FITNESS EXPRESS

Complete as many reps as possible in 12 minutes of:

1 Russian Kettlebell Swing

1 Dumbbell Push Press

2 Russian Kettlebell Swings

2 Dumbbell Push Presses

3 Russian Kettlebell Swings

3 Dumbbell Push Presses

…and so on, ascending the ladder.

Note what weights you used for the swings and push press.

And then …

“Annie”

50-40-30-20-10 reps for time of:

Double Unders

Sit-Ups

FITNESS

A. Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Complete as many reps as possible in 12 minutes of:

1 Russian Kettlebell Swing

1 Dumbbell Push Press

2 Russian Kettlebell Swings

2 Dumbbell Push Presses

3 Russian Kettlebell Swings

3 Dumbbell Push Presses

…and so on, ascending the ladder.

Note what weights you used for the swings and push press.

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

Snatch x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. For time:

5 Power Snatches (155/105 lbs)

10 Box Jump-Overs (24″/20″)

10 Power Snatches (145/100 lbs)

20 Box Jump-Overs (24″/20″)

15 Power Snatches (135/95 lbs)

30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

A. One set of:

Ring Muscle-Ups x Max Reps

(focus on head positioning, looking at a single point in front of you while executing the entire set)

followed by…

One set for max reps of:

60 seconds of Jumping Bar Muscle-Ups

(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)

B. For time:

40 Wall Ball Shots (30/20 lbs)

12 Bar Muscle-Ups

30 Wall Ball Shots

9 Bar Muscle-Ups

20 Wall Ball Shots

6 Bar Muscle-Ups

10 Wall Ball Shots

3 Bar Muscle-Ups

Rest until fully recovered and then. . .

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

Calories of Assault Bike Deadlift (275/185 lbs)

D. Three sets of:

Alternating Single-Leg Cross Toes to Bar x 20 reps

Rest as needed followed by…

100 Hollow Body Bounces

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

Run 400 Meters

Dumbbell Man-Makers (Push-Up, Row Left, Row Right, Power Clean + Push Press)

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

*Note in comments which movement you selected to perform for max reps.

A. Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk

Build to today’s heavy over the course of the eight sets.

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

C. Complete as many reps of Power Snatch as possible in 5 minutes of:

Row 1000 Meters

135/95 lb Power Snatch x Max Reps

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

Complete as many reps of Toes to Bar as possible in 5 minutes of:

Row 1000 Meters

Toes to Bar x Max Reps

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

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:

Row 1000 Meters

Strict Handstand Push-Ups x Max Reps

D. Four sets of:

Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1

Rest 45 seconds

Sngle-Arm Dumbbell Rows x 12 reps @ 20X1

Rest 45 seconds

Bent-Over Rear Delt Flyes x 15 reps @ 20X0

Rest 45 seconds

A. Every minute, on the minute, for 18 minutes:

Minute 1 – Front Squat x 6 reps (add weight if you make all 6 reps)

Minute 2 – Supinated-Grip Pull-Ups x 6 reps (add weight if you make all 6 reps)

Minute 3 – 6 Burpees + Run 100 Meters

B. For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

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

Minute 1 – Supine Ring Row x 8 reps @ 2111

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

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 Skills 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 sets for times of:

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups

(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)

Rest 3 minutes

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 2 reps @ 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 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps.

C. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

followed by…

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

Back Squat x 1 rep @ 95%

D. For time:

60 Bar Facing Burpees

50 Chest-to-Bar Pull-Ups

40 Thrusters (95/65 lbs)

Valentine’s Partner WOD

In teams of two complete:

“Lover’s Triplet”

14 Min AMRAP:

14 Partner Burpees – partner A holds a plank while partner B does a burpee and jumps over (switch as needed)

14 Partner Wallballs – rainbow style on the wall or hoover ball style over bars

14 Partner Abmat situps w/ WB – link feet and toss your wall ball back and forth from over the head to partner

Rest 2 Minutes

“Valentine’s Victory Carry”

4 Mins Max Effort

25m buddy carry (fireman style, piggy back, or “just married” style)

OR

25m partner walking lunge (with arms around partner’s shoulders)

OR

a combo of buddy carry + walking lunge

25m = 1 rep. Try to accumulate as many reps as possible during 4 mins.

Valentine’s Partner WOD

In teams of two complete:

“Lover’s Triplet”

14 Min AMRAP:

14 Partner Burpees – partner A holds a plank while partner B does a burpee and jumps over (switch as needed)

14 Partner Wallballs – rainbow style on the wall or hoover ball style over bars

14 Partner Abmat situps w/ WB – link feet and toss your wall ball back and forth from over the head to partner

Rest 2 Minutes

“Valentine’s Victory Carry”

4 Mins Max Effort

25m buddy carry (fireman style, piggy back, or “just married” style)

OR

25m partner walking lunge (with arms around partner’s shoulders)

OR

a combo of buddy carry + walking lunge

25m = 1 rep. Try to accumulate as many reps as possible during 4 mins.

A. Five sets of Peek-A-Boo Swings x 5 reps

Rest as needed

followed by…

One set of:

9 Unbroken Bar Muscle-Ups

7 Unbroken Bar Muscle Ups

5 Unbroken Bar Muscle-Ups

Rest as little as possible between unbroken sets.

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

Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 4 – 1 rep @ 95%

*Set 5 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace, and start their descent for the next rep.

C. “CrossFit Games Open Event 11.3”

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean (165/110 lbs)

Jerk (165/110 lbs)

Rest 10 minutes until the running clock reaches 15:00, and then…

D. When the running clock reaches 15:00…

For time:

30 Calories of Assault Bike

100 Double-Unders

20 Calories of Assault Bike

80 Double-Unders

10 Calories of Assault Bike

60 Double-Unders

A. Four sets of:

Strict Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:

3 Dumbbell Ground to Overhead

3 Burpees

6 Dumbbell Ground to Overhead

6 Burpees

9 Dumbbell Ground to Overhead

9 Burpees

12 Dumbbell Ground to Overhead

12 Burpees

A. Four sets of:

Weight Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

B. Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Res

t 60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

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 x 1 rep @ 90%

B. Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

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

50 Calories of Rowing

40 Toes-to-Bar

30 Wall Ball Shots (30/20 lbs)

20 Muscle-Ups

Rest exactly 3 minutes, and then…

D. Complete as many rounds and reps as possible in 8 minutes of:

40 Chest-to-Bar Pull-Ups

30 Alternating Pistols

20 Strict Handstand Push-Ups

Rest exactly 3 minutes, and then…

E. Complete as many round and reps as possible in 6 minutes of:

30 Shoulder to Overhead (95/65 lbs)

20 Burpee Box Jump Overs (24″/20″)