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Workout of the Day // Category

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19 Oct

Elite Bootcamp

Metcon
Complete each exercise for one minute before moving onto the next.

2 rounds

Rest as needed.

1. Air Squats
2. Bicep curls
3. Hollow hold
4. Lunges
5. Dips (ring or box)
6. Plank
7. Squat Jumps
8. Hand Release Push-ups
9. Mountain Climbers
10. Jumping Jacks
11. Shoulder Press
12. Wall Sit
13. Tricep extensions
14. Ring Rows
15. Heel Taps

17 Oct

Open 20.2

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

20-lb/15-lb dumbbells

16 Oct

Carrie

Metcon
20 minutes EMOTM
Goat #1
Goat #2

### Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

Metcon (Weight)
10 minutes EMOTM
1 Squat Clean + 2 Front Squats
Increase weight every minute
Metcon (Weight)
5 minutes EMOTM
2 Front Squats + 1 Split Jerk
increase weight every minute
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
100m run
10 Pistols
15 KBS 53/35