Workout of the Day

Saturday

A.
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Power Cleans

followed by…

Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Bar Muscle-Ups
8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

B.
In teams of two, partners alternated every 2 minutes for 12 minutes:
Cool down row.

Scaled

A.
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells

Friday

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters
5 Strict Pull-Ups

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35 lbs)
30 Toes to Bar

Boom Lite

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Reverse Snow Angels x 10 reps @ 2020
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – L-Sit Hold x 30-45 seconds

B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises or 50 V-Ups

Wednesday

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 45 seconds Plank

Boom Lite

Same as above. Modify as needed.

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Boom Lite

A.
Same as above. Modify as needed.

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Rowing

Monday

A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Boom Lite

A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

Saturday

In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Row
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
Turkish Get-up x 2-3 reps each arm
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds

B.
In teams of two, three rounds each, for time:
Station 1:
400 M Row
Station 2:
50 Double-Unders
15 Overhead Squats (95/65 lbs)

Partner 1 rows(station 1), while partner 2 performs double under and overhead squats(station 2). Partners switch once both partners are done with their stations.

Boom Lite

A.
Same as above. Modify as needed.

B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats (with KB Goblet hold if possible)

Thursday

A.
Every 2 minutes, for 10 minutes (5 sets):
Strict Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Strict Press x Max Reps @ 90% of today’s heaviest set

B.
Two sets for max reps of:
90 seconds of Box Jumps
Rest 30 seconds
90 seconds of Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Strict Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Side Plank x 45 seconds each side

B.
Two sets for max reps of:
90 seconds of Step-Ups
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees

Boom Lite

A.
Four sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 8 reps @ 3211
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans*
12 Alternating Reverse Lunges with Dumbbells
12 Burpees