Workouts of the Day

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 DUs + 10 Deadlifts (275/185 lbs)
Station 2 – 20 DUs+ 10 Strict Handstand Push-Ups
Station 3 – 20 DUs+ 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run or 250 Meter Row

A)Every 2 minutes, for 3 sets (6 min):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 3 sets (9 min):
3-Position Snatch @ 75-85%
(high hang snatch, mid-thigh snatch, and then 2″ below the knee snatch – pause at a full stop for 1 full second in each starting position.  Athletes may drop the bar between snatches and fully reset hands prior to liftin bar to next starting position.)

Followed by…

Every 2 minutes, for 3 sets (6 min):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor.  Snatch Pull is NOT a high pull.  Athletes must control the bar at the end of the long arm hip extension so a small elbow bend is acceptable.)

B)“The Devil’s Advocate”
Three rounds for time of:
20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
10 Dumbbell Devil’s Presses (50/35 lbs)

 “CrossFit Games Open Workout 19.1”
15 min AMRAP of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Cal of Row

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target 
Women throw 10-lb. ball to 9-ft. target 

Masters 55+: 
Men throw 20-lb. ball to 9-ft. target 
Women throw 10-lb. ball to 9-ft. target 

Scaled Masters 55+: 
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target 

Read/watch: 19.1 Strategy & Tips

A) Every 2 minutes, for 5 sets (10 min):
Bench Press x 5-6 reps @ 20X1

Followed by…

Every 3 minutes, for 2 sets (6 min):
Bench Press x Max Reps @ 90% of today’s heaviest set

B) 20 min EMOM (4 sets of each):
Minute 1 – 20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

A) Back Squats, 8 sets
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 90%
Sets 4-8 – 2 reps @ 90-95%
*Rest 3 minutes between sets*

B) “Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to December 9, 2020 This is a re-test of an Invictus benchmark workout…hit it hard!

Coach’s Choice!
Open workout

A) Every 2 minutes, for 9 sets (18 min)
Sets 1 – 3
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Sets 4 – 6
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Sets 7 – 9
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B) “Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (53/35)
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

A) Every 3 minutes, for 18 minutes (6 sets): Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B) Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Ring Dips or Stationary Box Dips

Every 6 minutes, for 5 sets (30 min) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

*Note times for each set, then total them, aiming for the lowest possible working time across the five sets.