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This article has been brought to you to give you easy access and reference to previous CrossFit Open workouts so you have them all in one place. Be sure to save this article so you can keep coming back to it the CrossFit Open Workouts 2018
*Disclaimer - Please note ICON Nutrition is in not affiliated to or endorsed by CrossFit Inc. Views of this blog are of our own opinion and love of the sport of CrossFit*
Open Workout 18.1
RX:
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell
(Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row
Women use 35-lb. dumbbell
Scaled:
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row
Men use 35-lb. dumbbell
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row
Women use 20-lb. dumbbell
Masters:
(Masters Men 55-59, Masters Men 60+)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 35-lb. dumbbell
(Masters Women 55-59, Masters Women 60+)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row
Women use 20-lb. dumbbell
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+)
Complete as many rounds as possible in 20 minutes of:
8 sit-ups
10 dumbbell hang clean and jerks
14-cal. row
Men use 20-lb. dumbbell
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds as possible in 20 minutes of:
8 sit-ups
10 dumbbell hang clean and jerks
12-cal. row
Women use 10-lb. dumbbell
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Boys use 35-lb. dumbbell
Girls
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row
Girls use 20-lb. dumbbell
Teen Ages 16-17
Men
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Boys use 50-lb. dumbbell
Women
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row
Girls use 35-lb. dumbbell
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row
Men use 20-lb. dumbbell
Girls
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row
Girls use 10-lb. dumbbell
Teen Ages 16-17
Men
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row
Men use 35-lb. dumbbell
Women
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row
Women use 20-lb. dumbbell
Open Workout 18.2
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 35-lb. dumbbells, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 20-lb. dumbbells, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Masters
(Masters Men 55-59, Masters Men 60+,
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
(Masters Women 55-59, Masters Women 60+)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 20-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 20-lb. dumbbells, burpee over empty barbell, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Scaled Masters Women 55-59, Scaled Masters Women 60+)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 10-lb. dumbbells, burpee over empty barbell, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Boys use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Girls
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Girls use 20-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Teen Ages 16-17
Men
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Women
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees, stepping burpees allowed
Boys use 20-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Girls
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees, stepping burpees allowed
Girls use 10-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Teen Ages 16-17
Men
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 35-lb. dumbbells, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Women
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees , stepping burpees allowed
Women use 20-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Open Workout 18.3
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Masters
(Masters Men 55-59, Masters Men 60+)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 chest-to-bar pull-ups
Men perform 75-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
(Masters Women 55-59, Masters Women 60+)
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 chest-to-bar pull-ups
Women perform 55-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 jumping chest-to-bar pull-ups
Men perform 45-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 jumping chest-to-bar pull-ups
Women perform 35-lb. OHS, 10-lb. DB snatches
Time cap: 14 minutes
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Girls perform 55-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Teen Ages 16-17
Men
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
Women
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Boys perform 45-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Girls
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Girls perform 35-lb. OHS, 10-lb. DB snatches
Time cap: 14 minutes
Teen Ages 16-17
Men
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Women
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Open Workout 18.4
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
Masters
(Masters Men 55-59, Masters Men 60+)
For time:
21 deadlifts, 185 lb.
21 push presses, 95 lb.
15 deadlifts, 185 lb.
15 push presses, 95 lb.
9 deadlifts, 185 lb.
9 push presses, 95 lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups
Time cap: 9 min.
(Masters Women 55-59, Masters Women 60+)
For time:
21 deadlifts, 125 lb.
21 push presses, 65 lb.
15 deadlifts, 125 lb.
15 push presses, 65 lb.
9 deadlifts, 125 lb.
9 push presses, 65 lb.
21 deadlifts, 165 lb.
10 handstand push-ups
15 deadlifts, 165 lb.
10 handstand push-ups
9 deadlifts, 165 lb.
10 handstand push-ups
Time cap: 9 min.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
For time:
21 deadlifts, 115 lb.
21 hand-release knee push-ups
15 deadlifts, 115 lb.
15 hand-release knee push-ups
9 deadlifts, 115 lb.
9 hand-release knee push-ups
21 deadlifts, 155 lb.
50-ft. bear crawl
15 deadlifts, 155 lb.
50-ft. bear crawl
9 deadlifts, 155 lb.
50-ft. bear crawl
Time cap: 9 min.
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
For time:
21 deadlifts, 80 lb.
21 hand-release knee push-ups
15 deadlifts, 80 lb.
15 hand-release knee push-ups
9 deadlifts, 80 lb.
9 hand-release knee push-ups
21 deadlifts, 105 lb.
50-ft. bear crawl
15 deadlifts, 105 lb.
50-ft. bear crawl
9 deadlifts, 105 lb.
50-ft. bear crawl
Time cap: 9 min.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
For time:
21 deadlifts, 135 lb.
21 handstand push-ups
15 deadlifts, 135 lb.
15 handstand push-ups
9 deadlifts, 135 lb.
9 handstand push-ups
21 deadlifts, 185 lb.
50-ft. handstand walk
15 deadlifts, 185 lb.
50-ft. handstand walk
9 deadlifts, 185 lb.
50-ft. handstand walk
Time cap: 9 min.
Girls
For time:
21 deadlifts, 95 lb.
21 handstand push-ups
15 deadlifts, 95 lb.
15 handstand push-ups
9 deadlifts, 95 lb.
9 handstand push-ups
21 deadlifts, 135 lb.
50-ft. handstand walk
15 deadlifts, 135 lb.
50-ft. handstand walk
9 deadlifts, 135 lb.
50-ft. handstand walk
Time cap: 9 min.
Teen Ages 16-17
Men
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
For time:
21 deadlifts, 75 lb.
21 hand-release push-ups
15 deadlifts, 75 lb.
15 hand-release push-ups
9 deadlifts, 75 lb.
9 hand-release push-ups
21 deadlifts, 95 lb.
50-ft. bear crawl
15 deadlifts, 95 lb.
50-ft. bear crawl
9 deadlifts, 95 lb.
50-ft. bear crawl
Time cap: 9 min.
Girls
For time:
21 deadlifts, 55 lb.
21 hand-release push-ups
15 deadlifts, 55 lb.
15 hand-release push-ups
9 deadlifts, 55 lb.
9 hand-release push-ups
21 deadlifts, 75 lb.
50-ft. bear crawl
15 deadlifts, 75 lb.
50-ft. bear crawl
9 deadlifts, 75 lb.
50-ft. bear crawl
Time cap: 9 min.
Teen Ages 16-17
Men
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
Women
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
Open Workout 18.5
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
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.
Men use 100 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
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.
Men use 65 lb.
Women use 45 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chin-over-bar pull-ups
6 thrusters
6 chin-over-bar pull-ups
9 thrusters
9 chin-over-bar pull-ups
12 thrusters
12 chin-over-bar pull-ups
15 thrusters
15 chin-over-bar pull-ups
18 thrusters
18 chin-over-bar pull-ups
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.
Men use 65 lb.
Women use 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
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.
Men use 45 lb.
Women use 35 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chin-over-bar pull-ups
6 thrusters
6 chin-over-bar pull-ups
9 thrusters
9 chin-over-bar pull-ups
12 thrusters
12 chin-over-bar pull-ups
15 thrusters
15 chin-over-bar pull-ups
18 thrusters
18 chin-over-bar pull-ups
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.
Boys use 65 lb.
Girls use 45 lb.
Teen Ages 16-17
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
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.
Men use 100 lb.
Women use 65 lb.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
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.
Boys use 45 lb.
Girls use 35 lb.
Teen Ages 16-17
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
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.
Men use 65 lb.
Women use 45 lb.