Dumbbells

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

• 250m Row
• 250m Ski

2 Sets

• 10 Banded Good Mornings
• 5/side DB Suitcase DL
• 5/side DB High Pull
• 5/side DB Push Press

1 Set

• 5 DB Snatch (single arm)
• 5 Lateral Burpees over DB
• 5 DB Snatch (opposite arm)
• 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)

CrossFit Open 24.1 For Time (15 min cap)

• 21 1-arm DB Snatches (single arm) (50lb/35lb)
• 21 Lateral Burpees over DB
• 21 1-arm DB Snatches (opposite arm)
• 21 Lateral Burpees Over DB
• 15 1-arm DB Snatches (single arm)
• 15 Lateral Burpees over DB
• 15 1-arm DB Snatches (opposite arm)
• 15 Lateral Burpees Over DB
• 9 1-arm DB Snatches (single arm)
• 9 Lateral Burpees over DB
• 9 1-arm DB Snatches (opposite arm)
• 9 Lateral Burpees Over DB

Partners for time:

• 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
  • 9 1-arm Alt DB Snatches (50/35 DB)
  • 3 Burpees over the dumbbell
  • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
• 1000m Ski-Erg Cash Out (split as needed)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

5 rounds of

• 10 DB Pivot Push-Ups (15/10)
• 10 Alt Renegade Rows
• 5 Frog Hops
• 5 Hang Cleans
• 5 push press
• 1 man maker

Chipper Teams of Three

• 1st Segment
  • 210/180 Cal Ski
  • 210 Weighted Lunges (50/30 use DBs or KBs)
• 2nd Segment
  • 210 Box Step-ups (24″/20″)
  • 210 Sit-ups
• 3rd Segment
  • 210 Air Squats
  • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

Every 4 minutes for 4 rounds

• 60 jump ropes or 40 plate step-ups
• 20/16 Cal AB Bike
• 10 alt 1 arm Dumbbell Snatches (50/35lb)

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

Deadlift Session

• 2 x 5 (135/85)
• 1 x 5 (185/105)
• 1 x 3 (225/125)
• 1 x 2 (275/ 155)
• 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

• Ski Erg Cal
• 1-arm Alt DB Hang Snatches (50/35)

Accessory Day

• Knees over Toes Program
• Reverse Hyper
  • 3 x 10 Light
• 5 min EMOM
  • 5 x DB Devil Press
  • 5 x DB Front Rack Squats

12 min AMRAP

• 8 dumbbell snatches, arm 1. (50/35)
• 8 overhead lunge, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead lunge, arm 2
• 40 single unders

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups