All

AMRAP 5 Minutes
20 Wallballs
15 Strict Pull-ups/Banded Strict Pull Ups
Shuttle Runs in Remaining Time

None

Split Jerk
Find 1RM in 15 Minutes

All

None

AMRAP 8 Minutes x 2
15 Wall Balls 20/14lbs
200m Run

Rest 3 Minutes Between AMRAPs

Beginner: 14/10#
Intermediate/Advanced: Rx

Score is total wall ball reps

All

2 rounds
10 Goblet Squats
10 Kettlebell Deadlifts
then
Row :90, speeding up each :30

None

6 rounds
Row 1 minute for max distance
1 minute recovery in low plank

3x10/side
Single Arm dumbbell bench press

All

Steady Through
15-12-9
Pause Thrusters w/ Empty Bar
Row for Calories
Kip Swings

None

Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%

All

None

For Time (15:00 Cap)
24 Thrusters 95/65lbs
36/24 Calorie Row
54 Pull Ups
36/24 Calorie Row
24 Thrusters

Beginner: 65/45#; 36 Ring Rows
Intermediate: 80/55#; 24 Pull Ups
Advanced: Rx

Competitor Extra

None

Every Minute for 10 Minutes
3 Bar Muscle Ups

QuickFit

2 rounds
Ski 5/3 Cal
3 Plank Walk Outs
5 Burpees

None

EMOM 15
A) Ski 12/8 Calories
B) 6+6 Single Dumbbell Hang Clean and Jerk
C) 12 Frog Kicks + Flutter Kicks until :45

2:00 D-Ball Hold in front of body

All

Move Steadily Through
3:00 Machine, Increasing Speed Every Minute
20 Cossack Squats w/ a Light Dumbbell
20 1-Arm Overhead Lunge Steps w/ Dumbbell (10 per arm)

None

Back Squat
4x4 at 80%
Rest as needed

All

None

AMRAP 12 Minutes
10 Right Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Right
10 Left Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Left

Beginner: 30/15
Intermediate: 40/25
Advanced: Rx

The focus today is on building shoulder stability. Pick a weight where you can start the workout going directly from the snatches into the lunges.

Competitor Extra

None

For Time
3 Rounds
20 Burpee Box Jump Overs 24/20"
15 Toes to Bar
10 Power Snatch 115/75lbs
Rest 3:00

All

3 rounds
10 Air Squats
5 Burpees
:20 Downward Dog

None

AMRAP 10
2-4-6-8-10-etc reps
Calorie Bike
V-Ups
Wall Ball Shots

Jog 200m
60 High Plank Shoulder Taps
Jog 200m

All

Move Steadily Through
20 Lunge + Twist
20 Pause Air Squats
10 Broad Jumps
10 Single Leg Kettlebell Deadlifts per Leg

None

Squat Clean and Jerk
5x3 @ 80%
Drop and Reset
Rest as needed

Heavy triples are the prescription. Stick to 80% and do not increase above it. Jerk only the last rep of each set.

All

None

For Time
5 Rounds
12 Deadlifts 225/155lbs
4 Muscle Ups
Rest 1:00

The rest built into this 5 round workout is designed to have your athletes treat each round like a controlled sprint. Deadlifts and muscle ups should be 1 set each round, so scale volume back accordingly.

Beginner: 155/95; 4 Strict Chin Ups
Intermediate: 185/125; 4-8 Unbroken Ring Dips or Strict Leg Assisted Ring Transitions
Advanced: Rx

Competitor Extra

None

For Time
250m Row x 8
Rest :90

All

2 rounds
30 Plate Jumps
10 Plate Side to Overhead to other Side
Driveway/Gym Length Karaoke Footwork Drill

None

2 Rounds
Run 600m
5 Driveway Sled Push (light weight)
40 Double Unders or 30+30 Single Leg Jump Rope

3 sets
5 Slow GHD Hip Extension + :15 Hip Extension Hold

All

CrossFit Open 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

All

AMRAP 5 Minutes
5 Box Jumps
5 Light Power Cleans
5 Light Push Presses
5 Bar Facing Burpees

None

Push Jerk
4x3

Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate.

All

None

AMRAP 12 Minutes
90 Double Unders
15 Push Presses 115/75lbs
30 Box Jump Overs 24/20"
15 Power Cleans 115/75lbs

Beginner: 45 Plate Jumps; 75/45; Box Step Overs
Intermediate: 45 DU; 95/65#
Advanced: Rx

All

2 rounds
10 Lateral Box Step Ups/side
30 Mountain Climbers with hands on box

None

3 rounds for time of:
30 Air Squats
Driveway Sled Push
20 Double Dumbbell Push Press
Driveway Sled Push
Run 200m

2x15 Rotating Hip Bridges per side

All

2 rounds
10 Banded Good Mornings
10 Pause Overhead Squats
10 Hollow Swings
10 Empty Bar Facing Burpees

None

Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 80%

All

None

For Time (15:00 Cap)
3 Rounds
21 Bar Facing Burpees
15 Toes to Bar
9 Squat Snatch 135/95lbs

Time domain for this particular piece is 10-15 minutes. The burpee pace should be aggressive but
steady, the toes to bar should not exceed 3 sets and the snatches can be done as fast singles or touch and go sets.

Beginner: 15 Burpees; 15 Feet to Hip Level; 85/50#
Intermediate: Feet to eye level; 105/75#
Advanced: Rx

All

None

Every 2 Minutes for 20 Minutes
40' Handstand Walk
Practice Pirouetting at the 20' Mark

The prescribed pirouetting is for only those very comfortable on their hands. Less experienced handstand walk athletes should work on repeating 40' walks.

All

Bike 500m
then 2 rounds
5 Tempo Descent Kettlebell Deadlifts (3 seconds down, 3 seconds up)
5 Single Arm Ring Row/side

None

3 rounds
Bike 2000m
30 Russian Kettlebell Swings
30 Flutter Kicks
10 Strict Pull Ups or Ring Rows

2 rounds
20 Lateral Steps with Hip Circle, slow and controlled, each way

All

3 Steady Rounds
:30 Ski Erg, Increase Speed Each Round
10 Heavy Wallballs
10 Box Jumps (step down)

None

Front Squat
4x4 at 80%
Rest as needed

All

None

For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx

Competitor Extra

None

For Time
4 Rounds
Ski 500m
30 DB Snatch 50/35lbs
Rest 2:00

All

8-6-4-2
Rowing Calories
Lateral Burpees over Rower

None

3 rounds for time of:
10 Dips (Bench/Parallel Bars/Rings)
20 Heavy Jump Rope
40/30 Calorie Row
20 Heavy Jump Rope
10 Dips (Bench/Parallel Bars/Rings)

Rest 1:00 between rounds

2 sets
25 Sit Ups
20 High Plank Knee to Opposite Elbow

All

3 Steady Rounds With an Empty Bar
5 Overhead Squats
5 Sots Press
5 Kip Swings/Pull Ups/Chest to Bar Pull Ups

Then, Bike 500m HARD

None

Squat Snatch
5x3 @ 80%
Drop and Reset
Rest as needed

All

None

AMRAP 15 Minutes
12/8 Calories on Bike
9 Chest to Bar Pull Ups
6 Double Dumbbell Clean and Jerks, 50/35s

Beginner: 5 Banded Strict Pull Ups; 30/15#
Intermediate: 5 C2B Pullups; 40/25#
Advanced: Rx

All

None

For Time
500m Row x 5
Rest 2:00

Rest is slightly longer than the work, the goal should be to push faster than your "metcon" pace but not to sell out and
completely fall apart. Consistency should be the goal.

All

40 Steps Walking Lunge
30 Alternating High Kicks
20 Air Squats
10 Push Ups

None

Every 3:00 for 15:00
Run 200m
15 Wall Balls
9 Burpees

1:00 Low Plank
:30 each low plank with single arm/single leg lifted - rotate through all four
then
:30 Low Plank

All

None

5 rounds
Bike 1000m
100 Double Unders
Rest 2:00

Pick a double under quantity you can complete under 2 minutes while fatigued.

All

None

Partner "Holleyman" (alternate full rounds with a partner)

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

QuickFit
5 Wall Balls
3+3 Dumbbell Push Press
1 Heavy D-Ball Clean to Shoulder

Beginner CF: 14/10#; :05 Handstand Hold with slow lowering to mat; 115/65
Intermediate: 165/105
Advanced: Rx

All

With a Partner, Move Steadily Through
40 Empty Bar Pause Overhead Squats, switch every 5
50 Hollow Swings, switch every 5
40 Calorie Bike, switch every 10

Start with regular hollow swings and increase the height and start to add kipping pull ups and even bar muscle ups in later sets. The bike should be hard and fast.

None

Squat Snatch
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Snatch @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatch completed from 20, and complete that many burpees for your rest period

All

None

AMRAP 12 Minutes
2 Bar Muscle Ups
8 Thrusters 95/65lbs
25' HS Walk

Beginner: 2 Strict Chin Ups; 65/35#; 1-2 Wall Walks or 12 High Plank Shoulder Taps
Intermediate: 4 Unbroken Chest to Bar or Chin over Bar Pull Ups; 80/50#; 12 Handstand Hand Lifts or 3 HS Walk Attempts
Advanced: Rx

Competitor Extra

None

For Time
Toes to Bar
7x8

Take as little rest as needed to complete 7 unbroken sets of 8 reps

QuickFit

3 rounds
10m forward & backward bear crawl
5 reverse plank bridges with 2-second pause at top

None

AMRAP 15
Row 10/7 Calories
5/1 Push Ups (males start at 5, females start at 1)

Add one push ups every round

2-3 minutes seated forward fold

All

2 Steady Rounds With a Light Barbell
12 Deadlifts
12 Thrusters
12 Lateral Bar Burpees

None

Front Squat
For Time
8x3 @ 85%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible to be able to complete the 8 sets of 3. Do not exceed 85%.

All

None

3 Rounds
Wallballs
Max Reps @ 30/20lbs to a 10/9 Target
Rest 2:00

The goal is 25+ reps each round. Don't go with a heavier ball unless you're confident you can hit this rep range.

Competitor Extra

None

Every 4 Minutes for 20 Minutes
6 Power Snatch 135/95lbs
12 Push Jerk 135/95lbs
18 Deadlift 135/95lbs
Max Reps 10m Shuttle until the start of the next round
No Rest

Heavy barbell cycling. Goal for this piece should be cycling sets of touch and go reps. The barbell portion of each round should not exceed 3 minutes.

QuickFit

5 Pull Ups
10 Push Ups
15 Squats
10/7 Calorie Bike
15 Squats
10 Push Ups
5 Pull Ups

None

As a team, split reps any way
1200m run as 6x200m
100 Alternating Jumping Lunges
80 Push Ups
60 Burpees
40 D-Ball Squats
20/15 Calorie Bike (both perform simultaneously)

40 High Plank Knee to Opposite Elbow
:40 Side Plank/side
20 High Plank Knee to Opposite Elbow
:20 Side Plank/side

All

Move Steady Through
5 Wall Walks
30 Heavy Russian Kettlebell Swings
5 Wall Walks
30/24 Calorie Row

None

Clean
For Time
18 Clean @ 75%
Rest 3:00
12 Clean @ 80%
Rest 3:00
6 Clean @ 85%

Percentages based on 1RM Power Clean. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy cleans. Each section should not exceed 4 minutes.

All

None

AMRAP 3 Minutes x 3
Row 500m/425m
Max Kipping Handstand Push Ups in remaining time
Rest 3:00

The goal is to row at a pace that maximizes the amount of time on the wall performing HSPU, but not so aggressive that it ruins your ability to do HSPU. Keep the standards strict to Open standards for Rx athletes.

Scale the row distance to complete around 1:45.

Beginner: Seated strict dumbbell press or max time handstand hold
Intermediate: Reduced ROM HSPU
Advanced: Rx HSPU

Competitor Extra

None

For Time
Ski 50/40 Calories
100 Kettlebell Swings 53/35lbs
Ski 50/40 Calories

QuickFit

15 Burpees
15 Strict Plate Shoulder Press
15 Jumping Jacks

None

Bike Annie
1000-800-600-400-200m Bike
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups

1:00 Cobra Stretch
3 Plank Walk Outs
1:00 Cobra Stretch

All

Move steady through:
4-way Banded Glute Activation (15 reps in each direction - left, right, forward, backward)
20 Squats w/ band around knees
15 Fast Burpee Box Jump Overs 24/20

None

Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.

This is our final time performing the Back Squat Die Set so get after it!

All

CrossFit Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

All

None

Muscle Ups
10x3
Rest little as needed, try to push the tempo during this piece.

All

20 Floor Sweeps
10+10 Kettlebell Suitcase Deadlift
200m Run
100m Ski

None

2 rounds
Run 600m
Ski 500/450m
40 Kettlebell Swings

3x15 GHD Sit Ups

All

2 Steady Rounds
5 Light Double Kettlebell Clean and Jerk
5 Double Kettlebell Pause Front Squats
:20 Ring Support Hold
:20 L-Sit Hold Hanging from Pull Up Bar

None

For Time
10 Rounds
3 Overhead Squats 155/105lbs
6 Push Ups
9 1-Arm Kettlebell Cleans 53/35s

The first rep of the overhead squats should be a squat snatch. Switch arms on the kettlebell clean each round.

Cap 15:00

Beginner: 85/45#; 35/18
Intermediate: 115/65; 44/26
Advanced: Rx

All

None

For Time
3 Rounds
90' Farmers Carry 70/50s
60' Handstand Walk
10 Ring Dips
Rest :60

Farmers Carry should be unbroken. Gym length = 50' so back of gym to fence is around 90'. Scale HS walk distance to something you can complete under :90.

Beginner: 53/35#; 30 High Plank Shoulder Taps or 4 Wall Walks; Bench Dips
Intermediate: :45 Handstand Hold; Banded Dips
Advanced: Rx

All

None

Every 5:00 for 25:00
30 Burpee Box Jumps 24/20"

Sprint, rinse, repeat. Each round is an opportunity to find the your most efficient way for working though these. Scale the reps to
keep the rest longer than the work.

QuickFit

30-20-10
High Plank Knee to Opposite Elbow
Single Leg Jump Rope, each side

None

AMRAP 15
Row 15/10 Calories
5 Lateral Burpees over Rower
15 Wall Balls

200m recovery jog
2:00 saddle stretch

All

3 rounds
10 reps empty bar bench press
15 Russian Kettlebell Swings
200m run

None

Every 2:00 for 5 sets
5 Rep Bench Press, building in weight

All

None

For Time
40 Box Jump Overs 24/20
10 Bar Muscle Ups
10 Deadlift 225/155lbs
Rest :90
30 Box Jump Overs 24/20
10 Bar Muscle Ups
15 Deadlift 225/155lbs
Rest :90
20 Box Jump Overs
10 Bar Muscle Ups
20 Deadlift 225/155lbs

Beginner: 135/85; Strict Chin Ups
Intermediate: 185/125; Chest to Bar Pull Ups
Advanced: Rx

All

None

Partner "Helton"

Three rounds for time of:
Run 800 meters
50/35 pound Dumbbell squat cleans, 30 reps
30 Burpees

Run together and split cleans and burpees any way with one person working while other rests
Advanced: Partner holds wall sit during clean and high plank during burpees

All

3 Steady Rounds
5 Squat Jumps
10 Kip Swings/8 Kipping Pull Ups/6 Kipping Chest to Bar Pull Ups
15/9 Calorie Bike

None

Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Cleans @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 20 , and complete that many burpees for your rest period

All

None

4 rounds for time of:
Bike 15/9 Calories
15 Toes to Bar
45 Double Unders

Beginner: Hanging Knee Raise; 45 Plate Jumps
Intermediate: 10 Toes to Bar

All

None

For Time
Chest to Bar Pull Ups
10x5

Take as little rest as needed to complete 10 unbroken sets of 5 reps. Goal here is efficiency.

All

1:00 Flutter Kicks
1:00 Ski
1:00 Burpees

None

8 Minute Ski/Row for max calories
At 2:00, 4:00, and 6:00 perform 6 D-Ball Cleans over Shoulder

4 rounds
Single Kettlebell Front Rack carry 200' (back of gym to fence and back)
Switch arms each round

All

2 rounds

With an Empty Bar
:30 Front Squat Hold
5 Front Squats
10 Burpees

None

For Time
Front Squat
7x4 @ 80%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible between each set. Do not exceed 80%.

All

None

Every 5 Minutes for 15 Minutes
20 Thrusters 95/65lbs
20 Lateral Burpee Box Jump Overs 24/20"
Row for Distance in remaining time
No Rest

Beginner: 65/35; 20/16"
Intermediate: 80/50#
Advanced: Rx

All

None

3 Rounds
Hang Power Clean
Max Reps @ 165/115lbs
Rest 3:00

Scale to a weight where you can hit 10+ reps

All

2 rounds
20 Lateral Jumps over Bench (using hands)
10 Air Squats
5 Dumbbell Snatch (one arm per round)

None

EMOM 18
A) 10 Dumbbell Bench Press
B) 15 Ring Rows
C) 10 Dumbbell Deadlifts + 10 Dumbbell Front Rack Squats

Stretch/Foam Roller (athlete's choice)

All

3 Minutes on Bike or Rower, Gradually Increasing Speed,
Then:
2 rounds
5 Power Position Squat Snatches (Empty Bar)
5 Hang Squat Snatches
15' Forward + Backward Duck Walk

None

Snatch
For Time
18 Snatch @ 75%
Rest 3:00
12 Snatch @ 80%
Rest 3:00
6 Snatch @ 85%

Percentages based on 1RM Power Snatch. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy snatches. This should be approached as steady singles. Each section should not exceed 4 minutes.

All

None

For Time
3 Rope Climbs
30/21 Calorie Bike
15 D-Ball Cleans, 100/70
30/21 Calorie Bike
3 Rope Climbs

Beginner: 15 Banded Strict Pull Ups or 10 "Single Pull" Rope Climb practice; 50/30
Intermediate: 12' Climbs; 70/50#
Advanced: Rx
Competitor: 150/100

Competitor Extra

None

For Time
4 Rounds
15/10 Calorie Row
15 Chest to Bar Pull Ups
Rest 2:00

The focus for this piece is "can you still do chest to bar pull ups even after crushing the row sprint?". We are not looking for paced rowing to allow for easier chest to bar pull ups, sprint and then hang on!

QuickFit

2 rounds
40 Plate Jumps
4 Shuttle Runs
30 Plate Jumps
3 Shuttle Runs
20 Plate Jumps
2 Shuttle Runs

None

Row 1000m
50 Double Unders/Heavy Jump Ropes
200m Run
Row 750m
50 Double Unders/Heavy Jump Ropes
200m Run
Row 500m
50 Double Unders/Heavy Jump Ropes
200m Run
Row 250m

2 rounds
1:00 Wall Sit
:30 Hollow Hold

All

4-way Banded Glute Activation, 15 Steps in Each Direction (left, right, forward, backward)
then 3 rounds
5 Tall Box Jumps
10 Empty Bar Overhead Squats

None

Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.

All

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Competitor Extra

None

For Time
40-30-20-10
Bar Facing Burpees
120-90-60-30
Double Unders

QuickFit

20 Steps Reverse Walking Lunge
10 Burpees
20 Mountain Climbers

None

4 rounds for time of:
30 Sit Ups
20 Single Dumbbell Hang Clean and Jerk, switch hands every 5
10 Alternating Single Dumbbell Overhead Lunges (Stationary)
Rear-facing sled drag, heavy

3 sets
5 Slow, Strict Hanging Leg Raise or Toes to Bar

All

Steady Through:
40/30 Calories on a Machine
30 Push Ups
20 Lunge and Squats

One lunge and squat = a lunge on each leg + 1 air squat. Pause in the bottom of the squat for the
first 10 reps to loosen up your hips and ankles.

None

4 Rounds For Time
400m Row or Ski
12 Push Press 135/95lbs
100' Walking Lunge Steps

Beginner: 300m Row/Ski; 85/50
Intermediate: 115/75

All

None

AMRAP 4 Minutes x 3
6 Front Squats 185/125lbs
9 Ring Dips

Rest :90

Front Squats should be heavy enough to challenge you but they should stay unbroken. The dips should be performed in 2 sets or scale the volume.

Beginner: 115/75; 5 Perfect Push Ups + :05 Ring Support
Intermediate: 155/105; 5 Ring Dips
Advanced: Rx

All

None

Every 6 Minutes for 24 Minutes
3000m/2500m on Assault Bike

All

2 rounds
10 GHD Hip Extensions or Plate Hug Good Mornings
:15 Active hollow hang
20 Alternating High Kicks

None

AMRAP 10
3-6-9-12 etc
Ski Calories
D-Ball Clean to shoulder

3x20 Feet in Rings Mountain Climbers

All

None

4 rounds for time of:
Run 600m (together)
2 rounds each (switch after full round completed)
10 Russian Kettlebell Swings
10/7 Push Ups
10 Alternating Jumping Lunges

All

Move Steady Through:
1000m Bike, speeding up every 250m
5 Misfit Snatch Complexes w/ Empty Bar (Squat Snatch + OHS + Hang Squat Snatch + OHS)

None

Squat Snatch
In 10 minutes build to Heavy Single
then
Not for time
Complete 30 Hang Squat Snatches @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatches completed from 30, and complete that many burpees for your rest period

All

None

AMRAP 10 Minutes
30 Wallballs 20/14lbs
20 Box Jumps 24/20"
10 Strict Pull Ups

Beginner: 20 WB @ 14/10; 20/14# Box; 2 sets max time chin over bar hang with :20 rest between attempts
Intermediate/Advanced: Rx

Competitor Extra

None

For Time
Row 2000/1750m x 3
Rest 2:00

Try to complete negative splits in each 500m during the 2k. Adjust starting pace each full interval as needed.

QuickFit

2 rounds
10/6 Push Ups
10 Alternating Lateral Squats
30 Plate Jumps

None

8 rounds for time of:
20 Air Squats
10 Kettlebell Swings
Sled Push there and back (light weight)
Rest :30

3x10 Rotating Hip Bridges per side