Workout: For Time! **15 Minute CAP**
2024 CF OPEN 24.1
21 dumbbell snatches, arm 1 RX(50lb/35lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Strength: 4-5 sets **If you’re doing the open tomorrow stay light**
5 Bench Press **You Pick Weight**
10 DB Bent Rows **You Pick weight**
15 Tricep Banded Ext
Workout: For Time **If you’re doing the open tomorrow stay light and break a light sweat**
10-9-8-7-6-5-4-3-2-1
KB Russian Swings
Air Squats
Crossovers
Workout: 35 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
2000m Row
60 Calorie Echo
30 Box Jump overs RX(24″/20″)
1500m Row
40 Calorie Echo
20 Box Jump Overs
1000m Row
20 Calorie Echo
10 Box Jump Overs
Strength: 1 Power Snatch + 3 Overhead Squats x5 sets
Workout: For Time
400m Run BUY IN
20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)
40-32-24-16-8 Situps
400m Run BUY OUT
Strength: 12 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 3 Power Cleans **Increase weight throughout**
Workout: For Time
21-15-9
Thrusters RX(95lb/65lb)
Burpee Pull Ups **RX+ 21 Burpee Pullups, 15 Burpee Chest To Bar, 9 Burpee Bar MU**
Strength: Find Heavy Front Squat 5-5-3-2-1-1-1
Workout: For Time
50m Walking Lunges with 1 DB(50lb/35lb) BUY IN
21-15-9
Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)
Toes To Bar
50m Walking Lunges with 1 DB BUY OUT
Workout: For Time!
Teams of 2!
2000m/1800m Row BUY IN
3 Rounds
48 Strict Situps *RX+ 50lb/35lb Weighted situps*
6 D-Ball to Box **RX+ 150lb/100lb D-ball to Shoulder**
then,
100/80 Calorie Echo Bike or Ski erg
then,
3 Rounds
36 Box Jump Overs RX(24″/20″)
4 D-Ball to Box **RX+ D-ball to Shoulder**
2000m/1800m Row BUY OUT
Workout: For Time
800m run **RX+ 1 mile run** BUY IN
10 Rounds
5 Pull ups **RX+ 5 Strict Pull ups**
10 Push Ups **RX+ Deficit Push ups 55lb/45lb plates**
15 Air Squats
800m Run **RX+ 1 Mile Run** BUY OUT
Strength: Find Heavy Push Press 5-5-3-2-1-1-1
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
4 Handstand Push ups **RX+ 4 Strict HSPU**
8 Power Cleans RX(95lb/65lb) RX+(115lb/75lb)
24 Double Unders
Strength:Find a heavy Back Squat 5-5-3-2-1-1-1
Workout: 10 Rounds For Time
3 Power Snatches RX(135lb/95lb) RX+(155lb/105lb)
15 Wallballs RX(20lb/14lb,10ft/9ft)