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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
FIND 1RM HANG POWER SNATCH
THEN FIND 1RM TOUCH & GO SNATCH
*ON THE 1RM TOUCH & GO SNATCH IT IS OK TO CATCH
IN A FULL SQUAT, BUT MAINTAIN THE MINDSET OF
STAYING AGGRESSIVE ENOUGH TO CATCH THE WEIGHT
AS HIGH AS POSSIBLE

WOD
9-15-21 REPS FOR TIME OF:
CALORIE ROW
POWER SNATCHES 115/75

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INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
BACK SQUAT (3 MINS. REST BETWEEN SETS)
MAX REPS AT 75%, 80%, 85%

WOD
PERFORM 1 MIN. OF EACH FOR REPS: (THIS IS AN 8 MIN. SPRINT)
SQUATS
CHEST TO DECK PUSHUPS
BOX JUMPS 20″
CHEST TO BAR PULLUPS
BIKE CALORIES
SLAM BALLS 25/15
BURPEES
DOUBLE UNDERS / MOD. DIVIDE BY 2 FOR SINGLE UNDERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
PRESS (2 MINS. REST BETWEEN SETS)
MAX REPS AT 80%, 90%, 95%, 85%, 70%

WOD
3 CYCLES; START WHERE YOU LEFT OFF EACH CYLCE
3 MINS. ON / 1 MIN. OFF FOR REPS:
1 ROPE CLIMB / MOD. 2:1 FEET ON FLOOR, HAND OVER HAND
6 KB SUMO DEADLIFT HIGH PULLS 70/53
9 RUSSIAN SWINGS 70/53

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WARMUP
INSTRUCTOR LED

WOD
5 ROUNDS FOR TIME:
250M ROW
20 SUPERMANS
20 SITUPS
20 GOOD MORNINGS
20 HIGH KNEES IN PLACE
20 JUMPING JACKS
20 BUTT KICKS
20 MOUTAIN CLIMBERS

AFTERMATH
200M RUN
25/10 CHEST TO DECK PUSHUPS
200M RUN
20/10 CHEST TO DECK PUSHUPS
200M RUN
15/10 CHEST TO DECK PUSHUPS
*10 CHEST TO DECK PUSHUPS EACH ROUND BASED ON ABILITY,
NO KNEES ON NEGATIVES, ONLY KNEES ON POSITIVE/PUSH

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. TIME CAP
HANG POWER CLEAN / TOUCH & GO CLEAN / FRONT SQUAT / SPLIT JERK
5 SETS, START AT 65% OF 1RM CLEAN AND JERK

WOD
2016 CROSSFIT GAMES OPEN WOD 16.2
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN
4, 8, 12, 16 OR 20 MINS. OF:
25 TOES TO BAR / MOD. 15 TOES TO BAR
50 DOUBLE UNDERS / MOD. 50 SINGLE UNDERS
15 SQUAT CLEANS*

BEGIN WITH A 4 MIN. TIME CAP. IF ROUND ONE IS COMPLETED IN
UNDER 4 MINS. EXTEND TIME TO 8 MINS. IF TWO ROUNDS ARE
COMPLETED IN UNDER 8 MINS. EXTEND TIME TO 12 MINS. IF THREE
ROUNDS ARE COMPLETED IN UNDER 12 MINS. ETC., ADDING 4 MINS.
PER ROUND COMPLETED FOR UP TO 20 MINS.

*1ST ROUND, 15 REPS AT 135/85 / MOD. 40% OF YOUR 1RM
2ND ROUND, 13 REPS AT 185/115 / MOD. 55%
3RD ROUND, 11 REPS AT 225/145 / MOD. 65%
4TH ROUND, 9 REPS AT 275/175 / MOD. 80%
5TH ROUND, 7 REPS AT 315/205 / MOD. 90%

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
OPEN PRACTICE OF HANDSTANDS/PUSHUPS, MUSCLE UPS, ROPE CLIMBS
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INSTRUCTOR LED

WOD
1 MIN. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
3 ROUNDS FOR MAX REPS:
BIKE CALORIES
ROW CALORIES
SLAM BALL 25/15
DB/KB STEPUPS 24/20″, 35/25 / MOD: CHOOSE HIGHER BOX OVER HEAVIER WEIGHT
DB/KB PUSH PRESS 35’s/25’s

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
FRONT SQUAT (2 MINS. REST BETWEEN SETS)
MAX REPS @ 80%, 85%, 90%, 95%, 75%

WOD
42-30-18 REPS FOR TIME OF:
DOUBLE UNDERS / MOD. 2:1 SINGLES
KB SWINGS 53/35
HOLLOW ROCKS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
DEADLIFT
4-4-4-4
START 65% & ASCEND

WOD
20 MIN. TIME CAP:
120 WALL BALLS 20/14, 10′
EMOM COMPLETE 1 REP BEAR COMPLEX 115/75, RX+135/95 (START @ 0:00)
*POWER CLEAN / FRONT SQUAT / PUSH PRESS / BACK SQUAT / PUSH PRESS
**YOU MAY BLEND AS MANY OF THESE 5 MOVEMENTS TO BE AS
FAST AS POSSIBLE. I.E. SQUAT CLEAN THRUSTER / BACK THRUSTER

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WARMUP
INSTRUCTOR LED

WOD
2016 CROSSFIT GAMES OPEN WOD 16.1

AMRAP 20 MINS:
8 OVERHEAD LUNGES 95/65
8 BURPEES OVER BAR
8 OVERHEAD LUNGES
8 CHEST TO BAR PULLUPS

AFTERMATH
TABATA V-HOLDS

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