Thursday 191031
Rest Day
Post thoughts to comments.
Wednesday 191030
Back squat 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.
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Tuesday 191029
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders
Post time to comments.
Monday 191028
50-40-30-20-10 reps for time of:
Row (calories)
Thrusters
♀ 35 lb. ♂ 45 lb.
Post time to comments.
Sunday 191027
Rest Day
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Saturday 191026
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
20 GHD sit-ups
1-minute plank hold
Post rounds completed to comments.
Friday 191025
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Read the scorecard for full event details.
Post time to comments and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Compare to 180316.
Wednesday 191023
Rest Day
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Tuesday 191022
Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Monday 191021
3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet
Post time to comments.
Sunday 191020
Sumo deadlift 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 180814.
Saturday 191019
Rest Day
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Friday 191018
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Read the scorecard for full event details.
Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Thursday 191017
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments. | Compare to 170703.
Wednesday 191016
5 rounds for time of:
5 strict muscle-ups
1-minute L-sit hold
Post time to comments.
Tuesday 191015
Rest Day
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Monday 191014
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
♀ 55 lb. ♂ 75 lb.
Post time to comments.
Sunday 191013
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Choose one, or mix and match.
Rest 5 minutes between rounds.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post exercise and score for each round to comments.
Saturday 191012
Rest Day
Post thoughts to comments.
Friday 191011
Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Thursday 191010
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
Compare to 190417.
Wednesday 191009
Row 5,000 meters
Post time to comments. | Compare to 190710.
Tuesday 191008
For time:
50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans
♀ 14-lb. ball, 105-lb. jerk
♂ 20-lb. ball, 155-lb. jerk
Post time to comments. | Compare to 170328.
Monday 191007
Rest Day
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Sunday 191006
2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m
♀ 16 kg ♂ 20 kg
Post time to comments.
Saturday 191005
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
♀ 35-lb. DB and 20-in. box
♂ 50-lb. DB and 24-in. box
Post time to comments. | Compare to 190308.
Friday 191004
Deadlift 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.
Post loads to comments.
Thursday 191003
Rest Day
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Wednesday 191002
3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds
Post reps to comments. | Compare to 031117.
Tuesday 191001
For time:
Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters
♀ 75 lb. ♂ 115 lb.
Post time to comments. | Compare to 050729.
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