Workout

Metcon (Time)

MOCKINGBIRD

Teams of 2
4 Rounds
40 Synchro Air Squats
20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)

Individual Option:
4 Rounds
40 Air Squats
20 V-Ups
20 Pull-Ups

TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes

SCALED OPTION
4 Rounds
40 Air Squats
20 Situps
20 Pull-Ups or Ring Rows (split as desired)

Skill – Warm-up (No Measure)

Pistol Practice
* If time permits

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch(each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

Announcement

Happy Birthday Erik Meadows!! (not shown)

Strength – Power Snatch (10×5)

Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout – Metcon (No Measure)

BLACK WIDOW

Every min (10 minutes)
15/12 Calorie Assault Bike

TARGET SCORE
Target time each set: Sub 40 seconds
Time cap: 45 seconds

SCALED OPTION
10 sets
30 Second Max Calorie Bike
30 Second rest

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permitting

Workout – Metcon (No Measure)

KINGPIN

100 Double Unders
20 Thrusters (95/65)
– @5:00 –
90 Double Unders
18 Thrusters (95/65)
– @10:00 –
80 Double Unders
16 Thrusters (95/65)
– @15:00 –
70 Double Unders
14 Thrusters (95/65)

TARGET SCORE
Target time: Sub 2:00
Time cap: 3 minutes

SCALED OPTION
100 Single Unders
20 Dumbbell Thrusters (light)
@5:00 –
90 Single Unders
18 Dumbbell Thrusters (light)
@10:00 –
80 Single Unders
16 Dumbbell Thrusters (light)
@15:00 –
70 Single Unders
14 Dumbbell Thrusters (light)

Strength – Bench Press (5×5)

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits

Strength – Deadlift (1×1)

Deadlifts:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
TARGET SCORE

Target number of Reps each set:
Minimum number of reps before scaling:

SCALED OPTION
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

Announcement

Happy Birthday Ian McKenzie!!

Workout – Metcon (Time)

LIZARD

4 rounds
25/20 Calorie Bike or 35/30 Calorie Row
25 V-Ups or 25 GHD
25 Dumbbell Bench 50s/35s or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row

TARGET SCORE
Target time:18-20 minutes
Time cap: 24 minutes

SCALED OPTION
4 rounds
15/12 Calorie Bike or 21/16 Calorie Row
20 Sit Ups
20 Bar Push-Ups
20 Ring Rows or 25 Bodyweight Barbell Row

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits