CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1. Bear Crawl down. At the end of the gym, perform 5 Burpees, then Bear Crawl backward.

2. Frog Jump down. At the end of the gym, perform 10 V-ups/Sit-ups, then Crab Walk back.

3. Walking Lunges down. At the end of the gym, perform Jumping Squats, then Zombie Inchworm back.

Perform 1 round of each.

Quick Mobility

1 min. Side Pole Stretch, each side

10 reps Hip Flow Drill #2

Workout Prep

Warm-up (No Measure)

Review movements as this complex (use PVC, then empty Barbell):

Good Mornings

Deadlifts

2 rounds

Snatch-grip Deadlifts

High Pulls

Muscle Snatches

Power Snatches

2 rounds

18.4

Deadlifts

10-8-6-4-2

16.3

Power Snatches

6-6-6

Round 1: 10 Kipping Swings

Round 2: 5 Jumping Bar Muscle-ups

Round 3: 3-5 Bar Muscle-ups

RX: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Warm-up (No Measure)

or

RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

FIT: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.
Partially Loaded

Complete as many rounds and reps as possible in 7 min. of:

10 DB Alt. Power Snatches (50/35 lb.)

3 Devil’s Presses

Warm-up (No Measure)

or

FIT: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes
Partially Loaded

21 DB Deadlifts

21 Handstand Push-ups

15 DB Deadlifts

15 Handstand Push-ups

9 DB Deadlifts

9 Handstand Push-ups

21 DB Deadlifts

50-ft. Handstand Walk

15 DB Deadlifts

50-ft. Handstand Walk

* Use heaviest set possible.

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