Strength: 3-4 sets for quality!
15 Barbell Bicep Curls
20 Banded Tricep ext.
15 DB Incline Bench
Workout: For Time
500m-400m-300m-200m-100m Row
25m Sled Push **Moderate weight*
15-12-9-6-3 Bench Press RX(135/95) RX+(155/105)
Workout: For Time!
Teams of 2
800m Run (RX+ 1200m Run)
100 Calorie Echo/Ski
80 Wallballs RX(10ft/9ft, 20lb/14lb) RX+(10ft/9ft, 30lb/20lb)
60 Deadlifts RX(135/95) RX+(165/115)
40 Bar Muscle ups RX+ (20 BMU for RX)
20 Handstand Push ups RX+(Strict deficit HSPU 55lb/35lb plates)
800m Run (RX+1200m Run)
Strength: 10-8-6-4-2 Push Press + 3 Box Jumps **Increase weight and height**
Workout: For Time
20-16-12-8-4
DB Step ups RX(24″/20″) Single DB 50lb/35lb
Single DB Thruster RX(50/35) **Alternate arms evenly**
50 Double unders
Strength: Back Squats 5×2 @ 80%-90%
Workout: For Time
40 Chest To Bar Pull ups
20 Power Snatch RX(135/95) RX+(165/115)
40 Lateral Burpees over Barbell
Strength: Every 90 seconds for 15 minutes
20 Double unders + 2 Power Snatches (Add weight throughout)
Workout: For Time
21-15-9 Deadlifts RX(135/95) RX+(185/135)
7-5-3 Wall Walks
21-15-9 Wallballs 20lb/14lb (11ft/10ft target)
Strength: Back Rack Lunges 3×20 (total reps off rack)
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
3 Rope Climbs
9 Bench Press RX(135/95) RX+(165/115)
18 Box Step ups 24″/20″ **Just bodyweight**
Workout: 35 Minute AMMAP (As Many Meters As Possible)
Teams of 2!
1.5 Mile run BUY In **Run together**
then,
accumulate as many meters on the rower with time remaining. **RX+ 400m at a time**
Strength: 10-8-6-4-2 Strict Press + 10-8-6-4-2 Tempo Ring Rows (2 sec. down/2 sec. up)
Workout: 2 Rounds For Time **20 Min CAP**
40 Push ups
25 Situps
30 Pull ups (RX+ Strict Pull ups)
25 Situps
20 Air Squats
25 Situps
10 Single arm overhead lunges *5 per arm* RX(50/35) RX+(70/50)
25 Situps
Strength: 3 sets for Quality **Warm up for the workout**
3 Muscle Clean+ 3 Power Clean+ 3 Front Squats+ 3 “Squat” Clean
Workout: For Time
Teams of 2!
30-20-10 “Squat” Clean RX (115/75-135/95-155/105) RX+(155/105-185/135-205/145)
60-40-20 Toes To Bar
90-60-30 Calorie ECHO/SKI
Workout: CF OPEN 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
CF OPEN Workout 23.3 SCALED
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb