Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
20-40-60-80-100
Calories Machine 1
Calories Machine 2
Air Squats
44min cap
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
6 sets
4’ work – 1:30’ rest
A- 500/400m row
20 db snatch
Max db squats
B- 25/20 cal bike
20 db thrusters
Max push ups
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 sets:
5 inchworm to Push-Ups
5/side 90/90 hips
10 V-ups
10 Air Squats
15 Kipping Swings (feet together, legs straight, toes pointed)
For Completion
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add an abmat if needed).
For Completion
20:00 AMRAP
A 200m run B Front rack Hold 135/95
B 200m run A Front rack Hold 135/95
10 P. Cleans 135/95 (5 each)
10 Synchro Line Burpees
Target: 5-6 rounds
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
25 Burpees to Target
50 Abmat Sit-Ups
10 Wall Walks
100 Double Unders
10 Wall Walks
50 Abmat Sit-Ups
25 Burpees to Target
Buy out:
50 v-ups
50 leg raises
50 cherry pickers
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Warm Up
3 sets:
8 Calorie Machine
6 90/90 (6 each side)
8 squat rotations (4 each side)
6 air squats (7 sec down, 3 at bottom, up)
8 DB/KB Snatch (8 each side)
2x 2 Squat cleans + 1 jerk @ 82.5%
1x 1 Squat clean + 1 Jerk @ 85%
1x 1 Squat Clean + Jerk @ 87.5%
EMOM 20:00
Minute 1: 15/12 Cal Echo Bike
Minute 2: 12 Chest to Bar Pull-Ups
Minute 3: Max Reps Devils Press
(50/35)
Minute 4: Rest
For Completion
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
50-40-30-20-10
•Dubz
•sit ups
•RKBS 24/16
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Teams of 2
4 rounds
50 cal row
50 wallballs 20/14
Buy out
100 Burpees over the rower
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Every 5min for 25min
400m run
30 DB Lunges
20 H.R. Push ups
10 Pull ups/ring rows
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
7:00 AMRAP
5 Inchworm to Push-Ups
10 Medball DB Flys
50’/ side Single Arm Overhead Carry
12-9-6
Floors Press (185/115)
Strict T2B
*200m run after each set
一 rest 3min—
6-9-12
Floor Press 185/115
Strict T2B
*200m run after each set
*24:00 time cap
5:00 AMRAP
10 V-ups
10/10 Russian Twists
10 Hollow Rocks
5/5 Windshield Wipersr
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10-20-30-40
•DB Curl + Press
•Box Jump Overs
•Russian KBS
*20/15 cal bike after each section
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