4 Rounds x
5 Push Ups
5 Football Burpees
5 Squats
3 Rounds x
10 Hollow Rocks
5/5 Dumbbell Snatch
5/5 Dumbell Overhead Lunge
3 Inch Worm
3 Rounds Barbell Complex I
6 Reps
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row

Full Tools for STRENGTH
Metcon (Weight)
6 Rounds x
light to medium
2 Snatch Deadlift +
1 Snatch High Pull +
1 Muscle Snatch +
1 Power Snatch +
2 Overhead Squat
Snatch (Every 90 sec x fail – building AHAP within reason)
Same as yesterday, go as long as it feels good
Snatch Pull (5 x 1-3; at 1RM Snatch)
Accessory Work:
Strict Pull Up // Romanian Deadlift
5 x 5-8 // 5 x 8-12; medium weight

Bentover Row // Overhead Squat
4 x 8-12 // 4 x 6-10

Widegrip Pull Up // GHD Back Extension
4 x 8-12 // 4 x 8-12

Ring Row // Hamstring Curl
4 x 12-15 // 4 x 8-15

Limited Tools for STRENGTH
Metcon (Weight)
EMOM x 12
6-10 DB or KB Snatch
– alternate arms each round
– ODD = Left
– EVEN = RIght
– with heavier KB, decrease reps, use swing version
– with lighter DB, go from ground
Metcon (AMRAP – Reps)
Pick 1:
5 Rounds per side x
5-8 DB Overhead Squat
10 min AMRAP
Alternating Turkish Get Ups
Metcon (Weight)
Single-Leg Offset Deadlift
4 x 8-12 per leg
Metcon (AMRAP – Rounds and Reps)
Accessory Conditioning:
14 min x
12/12 Bench Row
9/9 Bicep Curl
6/6 Upright Row

Full Tools for ENDURANCE
Power Snatch (5 x 7; building)
The goal here is touch-and-go reps, trying to see what weight is the heaviest your can complete and stay smooth. We will build upon this across subsequent sessions.
Deadlift (4 x 15-20; building)
Keep the weight around what you would use for Diane – 225/155. Hold it together across all 5 sets or see if you can still do it with SLIGHTLY heavier weights
Metcon (Time)
Pull Ups/Ring Rows
GHD Sit Ups/Weighted AbMat Sit Up

Limited Tools for ENDURANCE
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

This is not the Open, so take this workout a little bit easier so that you don’t blow up your lower back
Metcon (Time)
Renegade Rows (alternating)
Weighted AbMat Sit Ups
Core 400 (Time)
"CORE 400"
"Core 400"
150 Double Unders
100 Sit Ups
75 Push Ups
50 V-Ups
25 Burpees

General Fitness
General Fitness
Stuff that everybody can do!

Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away

3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck

3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold

check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"

"Fartlek Run"
Run 1 min
Push Ups
Run 1 min
Air Squats
Run 1 min
Lunges (lunges total)
Run 1 min
Football Burpees

Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*

Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can

Double Under Challenge 2:
Complete 300 Double Unders

Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders

Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders

Find 1 song from the 1960s, 1970s, 1980s, 1990s and 2000s to put on the"ON TRACK ULTIMATE PLAYLIST"