Strength
Front Squat
Performance: Based off 90% of your lifetime PR, complete the following.
- 60% x 8
- 70% x 8
- 80% x 8+
Fitness:
- 3 x 7-9 @ 20X1
Conditioning
CrossFit Games Open Workout 16.2
Beginning on a 4:00 clock, complete as many reps as possible of:
- 25 Toes to Bar
- 50 Double Unders
- 15 Squat Cleans (135/85)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 13 Squat Cleans (185/115)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 11 Squat Cleans (225/145)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 9 Squat Cleans (275/175)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 7 Squat Cleans (315/205)
Stop at 20:00.
Scaled Version:
Beginning on a 4:00 clock, complete as many reps as possible of:
- 25 Hanging Knee Raises
- 50 Single Unders
- 15 Squat Cleans (95/55)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 13 Squat Cleans (115/75)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 11 Squat Cleans (135/95)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 9 Squat Cleans (155/115)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 7 Squat Cleans (185/135)
Stop at 20:00.
*Modify loads as needed. You should be getting into round 3 or 4.
You can read about the workout and watch the standards video here.
For newer athletes or those not doing the open, you will do the following version:
Complete as many rounds as possible in 12:00 of:
- 25 Knee Raises
- 50 Single Unders
- 15 Hang Squat Cleans
Optional Independent Work
3 Sets:
- 50s of Alternating Pistols
- 10 Glute Ham Raises
- 12 Calf Raises
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s