8am endurance
Teams of 3-40 Minute Amrap
Partner 1- Row 500
Partner 2- Sandbag burpee get overs
Partner 3-ski for meters
After partner 1 completes the row, all 3 partners go outside and do 10 sled pushes. down and back is 1.

9am crossfit
5 Rounds for Time
15 Hang Power Snatch 75/55lb, (34/25kg)
10 Bar Facing Burpees
15 Wall Balls 20/14lb, (9/6kg)
Rest 1:00 minute between rounds

go to games.crossfit.com to see the workout of the day
the workout of the day will be the regular class workout at
5am, 6am, 9am, 10am.
From 4pm to 6:30pm we will run heats of the workout. We will start a heat when there are a few people ready to go.

I will be grilling out again. Hot dogs and sausages this week.

Open Workout 24.2 will be announced today at 3 at games.crossfit.com
I know we have been doing a lot of burpees, but we are also programming around the open.
We will offer a couple options for workouts today. If you want to take it a little easier you can skip the strength and just do the the cardio piece at moderate pace.

If you want to keep on training like normal, and take whatever is thrown at you tomorrow, just like any other day of training do the strength and the short run/burpee workout with or without a weight vest. This is why we do crossfit all year right? so we are ready for anything on anyday.

warm up
4 minutes machine directly into 4 minutes of
5 pull ups
10 Push ups
15 squats

Then
5×5 bench press at a moderate weight

WOD 1
Run 800 slowly
row 800 moderately
run 800 slowly

OR

Wod2

12 minute Amrap (with or without a weight vest)
Run 200
10 Burpees
Run 200
15 burpees
run 200
20 burpees
and so on…..

2 Sets, Increasing Intensity
200m Run
10/10 Pendulum Lunges
10 Dual Dumbbell Push Press, light loads (just patterning)
200/170m Row

Strength
Strict Press + Push Press
Every 2:30, 4 Sets
3+5 @ 75%+ of Strict Press

We will hit the 3 Strict Press at a good tempo and then get into a dynamic dip and
drive for 4 touch n’ go style Push Press. The flow and goal here is to create a beautiful
press in a tight vertical line from the shoulder to overhead by compressing the midline
and thinkin about shortening the gap between the sternum and the belly button.
Stay tight, stay aggressive

5 Rounds for Time:
200m Run
250/215m Row
30 Air Squats
Time Domain: 11:00-15:00 minutes
Time Cap: 17 Minutes

Row Sub: 225/190m Ski Erg
Primary Objective: Achieve best overall time
Secondary Objective: Descending splits per round / increasing pace

With the open in full swing the workout will be a little shorter this week. There is some suggested extra work at the bottom of the page if want to do it.

Warm up 3 rounds or 10 minutes, whichever is first
Warm-Up:
3 Sets, For Quality
5 Inchworm to Hollow
10 Deep Lunge Mountain Climber to Stretch
10/10 Split Stance Single Kettlebell Romanian Deadlift
5 Burpees to Target
3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%

50 Burpee Pull-Ups for Time
EMOM, starting at 0:00,
Perform 10 American Kettlebell Swings 53/35lb, (24/16kg)
Bar Height = Just out of reach of finger tips with arms extended

Time Domain: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Primary Objective: Complete 5+ Burpee Pull-Ups / minute
Secondary Objective: Maintain Consistent reps across each minute

*scaling=using a lower bar or stacking plates to jump off of

Extra work- Pick one if you want to
4x400m run
OR
4x400m row
with 2 minute break between sets