CrossFit Pre-Party (In teams of 2) 5 min AMRAP: Burpees! Party 9 min AMRAP: 30 DB Walking lunges 9 DB Deadlifts 30 DB Walking lunges 9 DB Thrusters YS HIIT EMOM for 10 min (alt): a) 5 Hang Power Snatch + 10 lateral hops over bar b) 5 strict pull-ups REST 3 min EMOM for 10 min (alt): a) 5 burpee deadlifts (with barbell) b) 10 dumbbell or kettlebell push presses HYBRID Part One 4 Rounds for Load: 10 single-leg kettlebell deadlifts (5/side) 10 single-arm dumbbell rows (5/side) Part Two (In teams of 3) 20 min AMRAP: P1 – 200m sled drag P2 – AMRAP 6 fat bar shoulder-to-overhead + 6 burpees over bar P3 – AMRAP 10 sandbag over shoulder + 10 slam balls P1 performs a 200m sled drag. In that time, P2 performas as many rounds of s2o and burpees as possible, and P3 performs as many rounds of sandbag shoulders and slam balls as possible. When P1 is finished with the sled drag, each partner rotates to the next station and begins again.
CrossFit Pre-Party Every 2 min for 14 min (7 sets): 3 Front Squats 25 Double-unders Party For Time: 100 Double-unders 25 Toes-to-bar 25 Overhead squats (L1- 95/65) (L2- 135/95) 50 Box jump overs YS/X Skill 5 minutes to practice jump rope Conditioning 3 Rounds: 4 min AMRAP: 50 jump ropes 10 v-ups REST 1 min 4 min AMRAP: 10 double-kettlebell front squats 15 box jumps REST 1 min You will do the first AMRAP, then rest 1 min, then the second AMRAP, then rest 1 min. That’s one round. Then you’ll do the first AMRAP again to start the second round. 3 rounds means you’ll end up doing each AMRAP 3 times. Hybrid Part One 5 Rounds for Quality*: 12 Bulgarian split squats 12 static hanging straight leg raises 12 back extensions 36 Russian twists *There is a 20-minute cap for this segment. If you don’t finish all 5 rounds, that’s ok — focus on movement quality over speed! Part Two 6 Rounds for Time*: 16 Overhead sandbag lunge 12 lateral sand bag pull through (6 rig