds for time of:

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups (you choose whether you need to work on strict or kipping)

B. Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 1 rep (build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 80+%

followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 reps @ 90+%

Build to today’s heavy single.

C. Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Sets 5-8 – Find new 1-RM Squat

Rest 3 minutes between sets.

D. Complete rounds of 21, 15 and 9 reps for time of:

Calories of Rowing

Thrusters (115/75 lbs)

Chest-to-Bar Pull-Ups

*Compare to January 11th, 2016

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs

7 Thrusters

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs

9 Push Press

9 Strict Dips

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs

7 Thrusters

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs

9 Push Press

9 Strict Dips

A. Three sets for times of:

6 Bar Muscle-Ups

50-Foot Handstand Walk

8 Strict Handstand Push-Ups

Rest 2 minutes

B. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 80%

*Set 2 – 3 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 85%

*Set 5 – 3 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2 minutes between sets.

C. “CrossFit Games Open Event 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean & Jerks (135/95 lbs)

3 Toes to Bar

6 Clean & Jerks (135/95 lbs)

6 Toes to Bar

9 Clean & Jerks (135/95 lbs)

9 Toes to Bar

12 Clean & Jerks (135/95 lbs)

12 Toes to Bar

15 Clean & Jerks (135/95 lbs)

15 Toes to Bar

18 Clean & Jerks (135/95 lbs)

18 Toes to Bar

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc…

Rest until the running clock reaches 12:00, and then…

D. Against an 8 minute running clock:

50 Burpees Over the Erg

Max Calorie Row in remaining time

“Helen”

3 Rounds for Time of:

400m Run

21 Kettlebell Swings

12 Pull-Ups

“Helen”

3 Rounds for Time of:

400m Run

21 Kettlebell Swings

12 Pull-Ups

A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

B. Take 20 minutes to build to today’s 1-RM…

Hang Power Clean + Front Squat + Jerk

C. For time:

21 Thrusters (95/65 lbs)

7 Muscle-Ups

18 Thrusters

6 Muscle-Ups

15 Thrusters

5 Muscle-Ups

12 Thrusters

4 Muscle-Ups

*Compare time to January 15, 2016.

D. Two sets of:

100 Double Unders

25 Shoulder to Overhead (95/65 lbs)

Rest 3 minutes

*Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. We are less concerned about your time than we are with perfecting your rhythm and mechanics. *Compare time to January 15, 2016.

A. Four sets of:

Back Squat x 6-8 reps @ 3011

Rest 45 seconds

Supine Ring Row x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Goblet Squats

15 Box Jump or Step-Overs

20 Alternating Reverse Lunges with Kettlebell

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

B. Three rounds for time of:

Row 500 Meters

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Rest Day