WARM-UP

2 ROUNDS

:30 Partitioned Rowing*

5 Inchworm w/ Push-Up

10 Glute Bridge-Ups

*Round 1= Arms Only Row, Round 2= Legs Only Row.

Into…

1 ROUND

:30 Stroke Rate Rowing @ 22s/m

5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m

5 Strict Burpees*

:30 Stroke Rate Rowing @ 26s/m

5 Burpees

:30 28s/m Stroke Rate Rowing

5 Fast Burpees

*1 Rep = Hand to the Ground + Jump back

+ Push-Up + Jump Forward + Stand +

Jump.

WORKOUT (ALL)

FOR TIME

5000m Row*

*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

GENERAL WARM-UP

1-2 ROUNDS

30 Single Unders

5/5 Moose Antlers

8 Groiner + Twist

6 Cossack Squats

10 PVC Pass Throughs

Into…

SPECIFIC WARM-UP

2 ROUNDS*

10 Single, Single, High Jump

10 Slow Alt. Deadbugs

5 PVC/BB Hang Muscle Clean or Snatch

5 PVC/BB Front or OH Squats

*1st Round perform with PVC Pipe, 2nd Round perform with Barbell

STRENGTH (PERFORMANCE) 3×10

Overhead Squat

Overhead Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

STRENGTH (FITNESS)

3×10 Front Squat

Front Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

7 Power Snatches (75/55)

7 Overhead Squats

35 Double Unders

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP × 7 MINUTES

7 Power Cleans (75/55)

7 Front Squats

70 Single Unders

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW...

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

WARM-UP

25′ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP × 3 MINUTES

25′ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP × 3 MINUTES

25′ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Ups

WORKOUT (PERFORMANCE)

EMOM × 25 MINUTES

MIN 1 – :50 Max No Push-Up Renegade

Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Rope Climbs

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

KG DB: (50/35)

WORKOUT (FITNESS)

EMOM × 25 MINUTES

MIN 1 – :50 Max No Push-Up Renegade

Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

KG DB: (35/20)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some

LIGHT weight.

WARM-UP

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep Split Jerk

(Score is Weight)

WORKOUT

“FEELING FRIDA”

EVERY 2:00 X 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

WARM-UP

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

STRENGTH

EVERY 1:30 X 6 SETS*

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

HERO PARTNER WORKOUT

“LAURA”

IN TEAMS OF 2…

AMRAP × 21 MINUTES*

30 Cal Row

20 Burpees Over Rower

10 Power Cleans (155/105)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete,

Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

HERO WORKOUT

SOLO VERSION...

AMRAP X 21 MINUTES

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

GENERAL WARM-UP

(MIN 0-5)

25ft Line Drills…

Toe Walk

Heel Walk

High Kicks

Alt. Hip Openers (hug knee into chest and open out wide)

Bear Crawl

Quad Crawl

AC Skip

Into…

SPECIFIC WARM-UP

(5-15)

1 ROUND

200m Run

12 Alt. 90-90 Hip Rotations

12 Alt. Bird Dogs

12 Alt. Deadbugs

1 ROUND

200m Run

12 Alt. Lunge-Lunge-Squat

12/12 Single Leg Glute Bridge-Ups

12 Sit-Ups

1 ROUND

400m Run (time trial!)

12 Alt. Curtsy Lunges

12 Calf Raises + 12 Tib Raises

12 Weighted Sit-Ups

WORKOUT

“RUNNING RBG”

EMOM X 16 MINUTES

MIN 1&2 – 400m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest. GHD Sit-Ups Optional.

(Score is Total Sit-Ups)

PARTNER FINISHER

AMRAP X 8 MINUTES*

10 Alt. Lunges

10 DB Slides

*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

(Score is Rounds + Reps)

WARM-UP

2 ROUNDS

8 Groiners

8 Push-Up to Pike

8 Ring Rows

8 Strict Press*

Into…

2 ROUNDS

8 Kang Squats

8 Hand-Release Push-Ups**

8 Kip Swings

8 Front Squats***

*Push Press in Round 2

** Pike Push-Ups in Round 2

*** Thrusters in Round 2

EXTENDED WARM-UP

3 SETS

5 Thrusters*

5-7 Chest to Bars or Jumping Pull-Ups

3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

(No Measure)

WORKOUT

“DEAR DOLLY”

FOR TIME*

100 Thrusters (95/65)

80 Chest to Bars

60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is time)

WARM-UP

1 ROUND

12 Cat Cows

6/6 Single Leg Glute Bridge-Ups

6/6 Split Squat

12 Good Morning

Into…

1 ROUND

12 Alt. Bird Dogs

12 Glute Bridge-Ups

6 Alt. Box Step-Overs

12 Barbell RDL

Into…

1 ROUND

12 Alt. Scorpion Kicks

12 Alt. Glute Bridge March

6 Half Box Jumps

12 Barbell Deadlifts

STRENGTH

5-5-5-5

Double Overhand Deadlift*

*Start Moderate and Build past Workout Weight.

(Score is Weight)

“CATCHING SOME EARHART

4 SETS

AMRAP X 3 MINUTES*

4-6-8-and so on…

Box Jump Overs (24/20)

1-2-3-and so on…

Deadlifts (225/155)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

WARM-UP

3 SETS

50 Single Unders or :30 Cardio Choice

5 Reps of (1) Up-Down + (1) Hand Release Push-Up

5/5 Slow Plate Around the Worlds

5 Plate Ground to Overhead (w/:01 Pause at Top in Press Position)

10 Plate Strict Press (W/ :01 Pause at Top in Press Position)

SKILL

EMOM X 8 MINUTES

MIN 1 – :30 Handstand Hold Option*

MIN 2 – :30 Strict Handstand Push-Ups or Hand Release

Push-Ups

*HS Hold Options…

DBL DB Overhead Hold

Pike Hold

Wall Handstand Hold

Freestanding Hold

WORKOUT

“DEATH BY BURPEES”

EMOM X 20 MINUTES

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6

Burpees on the next minute, and so on…

(Score is Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-