CrossFit 806 – CrossFit

Open Prep

Metcon (AMRAP – Rounds and Reps)

Crossfit Games Open 16.1 (Dumbbell)

20 minute AMRAP:

10 Overhead Dumbbell Lunges (50/35)

8 Chest to Bar Pull Ups

10 Overhead Dumbbell Lunges

8 Burpees over the Dumbbell
*scale as needed

**front rack lunge with dumbbell if needed

***jumping pull ups if needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Workout”

30 rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

then,

Max Calorie Row
*scale as needed

**25 minute time cap

***partners must alternate rounds

****must complete all 30 rounds (15 per partner) before starting the row

CrossFit 806 – CrossFit

Strength

Push Press (Heavy Triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

1 Mile Run

then,

10 Kettlebell Swings (53/35)

20 Double Unders (30 Singles)
*scale as needed

**two scores mile time and rounds and reps

***sub 2k row for the run or 800m run

****mile time is a part of the 14 minute AMRAP

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

800m Run (Time)

Max Effort 800m Run

CrossFit 806 Borger – CrossFit

Warm-up

“Partner Warm Up”

Clock set for 10 minutes:

Partner 1:

15/10 Calorie Row

Partner 2:

15 Air Squats + 5 Ring Dips + Practice Double Unders

Benchmark

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
.

or

.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
*keep your Karen time and your 12.4 time if you choose to do 12.4

**scale as needed

CrossFit 806 – CrossFit

Metcon

Metcon (Time)

“Partner Workout”

5 Rounds:

40/30 Calorie Bike

30 Kettlebell Box Step Ups (53/35) (24/20)

50 yard Sandbag Carry (150/100)
*scale as needed

**switch as needed

***carry must be in front of the body not over shoulder

****25 yards down and back

CrossFit 806 Borger – CrossFit

Metcon (Time)

10 Rounds:

300m Run

10 Dumbbell Snatch (heavy)

40m Farmer Carry (heavy, two KBs)
*scale as needed

CrossFit 806 – CrossFit

Barbell Complex

2 Hang Power Snatch + 2 Overhead Squats

*work to a heavy

**scale as needed

Metcon

Metcon (Time)

4 Rounds:

200m Row

15 Pull Ups (Adv: 15 Chest to Bar)

200m Run

15 Push Ups
*scale as needed

CrossFit 806 Borger – CrossFit

Gymnastics

Clock set for 10 minutes:

Practice Handstand Push Ups

Practice Chest to Bar Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

35 Box Jump Overs (24/20)

10 Handstand Push Ups

35 Sit Ups

10 Chest to Bar Pull Ups
*scale as needed

Cool Down

8 minute Row, Walk, or Bike

– easy pace, let your body cool down

– you can split this time with a partner

CrossFit 806 – CrossFit

Metcon

Metcon (Time)

21-15-9

Hang Clean and Jerk (95/65)

Box Jump Overs (24/20)
*scale as needed

**goal: no more than 2 sets on barbell movements

Every Minute on the Minute

9 minute EMOM:

Minute 1: 12 GHD Sit Ups

Minute 2: 15 Toes to Ring

Minute 3: :40sec Plank

*scale as needed

**sub PVC or weighted sit ups for GHD

CrossFit 806 Borger – CrossFit

Strength

Bench Press (2 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

10 Deadlifts (225/135)

10 Burpees Over Bar

10 Toes to Bar

5 minute AMRAP:

10 Deadlifts (185/115)

10 Burpees Over Bar

10 Toes to Bar

6 minute AMRAP:

10 Deadlifts (135/85)

10 Burpees Over Bar

10 Toes to Bar
*rest 1 minute between AMRAPs, change weight during this time

**keep a continues count

***you will have one score

****for example: if you are on your 7th Toes to Bar at the end of the 4 minute AMRAP, you will begin on your 8th Toes to Bar to start the 5 minute AMRAP

*****scale as needed

CrossFit 806 – CrossFit

Benchmark

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

CrossFit 806 Borger – CrossFit

Metcon (Time)

“Partner Workout”

200m Sled Push (115/70)

75 Pull Ups

600m Run (together)

65 Power Snatch

200m Sled Push
*switch as needed

**scale as needed