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.”

 

10 min AMRAP:

5 vertical ring rows

10 push-ups

15 air squats

-Into

10 min AMRAP:

5 hanging leg raises

10 DB snatches, alternating

15 box jumps, step down

 

•Go directly from one AMRAP into the other – no rest.

•Goal is consistent movement throughout. Adjust reps and movements as necessary.

•Elevate hands as necessary on push-ups.

 

 

10 min AMRAP:

5 pull-ups

10 push-ups

15 air squats

-Into

10 min AMRAP:

5 toes-to-bar

10 DB snatches, alternating (50/35)

15 box jumps, step down (24″/20″)

 

•Go directly from one AMRAP into the other – no rest.

•Goal is consistent movement throughout. Adjust reps and movements as necessary.

 

A. EMOM 10:

Mins 1-5: 3 push presses

Mins 6-10: 3 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:

9 unbroken shoulder-to-overhead

10 lateral barbell burpees

•Adjust weight as necessary throughout to keep 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:

4 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 Russian KB swings

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min lateral hurdle hops

-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 4-6: 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 Russian KB swings (70/53)

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min double-unders

-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 double-unders over cyclical pace.

 

A. EMOM 10:

1st: 30s circular box handstand walk

2nd: 20-30s plank w/ alternating shoulder taps.

 

•Reduce time as necessary to prioritize positions over fatigue.

 

B. For time:

100 wall balls

 

•13 min cap.

 

A. EMOM 10:

1st: 1 wall climb + 1-3 strict wall-facing handstand push-ups

2nd: 20-30s plank w/ alternating shoulder taps.

 

•Prioritize positions on the wall-facing handstand push-ups – this is skill work.

 

B. “Karen”

For time:

150 wall balls (20 to 10’/14 to 9’)

 

•13 min cap.