Test #1:

For Time

9 Front squats, weight 1 (heaviest)
9 handstand walks, 25ft
15 front squats, weight 2
15 muscle ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push ups 

Time cap 15:00

Barbell weights: 
Female weights, 70, 56, 43 kg
Male weights, 102, 83, 61 kg 

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Barbell hamstring smash 
• Banded ankle stretch 
• Foam roll lats + lumbar + thoracic spine 
• Boxed shoulder stretch 
• Weighted plate seated groin / hip opener

Blood flow:

Your choice whether you do 6 or 8 minutes here

EMOM x 6:00 – 8:00
MIN 1: shuttle run
MIN 2: Ski

Perform 50 seconds at a moderate pace for each implement and use the remaining 10 seconds to transition

Activation:

2-3 Sets 

10 banded good mornings
5 yoga push ups + 3 shoulder pulses at the top of each rep
3 low ring turnovers + 10 second top of dip hold on last rep
20 second handstand hold against the wall
10 second dead hang on the rings + 3 ring swings immediately after

Primer:

Build to the top load on the barbell 

In between your warm ups on the barbell, complete other movements from the workout in your rest periods;

• Handstand walk 1 length
• 1-4 muscle ups 
• 1-5 chest-to-wall handstand push ups

Final Primer:

3 front squats, weight 1 (must be one set / or 1 rep)
2 handstand walk lengths
Rest 20-30 seconds

3 front squats, weight 2
1-3 muscle ups
Rest 20-30 seconds

3 front squats, weight 3
1-3 chest-to-wall handstand push ups

Strategy:

There is a lot of complexity in this workout and there will be limitations for athletes in different portions of the workout. 

Is it important to go unbroken? Definitely not.

Be smart about your awareness for ability here in this workout. You could get stuck in a dead end on the weight side of the front squats, or you might go out too fast on the handstand walks and not recover etc…

There are so many places in this workout to “lose” the workout for incorrect pacing constructs.

You only have 24 hours to do the first two workouts. Don’t rush into this unprepared. Have a solid plan A, plan B, plan C. 

If the first barbell is 70% or less of your 1RM front squat, then perform unbroken. If not, it is absolutely okay to break these up. If it is on the higher side of the things like 80% + of your 1RM front squat, then every rep counts. Take your time in between sets to recover before smashing out another strong set, aiming for no missed lifts. 

The handstand walks should only be performed at threshold pace. Don’t be too crazy going into these as the faster you go, the more problematic we make our ring muscle ups to follow, whilst taxing the shoulders through the front squats.

If you’re going to get capped here in the HSW, every rep matters. Absolutely by no means – kick up when you are not ready. You’d rather wait 1 minute of rest and land a successful rep than kick up 6 times in that same minute and miss every one of them.

The second and third barbells for the front squats should also be broken in 2-3 sets. If anything, it’s for a structured rest break so that you can hit the following gymnastics in rhythm. 

Do not go till failure on the ring muscle ups and expect them to feel somewhat close to how they were in the CrossFit open. Stay 1 rep shy of failure and this will be different for different athletes. If you’re low on ring muscle up reps, then every single rep will be crucial! Be patient for recovery until you can hit another one.

Females might be inclined to only open up with a set of 3 to begin with at most, looking to keep those 3 reps each time in tact. 

Males might look to something like 6-5-4 or even two sets.

Just remember that after that last barbell is the hardest part of the entire workout under accumulated fatigue… The chest-to-wall handstand push ups.

At this point in the workout, it’s really about playing “eyes up”, and reading your body for what’s in front of you. As per, every rep matters and counts so don’t go when you’re not ready, but also be super aggressive when you’re attempting any such rep. 

Just like the muscle ups, stay 1 rep shy of failure, unless that is the only rep you’re fighting for each time or it’s the last rep of the workout.

Test #2:

AMRAP 12:00

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers 

Dumbbell @32.5/22.5 kg

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Foam roll lumbar spine
• Kettlebell calf smash
• Banded external rotation shoulder stretch 
• Banded twisted cross hold

Blood flow:

2-3 Sets

90 second bike @easy to moderate pace
30 crossovers

Activation:

2-3 Sets 

10 leg swings each side
30 plank position calf pulses
10-15 bar hanging scap pull ups
8 weighted single leg calf raise each side
5 single arm DB strict press + 10 second OH hold on last rep

Primer:

30 crossovers
5 x 1 arm snatch
4 lunge steps each side
30 crossovers 

Perform as fast as possible and rest 3:00 or more before starting the workout

Strategy:

There isn’t a whole lot of strategy here to be concerned with. The more we talk about a workout like this, the more we can overcomplicate it.
If it’s in your capacity, perform 7 DB snatches, rest, 1 DB snatch into 8 lunges. Rest and before doing the same complex on the other arm.
If the dumbbell is a heavy dumbbell for you, you may want to break that into, 4-3-1+8 or change the recycle pattern from overhead to the shoulder before going to the ground and completing the next rep.
Use as much hip drive as possible on the dumbbell rep, whilst trying to keep it as close to the body as possible. 

The crossovers are where this workout is made or broken for many athletes. You are going to just have to try and be as successful as possible with the movement.
Try not to get disheartened or discouraged if things aren’t going your way. You may never know how hard it is for everyone in the same boat. 

Have a second rope available just in case you get a malfunction on your rope. The best option for a crossover is a rope with longer handles as it allows you to get the rope across your body with a wider path. 

A heavy rope may be more ideal for athletes as a secondary option due to it being only single crossover skips and not double. 

Test #3:

5 Rounds For Time:

5 burpee box jump overs
1 clean and jerk 

*Add 1 Clean & Jerk after each round

Time cap 10:00

Box height: 30/24”
Barbell weight: 125, 83 kg 

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Foam roll spine (4:00) 
• Couch stretch 
• Elevate pigeon stretch 
• Banded pec stretch 
• Low band front rack stretch

Blood flow:

400m easy run
10 line facing burpees
200m easy run
5 line facing burpees 

Perform @easy pace (6RPE) 

Activation:

2-3 Sets 

5 barbell Jefferson curls
10 alternating Spiderman lunges
5 empty barbell strict press + 10 second overhead hold on last rep
10 second single leg pogo jumps each side

Primer:

Build to load in the barbell 

Then perform:
5 BBJO
1 clean and jerk 

Rest until you’re ready to go

Strategy:

This workout comes down to your ability to move a barbell.

For some, a single rep will be everything to them and for others, it will be a matter of how fast they can complete the workout.

Obviously the BBJO are in a controlled manner looking to put all of our emphasis into the barbell each round. Don’t be afraid to squat clean from the beginning as there is no time lost when it’s a matter of potentially a minute rest between repetitions.

This workout isn’t anything to overcomplicate but it’s a case of managing your time and recovery well each set in order to only make successful attempts.
Everytime you are going for a lift, give it your everything.

If you miss a lift, you may be inclined to have 1:30 – 2:00 rest. You wouldn’t expect someone lifting at 90% + to be having anything less than that, so in order to put all your eggs into the “successful lifts” basket, don’t be afraid to rest.

If you’re the athlete that isn’t going to have a problem here in this workout, just manage your energy smoothly throughout the workout and attack the barbell each round.

Test #4:

AMRAP 20:00

1000m Row
50 GHDSU
500m Row
25 V-ups

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Couch stretch
• Weighted banded ankle stretch 
• Medball gut smash (1:00 each quadrant)  
• Seal pose 
• Child’s pose 

Blood flow:

6:00 EMOM of rowing
MIN 1+2: @20 strokes p/m
MIN 3+4: @24 strokes p/m
MIN 5+6: open stroke rate (your choice)

They should also get faster from set to set. Don’t go out hot in minutes 1+2

Activation:

2-3 Sets 

10 leg swings each side
10m walking knuckle drags
10 hollow rocks
10 superman rocks 

Primer:

Get familiar with the GHDSU pattern and height you will be using for the workout, as well as the movement pattern and standards for the V-up. 

Then: 
250m row @race pace
10 GHDSU
125m row
5 V-ups 

Strategy:

This workout needs to be at a sustainable pace throughout the workout and the transitions here matter.

Perform the 1,000m row @your 1,000m row pace (500m split +8-10 seconds) 

Example: 1,000m row @4:00 = 500m split @2:00 

Perform this first row 500m split @2:06 for a total of 4:16 per 1,000m 

The GHDSU will be performed in as many manageable sets as possible. Aim to go unbroken and smooth. Don’t worry too much about the speed of the rep as it requires a stronger contraction and will not bode well later in the workout, or for workout 5.

The second row should only be around the same speed as the 1,000m row but slightly faster and not on the slower side of it. 

The V-up needs to be performed with good standards. Make sure you and your judge are very familiar with the standard here. You will get to a point wher you want to take a break on these, and you have time to do so but also remember that a slow moving rower is faster than a rower that’s not moving at all.

Meaning, if you can grit your teeth and get through these, you can recover at a slower speed on the rower and still be collecting meters toward your workout as opposed to lying down on the ground resting. 

The top scores will be:
Males with  2+ rounds, top scores will be finished the 1,000m row and get some GHDSU in on set 3
Females with 2 rounds + some change on the 1,000m row in round 3

A good score here is going to be:
Males with 2 rounds finished
Females with the V-ups to finish in round 2

Test #5:

For Time

21 deadlifts, weight 1
21 chest-to-bar pull ups
15 deadlifts, weight 2
15 bar muscle ups
9 deadlifts, weight 3
9 rope climbs to a 15ft target

Time Cap 15:00

Barbell Weights:
Women: 70kg, 83kg, 93kg
Men: 102kg, 125kg, 143kg

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Banded external rotation shoulder stretch
• Banded internal shoulder rotation stretch 
• Ring archer stretch 
• Barbell hamstring smash 
• Banded seated straddle stretch

Blood flow:

6 minutes row
Perform the first 2 minutes easy and then in the remaining 4 minutes, perform as;
8 power strokes, 12 recovery strokes

Activation:

2-3 Sets 

5 leg swings back and forth
5 leg swings side to side
10 glute hip bridges
5 bar kipping tension swings
20m single arm DB farmers carry each side  (heavy weight)

Primer:

• Build to load in the barbell 
• Warm up the gymnastics movements appropriately 

Then;
7 deadlifts, weight 1
5 chest-to-bars
Rest 20-30 seconds 

4 deadlifts, weight 2
3 bar muscle ups
Rest 20-30 seconds 

2 deadlifts, weight 3
1 rope climb 

Strategy:

Much like workout 1, this boils down to the capacity and muscle endurance of your gymnastics. The requisite strength here on the deadlift barbell is more manageable than the front squat loading for comparison.

We shouldn’t see athletes get stuck here on the deadlifts. Be smart though and a break up of reps the same way that you would in Dianne would be a smart idea.

For some athletes that struggle more on the gymnastics, sets of 3 on the deadlifts could be your best option in order to save your grip and not get to a stand still.

Break the chest to bars from set 1 if it is more than 50% of your 1 rep max set. If your max set of chest to bars is more than 42 reps, by all means, knock out the C2B unbroken.

The bar muscle ups can be done in 2 sets and even if there were a 1 set opportunity for you here, it may not be worth it with 9 rope climbs to come still. 

If you’re on the lower end of the spectrum of potentially getting capped on BMU, then every rep will count and as per normal, make sure we’re not failing repetitions. It’s never important to “go fast” if you know there is a barrier. It’s more about preserving energy and making zero mistakes.

The last deadlift barbell can be 1-3 sets depending on your 1RM but it’s not a huge amount of reps and a difficult load.

The rope climbs are where you need to be aggressive and smart. Walk the line of threshold. You don’t want to climb 90% of the way up and fail a rep, but we do want to squeeze the juice out of every rep possible as fast as we can. 

Yesterday’s GHDSU will come into effect today and the midline may prove hard in the turnover for the BMU, along with the leg lift on the rope climb. Be weary and that you may also have time to squeeze a final attempt in if necessary before cut-off the following day.