Todd Nief

In teams of two with partners alternating working minutes—

5 rounds:

1 min AMRAP burpees

1 min AMRAP DB snatches, alternating

1 min AMRAP ball slams

1 min AMRAP DB thrusters

1 min AMRAP row calories

 

•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.

•This is a variation of the CrossFit benchmark “Hope”

 

 

In teams of two with partners alternating working minutes—

5 rounds:

1 min AMRAP burpees

1 min AMRAP power snatches (75/55)

1 min AMRAP toes-to-bar

1 min AMRAP thrusters (75/55)

1 min AMRAP row calories

 

•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.

•This is a variation of the CrossFit benchmark “Hope”

 

20 min AMRAP:

10 ring rows

20 push-ups

30 air squats

 

•Each round should be tough and you should expect to break the reps up. Adjust as necessary if the volume per round is too high.

 

 

“Cindy XXX”

20 min AMRAP:

10-15-20-25… pull-ups

20-30-40-50… push-ups

30-45-60-75… air squats

 

•This is a variation of the classic CrossFit benchmark “Cindy.”

 

A. EMOM 10:

Mins 1-5: 2 push presses

Mins 6-10: 2 push jerks w/ 1s pause in receiving position

 

•Start moderate and build throughout.

•Take from the rack.

•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.

 

 

B. E3min for 5 rounds:

12 wall balls

9 DB hang squat cleans

6 DB shoulder-to-overhead

 

•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.

•A good guideline for starting weight is ~40-50% of 1RM.

•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.

 

 

A. EMOM 10:

Mins 1-5: 2 push presses

Mins 6-10: 2 push jerks w/ 1s pause in receiving position

 

•Start moderate and build throughout.

•Take from the rack.

•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.

 

 

B. E3min for 5 rounds:

12 wall balls (30 to 10’/20 to 9’)

9 hang power cleans

6 shoulder-to-overhead

 

•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.

•A good guideline for starting weight is ~40-50% of 1RM.

•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.

 

A. E2min for 5 sets:

3 front squats

 

•Start moderate and build per set.

•Top set tough but not maximal.

 

 

B. 3 rounds:

1 min assault bike/row @ escalating pace

1 min wall balls

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min burpee box jumps

-Rest 1 min

 

•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.

•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.

 

 

A. E2min for 5 sets:

Sets 1-3: 4 front squats

Sets 4-5: 2 front squats

 

•Start moderate and build per set.

•Top set tough but not maximal.

 

 

B. 3 rounds:

1 min assault bike/row @ escalating pace

1 min wall balls (20 to 10’/14 to 9’)

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min burpee box jumps (24″/20″)

-Rest 1 min

 

•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.

•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.

 

A. Strict supinated chin-ups

3xAMRAP (-2); Rest 2 min

 

•Leave two reps in the tank.

•Use assistance so you start with at least 5-8 reps.

 

B. 3 rounds—

3 min AMRAP:

6 ring rows

8 double DB bent over rows

10 air squats

-Rest 2 min

 

•DB row weight should be moderate and unbroken.

 

 

A. Strict supinated chin-ups

3xAMRAP (-2); Rest 2 min

 

•Leave two reps in the tank.

•Use assistance so you start with at least 5-8 reps.

 

 

B. 3 rounds—

3 min AMRAP:

6 vertical ring rows

8 Pendlay rows (95/65)

10 jumping squats

-Rest 2 min

 

•Avoid jerking torso on Pendlay rows.

 

A. EMOM 10:

1st: 10-30s support in bottom of ring push-up

2nd: 30-45s DB farmer’s hold (tough)

 

•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.

 

B. 3 rounds:

500m row

12 double KB deadlifts (tough)

21 box jumps, step down

 

•13 min cap.

•Sub 1.5 miles assault bike for 500m row.

 

 

A. EMOM 10:

1st: 10-30s support in bottom of ring dip

2nd: 30-45s DB farmer’s hold (tough)

 

•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.

 

B. “Christine”

3 rounds:

500m row

12 deadlifts (bodyweight)

21 box jumps, step down (24″/20″)

 

•13 min cap.

•Sub 1.5 miles assault bike for 500m row.