Workout

Tabata squats (0:20 sec work/0:10 rest for 8 rounds. No fewer than 15 squats per interval.)
50 sit-ups
10 strict muscle-ups
50 sit-ups
Tabata squats (No fewer than 15 squats per interval.)

Workout

21 rep back squat

Then,

As many reps as possible in 20 minutes of:
1 box jump (30”/24”) + 1 strict pull-up
2 box jumps + 2 strict pull-ups
3 box jumps + 3 strict pull-ups
4 box jumps + 4 strict pull-ups…

Add one rep each round until the 20 minutes has elapsed.

Rest day

If you don’t feel like resting today, go for a run that is 20-30 minutes long.

__________

You’ve procrastinated long enough! Get registered for the CrossFit Open and tell us your why.

Workout

2 rounds for total reps of:

In 2:00:
20 bodyweight deadlifts
Max reps sit-ups

Rest 1:00

In 2:00:
30 sit-ups
Max reps bodyweight deadlifts

Rest 1:00

Workout

Wall ball for total reps:

030 on/0:30 off
1:00 on/1:00 off
1:30 on/1:30 off
2:00 on

Rest day or make-up day

__________

Watch Common Flaws in the Deadlift from CrossFit.com.

Workout

Overhead squat
15-15-15

Then,

Max distance row at or below 2:00/500m pace / 2:10/500m pace

Workout

AMRAP 10:00
50 double-unders
20 knees-to-elbows
20 pistols

Workout

21 rep back squat
Complete set in under 2:00.

Then,

4 rounds of:
500m row
Max set ring dips

Superset and rest as needed between efforts.

Rest day

__________

Read Carbohydrate Selections: The Right Carb for the Right Job from CrossFit.com.