SKILL WORK

Pre-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.

RX

For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

INTERMEDIATE

For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.

BEGINNER

For time:
60 DB box set-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.

RX

6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

INTERMEDIATE

6 rounds for time:
9 hang squat cleans (75/115 lb)
2 bar muscle-ups
– Bar muscle-ups can be singles.

BEGINNER

6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping chest-to-bar pull-ups

SKILL WORK

Pre-workout:
10:00-15:00 of guided skin the cat practice

RX

5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds:
:30 row
:30 hand-elevated push-ups
Rest 2:00
– Score is total calories and push-up reps.

RX

For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

INTERMEDIATE

For time:
800-m run
36 dumbbell front rack lunges (20/35 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

BEGINNER

For time:
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.

SKILL WORK

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

RX

EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)

INTERMEDIATE

EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)

BEGINNER

EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)

RX

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.

INTERMEDIATE

7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.

BEGINNER

7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.

RX

For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups

INTERMEDIATE

For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions

BEGINNER

For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips

SKILL WORK

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

RX

For load:
3-3-3-3-3-3-3
Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.

SKILL WORK

Pre-workout:
EMOM 6:
:15 jump rope skill practice

RX

5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups

INTERMEDIATE

4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups

BEGINNER

3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows

RX

As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches

INTERMEDIATE

As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches

BEGINNER

As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches

CLOSED for a CrossFit L2 Course

IQF 24.2 //

BENCHMARK

RX

3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

INTERMEDIATE

3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

BEGINNER

3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

IQF 24.1 //

BENCHMARK

RX

4 rounds for max reps:
1 minute of snatches (85/135 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)
1 minute of rest

INTERMEDIATE

4 rounds for max reps:
1 minute of snatches (75/115 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)
1 minute of rest

BEGINNER

4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest

RX

AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

INTERMEDIATE

AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

BEGINNER

AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

SKILL WORK

Pre-workout:
Accumulate:
40 alternating handstand shoulder taps

RX

3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:
24 hanging knee raises
8 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

RX

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

INTERMEDIATE

5 rounds for time with a partner:
400-m run
20 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.

BEGINNER

5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.

RX

3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

INTERMEDIATE

3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible

BEGINNER

3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up

RX

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

INTERMEDIATE

AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)

BEGINNER

AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)

SKILL WORK

Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.

RX

5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

INTERMEDIATE

5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

BEGINNER

5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.

RX

3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)

INTERMEDIATE

3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)

BEGINNER

3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)

SKILL WORK

Post-workout:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions