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

Post thoughts to comments.

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

Post thoughts to comments.

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

Post thoughts to comments.

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

Post thoughts to comments.

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.

Monday 190930

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments. | Compare to 180911.

Sunday 190929

Rest Day

Post thoughts to comments.

Saturday 190928

5 rounds for time of:

400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

Post time to comments. | Compare to 170809.

Friday 190927

6 rounds for time of:

8-meter handstand walk
4 strict muscle-ups
2 deadlifts

♀ 235 lb. ♂ 335 lb.

Post time to comments.

Thursday 190926

Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 back extensions

♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box

Post rounds completed to comments. | Compare to 051108.

Wednesday 190925

Rest Day

Post thoughts to comments.

Tuesday 190924

50-40-30-20-10 reps for time of:

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.

Monday 190923

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 181104.

Sunday 190922

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

Post time to comments.

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