Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar
9 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Presses

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

A. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B. Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D. Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

CROSSFIT OPEN WORKOUT 17.1

OR:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

CROSSFIT OPEN WORKOUT 17.1

OR:

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B. For time:
50 Calories of Assault Bike (or Rowing)

CROSSFIT OPEN WORKOUT 17.1

OR:

A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B. For time:
50 Calories of Assault Bike (or Rowing)

A. Take 15 minutes to build to today’s heavy Power Jerk

B. Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.

C. Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 78%
Set 5 – 10 reps @ 78%
Rest 2-3 minutes

D. Ten rounds for time of:
10 Calorie Assault Bike
1 Legless Rope Climb

Optional Additional Conditioning Session:
Every minute on the minute for 30 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (70+/80+ RPM) Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace Minute 3: Rest Minute 4: Prowler Push 45 seconds (heavy) Minute 5: Rest

A. Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds

B. Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat *Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B. Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

Rest Day

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B. For time:
25 Burpees
50 Kettlebell Swings
25 Burpees”

A. Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch (high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B. For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell”

A. Complete as many rounds and reps in 20 minutes of:
8 Overhead Reverse Lunges (115/75 lbs)
15 Chest-to-Bar Pull-Ups
8 Overhead Reverse Lunges (115/75 lbs)
15 Calorie Assault Bike

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds