MONDAY

Warm Up
(Suggestion)
With an empty barbell, 1x10 reps of each:
Snatch grip Jefferson curl
Good morning
Muscle snatch from the hip
BTN snatch grip strict press
Paused overhead squat
Narrow grip paused overhead squat
With a light load, 2x5 reps of each
Hang power snatch
Low hang power snatch
Hang squat snatch
Low hang squat snatch

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Hang power snatch + low hang power snatch, 1+1 EMOM x 6 minutes
A2: Hang squat snatch + low hang squat snatch, 1+1 EMOM x 6 minutes
A3: Choose your weakest lift of the 4 above, 2 reps EMOM x 6 minutes

Notes: For A1 and A2 you can build slightly over the sets but focus more on movement than load.
For A3 use about 85% of your heaviest lift of the movement you choose. You can rest 2-3 minutes
between A1, A2 and A3 as you change the load.

B1: Back Squat:

1x8 @ 60%
1x8 @ 65%
1x6 @ 70%
1x6 @ 75%
1x4 @ 80%
1x4 @ 85%
Rest as needed between sets

C: ‘First Cut’
4 Rounds for time:
Run 400m
3 legless rope climbs
7 Squat snatch 185/130lbs
Time cap: 20 minutes

Scaling:
Games athletes: Do not do this workout again, make up your own weakness workout with a
smiler time frame.
Sanctional athletes: As above
RX athletes: 2 LL rope climbs + 7 squats snatch @ 135/95lbs
Beginner athletes: 3 rope climbs + 7 squat snatch @ 115/85lbs

Notes: I know that there are a bunch of you that fancy a go at this workout to see how you stack
up. Remember, the athletes at the games were using slightly thicker ropes and because they
started on a crash mat it was very hard to jump to start your rep. Choose an appropriate scale so
that you can get through at least 3 rounds in 20 minutes.

DAILY OPTIONAL EXTRAS:

(Choose a suggested maximum of 2 of the 4 options)
GYMNASTICS
(Optional- Add to your main training)
1:
Ring muscle up complex:
Half rep + full rep
1+1 x 1-4 unbroken sets
Rest as needed x 5 sets
Notes: The half rep is basically a muscle up without the dip, so after the transition you fall back
out of the rings in to the next rep. We are looking to learn better control over rings and a faster
transition.

2:
Strict ring muscle ups, 1-4 reps x 5-10 sets (do not exceed 20 reps)
Notes: Focus on a very clear lockout at the bottom and top position, make them look ‘Instagram
perfect’. Beginners should use the low rings for banded reps.

3:
Ring false grip hang, 3x0:20
Ring support hold, 3x0:30

STRENGTH X POWER
(Optional- Add to your main training for strength bias athletes)
B2: 4 Rounds of:
Reverse lunge step with 2x DB in suitcase hold x 12 reps (6/6)
+
Alternating jumping deficit lunge (front foot on 12” block) x 12 reps (6/6)
Rest 60s

B3: Jumping complex:

Single leg broad jump x 5 reps
+
Single leg box jump x 5 reps
Repeat for both legs
x 3 sets

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Mixed Conditioning

3 Rounds of:
Run 1000m @ 10k pace
C2 Bike 5000m @ 80% FTP

Notes: FTP = functional threshold power (your 20 minute max average watts) If you do not know
yours I have put some guidelines below for you to base your % off:
Games: 330/250w
Sanctional: 280/200w
RX: 260/180
Beginner: 230/150w
(If you can get outside and do this on a actual bike then that would be even better!)

ACCESSORY
(Optional- To supplement your main training session)
Core Smash!
Superset 3 rounds of:
15s Straddle up hold
30s Pike up hold
45s Hollow Hold
60s Arch (superman) hold
Rest as needed
Body Maintenance
Hold each pose for 3 minutes:
Couch stretch left leg
Couch stretch right leg
Lizard stretch left leg
Lizard stretch right leg
Frog stretch

TUESDAY

Warm Up
(Suggestion)
Assault bike 10 minutes:
50 on : 10 off x 2
40 on : 20 off x 2
30 on: 30 off x 2
20 on : 40 off x 2
10 on : 50 off x 2

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Squat clean
3 reps EMOM x 7 minutes @ 70%
2 reps EMOM x 7 minutes @ 80% (first minute can be 75%)
1 rep EMOM x 7 minutes @ 90% (first minute can be 85%)

Notes: Maintain the same weight for each block of lifts (If the % increase is too big jump you can
use the first minute of the new block to make a smaller increase) The % here are just a guideline
so go up or down 5% if needed.

B: Compete each for time:

B1: 75/55 cal row

Rest 90s
B2: 75 Wall balls 20/14lbs to 10/9ft
Rest 90s
B3: 75 TTB
Rest 90s
B4: 75 Wall balls 20/14lbs to 10/9ft
Rest 90s
B5: 75/55 cal row

Notes: There shouldn’t be too much need to scale here. Treat each part as a new workout and go
as hard as you can. We are looking at our work:recovery ability here.

DAILY OPTIONAL EXTRAS:

(Choose a suggested maximum of 2 of the 4 options)

GYMNASTICS
(Optional- Add to your main training)
1: Strict HSPU, 2-8 reps every 30s x 10 rounds
2: Kipping HSPU, 5x5 from a max deficit (if you can use 8” or higher then reduce the deficit and
add a weighted vest)

3: Handstand hold complex

Wide hold x 10-15s
Regular hold x 10-15s
Narrow hold x 10-15s
Rest as needed
x 4 sets

STRENGTH X POWER
(Optional- Add to your main training for strength bias athletes)
3 Rounds of:
10 Sandbag to platform
100ft Sandbag bear hug carry
Then
4 Rounds of:
50ft Forward sled push
50ft backwards sled drag

Notes:
Suggested sandbag weight is 200/150lbs to a 48/44” platform (scale down if needed)
Sled weight should be very heavy but an unbroken 50ft walk.

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Mixed Conditioning

Alternating EMOM x 30 minutes

Min 1: 15 Cal row or ski
Min 2: 15 Cal assault bike
Min 3: 15 Burpees

Notes: Scale the reps as needed so that you are working for 45-50s

ACCESSORY
(Optional- To supplement your main training session)
Scap Jacked!
Superset 3 rounds of:
KB windmills x 10 reps (5/5)
100ft single arm overhead KB carry p/arm
Banded/cable reverse flys x 20 reps

Body Maintenance
Hold each pose for 3 minutes:
Pigeon stretch left
Pigeon stretch right
Standing straddle stretch
Double pigeon stretch
WEDNESDAY

Warm Up
(Suggestion)
Move through 3 rounds of:
50ft single arm OH lunge (light DB)
14 Alternating box step ups (light DB)
45s moderate effort assault bike

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Romanian (stiff leg) Deadlift from 2” deficit
3x8 reps @ 50% DL max
3x6 reps @ 60% DL max
Rest 60s between all sets

A2: 5 Rounds (not for time)

12 Deadlifts
6 Box jump overs 40/32”
Rest 90s

Notes:
Deadlift weight should be roughly 40-45-50-55-60% of DL max
Scale the box jump height if needed

A3: Superset 3 rounds of:

Barbell good mornings x12 reps
Sorenson hold x 30-45 seconds
Rest 90s

B: ’18.3’
2 Rounds for time:
100 Double unders
20 Overhead squats 115/85lbs
100 Double unders
12 Ring muscle ups
100 Double unders
20 Alternating DB snatch 50/35lbs
100 Double unders
12 Bar muscle ups
Time cap: 14 minutes

Notes: This workout was one of the hardest CF Open workouts to complete. This is a great
chance to retest and see where you are at with such a high skill workout. Beginners should scale
movements where needed to allow them to advance and get a better overall workout.

DAILY OPTIONAL EXTRAS:

(Choose a suggested maximum of 2 of the 4 options)

GYMNASTICS
(Optional- Add to your main training)
(Do not do this work before 18.3)

1: Strict pull up, build to a weighted 2RM across 5-8 sets

2: Chest to bar pull ups:

Games/Sanctional: 10-15 reps EMOM x 8-10 minutes (accumulate around 100-120 total reps)
RX/Beginner: 5-10 reps EMOM x 8-10 minutes (accumulate around 50-80 reps)
Notes: Pick a rep scheme that you think you can maintain for all sets, it should be a sub-maximal
effort (meaning that you could probably continue at the same pace for another 3-5 minutes if you
needed to) Look after your hands and do not let them rip.

STRENGTH X POWER
(Optional- Add to your main training for strength bias athletes)
C1: Split jerk (from rack or blocks)
2 reps every 75 seconds x 10 rounds, building weight across sets

C2: Split press, 5x5 reps with a 3s hold overhead on each rep

C3: Seated alternating DB strict press, 4x20 reps (10/10), rest 60s between sets

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Row Conditioning

750m @ stroke rate 20-22, 5K pace + 4-6 seconds

Rest 60s
250m @ stroke rate 20-22, max pace
Rest 2 mins
x 5 rounds

Notes: Be sure to pace the 750m efforts so that you can be consistent across all 5 sets. The
250m you can push hard and should be about 10s per 500m faster than the 750m efforts.

ACCESSORY
(Optional- To supplement your main training session)
Rotate More!
Superset 3 rounds of:
Banded woodchoppers high to low x 20 reps (10/10)
Lateral ball slams to wall x 20 reps (10/10)
Plate halos x 20 reps (10/10)

Body Maintenance
Hold each pose for 3 minutes:
Barbell assisted pec stretch
Band assisted lat stretch right
Band assisted lat stretch left
Lacrosse ball pec/lat roll right
Lacrosse ball pec/lat roll left
THURSDAY

Swim Session
(Optional)
Warm Up:
100m Freestyle
100m Catch up
100m Kick
100m Pull

Main Set:
1: 4 Rounds of:
100m Freestyle @ 100% effort
200m Freestyle easy swim recovery
Rest as needed

2: 6 Rounds of:
25m Freestyle @ 100% effort
75m Freestyle easy recovery swim
Rest as needed

Notes: Beginner level swimmers should complete just 2 sets of part 1 and 3 sets of part 2.

Swim Down:
200m easy pace breaststoke or backstroke

FRIDAY

Warm Up
(Suggestion)
Move through 3 rounds of:
Barbell Jefferson curl x 8 reps
KB windmill x 10 reps (5/5)
Turkish get up x 4 reps (2/2)

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: DB overhead squats, 3x10 reps per arm, rest as needed between sets.

Notes: Choose from an option below depending on how good your mobility is. Do not move to a
more advanced version if you can not perform the ‘easier’ version with solid technique. Athletes
that are not restricted by mobility can add heavier load to each set.
Easy: Single arm DB OH squat
Moderate: Single arm DB OH squat with a second DB in the front rack position
Hard: Dual DB overhead squat

B:
3 Rounds for time:
10 Bar facing burpees
12 Thrusters 100/70lbs
After the third round, rest 60s then:
50/35 Calorie Assault bike

Rest 6 minutes
Repeat for 3 total sets.
Notes: I can already hear the complaints as I sit and type this workout! You need to push hard on
this but not so hard that you ‘red line’ in set 1 and can not maintain a decent level of consistency.
You should have 6 scores to note from this workout, 3 sets of the thruster/burpee couplet and 3
sets of the bike.

DAILY OPTIONAL EXTRAS:

(Choose a suggested maximum of 2 of the 4 options)

GYMNASTICS
(Optional- Add to your main training)
1: 10-15 Minutes handstand walk ‘skill play’
Set up a distance of HSW that you can complete every 60,75 or 90s. If you can perform sets of
50ft well then you can add in obstacles or a change of direction to increase the difficulty.

2: Alternating EMOM x 12 minutes:

Min 1: Strict knees to elbows x 6-10 reps
Min 2: Horizontal ring rows x 6-10 reps
Min 3: Hollow rocks x 25 reps
Min 4: Chin over bar hold x 15-25s

STRENGTH X POWER
(Optional- Add to your main training for strength bias athletes)
A2: Front squat, build to a heavy single
A3: Front squat, 3x3 @ 80% of A2

A4: Superset 5 rounds of:

Vertical jump with 2x DB in suitcase hold x 8 reps
+
100m sprint (Ideally on a treadmill)
Rest 2 minutes

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Bike Conditioning

16 minutes @ 75% FTP

Rest 4 minutes
16 minutes @ 80% FTP
Rest 4 minutes
16 Minutes @ 85% FTP

Notes: FTP = Functional threshold power (20 minutes max watts) If you do not know yours I have
put some guidelines below for you to base your % off:
Games: 330/250w
Sanctional: 280/200w
RX: 260/180
Beginner: 230/150w

ACCESSORY
(Optional- To supplement your main training session)
Boulder Shoulders!
Superset 3 rounds of:
Lateral plate raise x 12 reps
Front plate raise x 12 reps
KB upright row x 12 reps
Body Maintenance
Hold each pose for 3 minutes:
Dead hang from rig (with straps)
Box assisted tricep/lat stretch
Pancake stretch
Seated pike stretch

SATURDAY

Warm Up
(Suggestion)
Hanging KB push press, 3x5 reps
Hanging KB OHS, 2x5 reps

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Push press EMOM x 10 minutes: 5-5-3-3-3-2-2-2-2-2
increase the load each round so that you finish with 5x2 reps @ 80-85%

A2: Power snatch EMOM x 10 minutes: 5-5-3-3-3-2-2-2-2-2

increase the load each round so that you finish with 5x2 reps @ 80-85%

A3: Hang power clean EMOM x 10 minutes: 5-5-3-3-3-2-2-2-2-2

increase the load each round so that you finish with 5x2 reps @ 80-85%

B: ‘2007’
For time:
Row 1000m
Then 5 rounds of
25 Pull ups
7 Shoulder to overhead 135/95lbs

Notes: This is a CF Games workout used in both 2007 and 2013.

Games/Sanctional athletes: Complete as above
RX athletes: 21 pull ups per round
Beginner athletes: 16 Pull ups per round + 7 STOH @ 115/85lbs

DAILY OPTIONAL EXTRAS:

(Choose a suggested maximum of 2 of the 4 options)

GYMNASTICS
(Optional- Add to your main training)
1: Strict HSPU, 6x 4-8 reps
Notes: Draw a mark around your hands at your usual HSPU width, then make an additional mark
2 inches wider and 2 inches more narrow. Complete 2 sets with your hands in each of the 3
positions (6 sets total)

2: Strict ring dips, 5-10 reps EMOM x 8 minutes

3: Push ups complex:

3 rounds of:
7 reps wide width
7 reps regular width
7 reps narrow width
Rest as needed
STRENGTH X POWER
(Optional- Add to your main training for strength bias athletes)
A4: Superset 4 rounds of:
Barbell bent over row x 8 reps (heavy)
+
DB reverse flys x 12 reps (light)
Rest 90s

A5: GHR, 4x8-12 reps, rest 60s between sets (use band assistance if needed)

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Mixed Conditioning

3 minutes on : 2 minutes off x 10 rounds:

Ski 500/450m
AMRAP distance run

Notes: This workout is ideally done on an Assault runner or similar piece of equipment. If you do
not have one then switch the workout around and run 400m the AMRAP distance ski.

ACCESSORY
(Optional- To supplement your main training session)
Posterior Pump!
40-30-20-10 of:
Banded hamstring curls
Russian KB swings

Body Maintenance
Hold each pose for 3 minutes:
Box assisted hamstring stretch right
Box assisted hamstring stretch left
Box assisted glute stretch right
Box assisted glute stretch left