Mashed Potatoes

8 Rounds, 3 Minutes on the Clock
15 Wall Balls (20/14)
10 V-ups
8 Push-ups

*Score is total reps – 264 possible
Rx+ Toes-to-Bar & Clapping Push-ups

Stretch & Mobilize

Stretch & roll out for the remainder of class. Bradshaw is coming tomorrow!

15 Minutes w/Rest

15 Minute AMRAP of:
10 Burpees
15 Goblet Squats (50/35)
20 Kettlebell Swings
*Rest 30 seconds each round – sprint, then rest.

Weight Change Party!

4 Minute AMRAP of:
10 Deadlifts (185/135)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes

4 Minute AMRAP of:
10 Front Squat (95/65)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes

4 Minute AMRAP of:
10 Overhead Squat (75/55)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups

*Keep lunges even between arms
*Score each round separately
*Swap out weights during rest. Weight should start heavier, then reduce for each 4-minute AMRAP.

Rx+
Deadlift (225/185)
Front Squat (185/135)
Overhead Squat (95/65)
Replace Pull-ups With 3 Bar/Ring Muscle-ups

Shoulder Press 3-3-3-2-2

Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%

A Long 3-Rounder

3 Rounds, 7 Minute Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time of:
5 Power Cleans @70%
10 Burpees
10 Box Jumps (24/20)
10 Toes-to-bar

*Rest 2 minutes between rounds, pick up where you left off after run buy-in each round.

Intervals – KB Snatch, Push, Dubz, Plank

16 Rounds – 30s Work, 30s Rest Rotating Through:
Hang Kettlebell Snatch (35/25)
Push-ups
Double Unders
Forearm Plank

*Alternate arms each round for snatches
*Score is total reps – 4 Rounds of each movement.

Rx+ 50/35

Split Jerk 2-2-1-1-1

Split Jerk for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 1 rep @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

A Nice, Friendly “Atalanta”

For Time:
800 Meter Run Buy-in

Then 4 Rounds of:
15 Handstand Push-ups
12 Weighted Step-ups (35/25)
15 Pull-ups

800 Meter Run Buy-out

Rx+ (50/35), Chest-to-Bar Pull-ups, & pistols for step-ups

If you missed the CrossFit Games, here is the original workout the games athletes performed. THIS IS NOT TO BE PERFORMED BY ANYONE WHO IS NOT A PROFESSIONAL ATHLETE.

Atalanta – 1-mile run, followed by 100 handstand push-ups, 200 single-leg squats, 300 pull-ups, and another 1-mile run — all while wearing a weight vest (14/20) lb.

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