20 minute Clock
4 minutes to build to starting weight
Then lift every 2 minutes
50 Abmat Sit-Ups
40 Push-Ups
30 Toes 2 Bar
20 Ring Dips
10 Bar Muscle-Ups
Immediately on a 4minute clock:
Max Distance Handstand Walk
Score is Time when you finish the last Muscle Up
Subtract 1 minute for every 10m in HSW
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Every 2 minutes- 16 min clock. play with set#6-8
Score your heaviest completed 3 position- unbroken
3 RFT
15/12 Cal Assault Bike
15 Wall Balls 20/14
15 Power Snatches (75/55)
15 Pull-Ups
RX+ = 21 reps all across the board
*2 burpee penalty for every drop in set
**penalty to be paid immediately before moving on
12 cal Ski Erg
120 sec- foam roll lats and thoracic
9 cal Ski Erg
90 sec-PVC pass throughs and shoulder mobility
6 cal Ski Erg
60 sec- Thoracic BB reach
(lay flat: foam roll under thoracic, arms overhead holding BB)
3 cal Ski erg
30 sec- Partner Dead Hang + Lat Stretch
10 DU + 1 HSPU
20 DU + 2 HSPU
30 DU + 3 HSPU
40 DU + 4 HSPU
….
Log your reps completed in 10 minutes.
R1- 11 reps
R2- 22 reps + (11)
R3- 33 reps + (22+11) = 66
R4 = 110
R5 = 165
etc..
For Time
30/27 Cal Row
15 Deadlift (135/95)
12 Squat Clean
9 Push Jerks
20/18 Cal Row
12 Deadlift (165/115)
9 Squat Clean
6 Push Jerks
10/9 Cal Row
9 Deadlift (185/135)
6 Squat Clean
3 Push Jerks
Buy-Out: 30 Pistols
45 min AMRAP:
800m run
10 Single DB squat cleans 50/35
100m OH carry with DB
400m run
15 Single DB squat cleans
100m OH carry with DB
200m run
20 Single DB squat cleans
100m OH carry with DB
Rx+ vested
Hmmm?????
Teams of 3
Partner 1 – Max AAC
Partner 2 – 3 Min AMRAP
30 Air Squats
20 Push Press
10 Pull Ups
Partner 3 – Holds Heavy D Ball
*Rotate every 3 minutes. P1 & P2 must wait for P3 to pick up the D Ball in order to begin.
**You will score your workout with 2 separate scores of the AAB & AMRAP
Uni-Baller
Air Assault Bike reps
Uni-Baller
AMRAP
3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (200/155)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (200/155)
8 Unbroken Strict Handstand Push-Ups
Background: This hero workout is dedicated to Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion in Afghanistan on May 25, 2008.
Marine Dale Gostick of the Royal Marines was serving as a Viking operator in 3rd Troop of the Armoured Support Company, Royal Marines, when he was killed in action at the Sangin crossing of the Helmand River, southern Helmand province, Afghanistan.
His troop were returning to their Forward Operating Base, after providing essential support to 2nd Battalion The Parachute Regiment (2 PARA) Battle Group, when the Viking he was driving struck a suspected mine. Sadly, despite the best efforts of the medical team on site, Marine Gostick was pronounced dead at the scene.
Marine Dale Gostick was known by his friends as ‘Master Chief General of the Universe’, which reflected his humorous and relaxed approach to life. He was 22 years old and from Oxford. He joined the Royal Marines in late 2004, and after successfully completing 32 weeks at the Commando Training Centre, he was passed for duty as a Royal Marines Commando.
Throughout his training and on each operational tour, Marine Gostick had demonstrated himself as a shining example of a Marine and he took great pride in being a diligent and dedicated Viking Operator. He was clearly a man to watch, a man who had much potential to progress swiftly through the rank system.
Three 5-Minute AMRAPs in 25 minutes
Part A, From 0:00-5:00:
Buy-In: 50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B, From 10:00-15:00:
Buy-In: 35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C, From 20:00-25:00:
Buy-In: 20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
SCORE = TOTAL REPS completed in all AMRAPS added up. Row NOT included
Background: “Dead Broke” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features three couplets with a running clock.
The workout was first posted to their YouTube channel on March 27, 2019 and featured CrossFit Games athlete Katrin Davidsdottir @katrinanja and CFNE L-2 Trainer Tori Dyson @toridysonnn.
25-20-15-10-5
American KB Swings (70/53)
50-40-30-20-10
Double-Unders
25-20-15-10-5
Goblet Squats (70/53)
For Time
10-9-8-7-6-5-4-3-2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)
300m run
12 min EMOM of :50 on, :10 off
-row
-pigeon stretch on box
-mt. climbers
-superman to hallow
achilles stretch
Buy-in: 800m Run
into
3 Rounds
10 DBall Box Step Ups (Heavy)
* hold however you’d like
:45sec Front Plank
:30 sec R-Side Plank
:30 sec L-Side Plank
Buy-out: 800m Run
Rx+ = Vested
Grab a short version of a daily ROMWOD and do it.
