“There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”
Technique (5min)
The split jerk/squat jerk/power jerk
Strength/skills (10min)
5 sets
3 split jerk, squat jerk or power jerk
Note: 3sec pause at the catch regardless of the style you choose. Build up the weight
METCON
5 rounds for time:
20/17 cals row
8 shoulder to overhead 135/95
Lite
Shoulder to overhead 95/65
Time intent: Approx 10min
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Reverse tabata air bike for cals
Weightlifting
Clean grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
5 sets
15 GHD situps
15 back extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
For time:
30 power snatch 135/95
15 sync burpees over the bar
30 clean and jerks 135/95
15 sync burpees over the bar
60 wall balls 20/14
15 sync burpees over the bar
60 deadlifts 135/95
15 sync burpees over the bar
Note: Share the all reps as needed
TEAM BURN
Teams of 2
8 rounds for time:
400m run relay
Note: Partner 1 run while partner 2 rest. Both run 400m 8x
“TRIFECTA”
Gymnastics
5 rounds
3 bar muscle ups
5 chest to bar pull ups
7 pull ups
10 push ups
10 V-ups
15 air squats
2min rest between rounds
Note: Slowest round is your score
Weightlifting
Overhead squats
5-5-5-5-5
Note: If possible, snatch balance the first rep
Jerk
2-2-2-2-2
Firebreathers
14min AMRAP
2 bodyweight squat cleans
2 strict handstand push ups
4 bodyweight squat cleans
4 strict handstand push ups
6 bodyweight squat cleans
6 strict handstand push ups
Keep adding 2 reps of each until you run out of time
CrossFit Games Open 20.2
20min AMRAP
4 dumbbells thrusters 50/35
6 toes to bar
24 double unders
Scaled
20min AMRAP
4 dumbbells thrusters 35/20
6 knee raises
24 single unders
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
2k row easy pace
Weightlifting
Clean grip sot press 3×5
Gymnastics
20 negative handstand push ups
Core
Plank 2min hold
For fun:
10-8-6-4-2
Bodyweight bench press
20 GHD sit ups
Lite
3/4 bodyweight bench press
GHD sit ups parallel to ground
Note: This is a moderate volume GHD sit ups workout. Scale the volume as needed. This workout is not for time, just hangout and have fun with it
Pyro weightlifting
Snatch complex
5 sets
1 power snatch
1 hang squat snatch
2 overhead squats
Snatch pulls@ 110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
30 burpees to 1 foot above reach
Weightlifting
Pendlay row 3×5
Gymnastics
Rope pulls 3xmax
Core
Ring support L-sit hold 1min
“FULL SPINAL”
For time:
66 double unders
33 deadlifts 225/155
66 double unders
33 chest to bar pull ups
66 double unders
33 alternating dumbbell snatch 50/35
66 double unders
33 hip extensions
66 double unders
33 devils press 50/35
Fact: There are 33 vertebrae in the spine
Note: This is an all back and double unders workout, scale the volume and weight accordingly. Scaling is not a crime. Going too heavy or doing something you shouldn’t is.
Time intent: 15/20min
BURN
“INCINERATOR”
1,400 sec AMRAP (23min)
100/80 cals bike
100 situps
100/80 cals row
100 squats
Fact: The minimum temperature of an incinerator is 1,400 degrees Fahrenheit
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1 mile run
Weightlifting
Snatch press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
For fun:
10-8-6-4-2
Back squats @75% of 1RM
Strict handstand push ups
Note: Try to perform your back squat sets in the least amount of breaks. If you can perform 10 strict handstand push ups unbroken, go with a strict deficit. Same applies the other way, if you can’t perform strict handstand push up, go with feet on the box or reduce the range of motion.
Pyro weightlifting
Clean and jerk complex
5 sets
1 power clean
1 hang squat clean
1 front squat
1 shoulder to overhead
Clean pulls@ 110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Tabata cals bike
Weightlifting
Hip power cleans 5×5
Gymnastics
20 ring dips
Core
40 GHD sit ups
“GRAVY”
30min AMRAP
1 hill run
3 power snatch 135/95
6 overhead squats 135/95
3 bar muscle ups
Lite
1 hill run
3 power snatch 75/55
6 overhead squats 75/55
3 pull ups
Note: No bar muscle ups, no problem. You can still use the Rx weight and substitute the muscle ups for chest to bar pull ups. Pick a movement challenging for you
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find 2RM split jerks
Then, immediately into
10min AMRAP
10 synchronized toes to bar
20 deadlifts 225/155
40 double unders each
*Deadlifts are share as needed. Both athletes must complete the double unders before moving to the next round
Lite
Synchronized situps
185/125
Single unders
Score is combined heaviest 2RM split jerks + reps completed
Note: Rx and scaled athletes can easily team up. Sync sit ups and toes to bar. 2 bars for the deadlifts. Single and double unders. Don’t be afraid to team up with an Rx or scaled athlete, both of you will get a solid training session regardless of your fitness level.
BURN
For time:
500m row
24 wall balls 20/14
24 alternating dumbbell snatch 50/35
24 box jumps 24/20
500m row
18 wall balls 20/14
18 alternating dumbbell snatch 50/35
18 box jumps 24/20
500m row
12 wall balls 20/14
12 alternating dumbbell snatch 50/35
12 box jumps 24/20
500m row
Run edition: Run 400m instead of row
Timecap: 20min
“TRIFECTA”
Gymnastics
Skills/strength
10min EMOM alt min
2 low rings muscle ups
20ft handstand walk (5ft increments)
METCON
10 rounds for time:
1 strict pull up
1 kipping pull up
1 chest to bar pull up
1 toe to bar
1 knee to elbow
Weightlifting
30min EMOM
Squat clean and jerk
Aim for 60-65% of 1RM
Firebreathers
For time:
“ANNIE”
50-40-30-20-10
Double unders
Situps
“ANNIE”+
Zeus rope double unders
then, immediately into
10-20-30-40-50
Row or bike cals
Push ups
then, 1min rest and
Max unbroken double unders (1 shot, 1 opportunity)
