Join us this Saturday for CrossFit Open 17.5. Sign up here!
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 10 reps
(goal is to use as much as was used last week – when you did 8 reps)
Minute 2 – Russian Kettlebell Swings x 12-15 reps
Minute 3 – Strict Pull-Ups x 5-6 reps
(add external weight if you’re able to make the rep range easily)
B. Complete as many rounds and reps as possible in 12 minutes of:
Run 400 Meters
20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups
A. Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups
For today, you may kip the handstand push-ups. We are normally not fans of kipping handstand push-ups, but on the off-chance that they could show up in the next couple of weeks, we want to make sure you feel confident with your kipping.
C. Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes
D. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds