Fitness
A) 3 sets:
Box Dip/Ring Dip x 8 – 10 @20X1
Superman Hold x 30 – 60s
B) 8 min EMOM:
Unbroken Toes to Bar x 4 – 12
Goal is consistency.
C) “Jackie“
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-Ups
Compare: 29/8/15, 03/04/15, 03/09/14
Coaches note: Sub. Jumping Pull Ups. Ensure full extension reached and correct height box.
Stagger start if you have a full class.

Performance
​A) 5 sets:
Ring Dip x 2 – 3 @20X1
B) 8 min EMOM:
Unbroken Toes to Bar x 8 – 12
Goal is consistency
C) As Fitness

Fitness
A) 3 sets:
Front Rack Backward Lunge x 20 (alt.) reps
Pull Up x 8 - 10
B) Every 5 mins for 25 mins (5 rounds):
Run 400m
40 Double Unders
20 Sit Ups
If a round takes longer than 4 mins scale DUs and/or Sit Ups
Record times for each set

Performance
​A) As fitness
B) Every 5 mins for 25 mins (5 sets):
4 Power Cleans (80/55kg)
6 Burpees
10/8 Calories Assault Bike
Coaches note: Stagger Athletes by 1 min if necessary. Reset bike for each athlete.

CrossFit Games Open 16.1

RX:
20 min AMRAP:
25ft OH Walking Lunge (43/30)
8 Bar Facing Burpee Bar Hops
25ft OH Walking Lunge (43/30)
8 C2B Pull Ups

Scaled:
25ft Front Rack Walking Lunge (20/15kg)
8 Bar Facing Burpee Bar Hops
25ft Front Rack Walking Lunge (20/15kg)
8 Jumping Pull Ups

Fitness
A) 4 sets:
Back Squat x 4 – 6 @21X1
Powell Raise x 8 – 12 @3011
Waiters Walk x 60ft each arm
B) Run 600m rest 90s
Run 400m rest 60s
Run 200m rest 30s
Run 400m rest 60s
Run 600m.
Score = Total Time.

Performance
​A) 6 sets:
Back Squat x 2 – 3 @33X1
B) As Fitness

Fitness
A) 3 sets:
Russian Swing x 20
Side Plank x 30 – 60s
B) 8 min EMOM:
Evens: OH Forward Lunge x 10
Odds: Ring Row x 10
C) Row 8 x 30s;30s rest for total m.
Coaches’ note: Parts B and C can be run concurrently if busy with half the class on each and then swap.

Performance
​A) 5 sets:
Deadlift x 2 – 3 @3111
B) As Fitness
C) As Fitness

A) 4 sets:
Deadlift x 8 – 10 @30X1
B) “Tower Bridge”
For time:
40 Burpees
Then, 30-24-18 reps:
Squats
Hand Release Press Ups
Pull Ups
Then, 40 Burpees
Compare to: 24/8/12

Performance
​A) 5 sets:
3 Position Clean: High Hang, Hang, Full
B) As Fitness

Fitness
A) 4 sets:
L0: Seated DB Shoulder Press x 6 – 8 @20X1
L1+ Shoulder Press x 6 – 8 @20X1
Sorenson Hold x 30 – 60s
Coaches’ note: Encourage those with one arm weaker to do the DB press.
Sorenson hold on benches or boxes.
B) In Pairs. One working.
15 min AMRAP:
30 Front Squats (50/35kg)
40 (alt.) Renegade Rows (20/15kg)
30 T2B

Performance
​A) 4 sets:
Shoulder Press x 4 – 6 @20X1
Hip Extension x 10 @2112
Coaches Note: Use GHD Machine for Hip Extension.
B) As Fitness

Fitness
​A) 3 sets:
KB Step Up x 20 (alt.) (KBs in rack position)
Hanging L-Sit/Chair Sit x 20 – 40s
B) 5 rounds for time:
4 Bar Muscle Ups or 8 C2B Pull Ups
12 Deadlifts (100/70kg)
40 Bar Hops
Coaches note: Scale to banded C2B Pull Ups

Performance
A) As Fitness
B) As Fitness

Fitness
A) 12 mins Pistol Progressions and/or Practise. 
B) Teams of 4 (or 3) (Time cap 30mins)
Row 500m/400m
60 DB Clusters (20/15kg)
Row 500m/400m
80 HR Press Ups
Row 500m/400m
100 Burpee Box Jump Overs
Row 500m/400m
120 Wall Balls (9/6kg)
Different athlete rows each time, all other work must stop during the row.

Performance
​A) OTM 12 mins:
Odds – 40 secs Pistols
Evens – 30-40 DUs
B) As Fitness

Fitness
A) 3 sets:
Overhead Squat x 8 – 10 @21X1
Single Arm Row x 8 – 10 each side @20X1
B) 6 min EMOM:
2 – 4 Wall Walks
C) “Annie”
For time, 50-40-30-20-10 reps:
Double Unders
Sit-ups
Compare to: 20/8/15, 28/03/15, 21/10/14

Performance
​A) 5 sets:
Power Snatch + Snatch + Overhead Squat
B) 6 min EMOM:
2 – 4 Wall Walks
C) As Fitness