24/2
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (52/34 kg)
20 Pull-Ups
immediately followed by…
Run 400 Meters
Time Cap = 15 Minutes
25/2
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – 30-Second Front Leaning Rest on Rings
26/2
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
For time:
15 Power Cleans (70/47,5 kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
27/2
Tabata
28/2
A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (20/10 kg) – while next teammate completes the row and Kettlebell Swings
Rest 8 minutes, and when the running clock reaches 20:00…
B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (25/15 kg DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses
The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.
29/2
Individuellt KM
1/3
“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (25/15 kg) (5 each arm)
14/12 Calorie Row
B
“Invictus Challenge”
Against a 60-second running clock…
15/10 Calorie Row
Max Reps Chest to Bar Pull-Ups
