Open Workout 15.4
Athletes can choose to do the Open Workout or FGB.
If FGB is performed athletes will need to perform the
Open on another day.

Warm Up
800m
10 Minutes on your own

WOD – Fight Gone Bad

Warm Up
3 Rounds:
400m
Lunge><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD –  Preliminary Fight
15-9-3
Push Press
Box Jumps
SDLHP
Jumprope (add a zero to number)
Ball Slams

Sign up for Fight gone Bad
Explanation of Fight Gone Bad

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 Double Unders

Push Press 5×5
American Swings 3×20

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups

CrossFit Open 15.3
Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
Falling Starts

WOD
400m Run
50 Air Squats
400m Run
40 Air Squats
400m Run
30 Air Squats
400m Run
20 Air Squats
400m Run
10 Air Squats

CrossFit Open Workout 15.3

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
75 Double Unders (Jump Rope)

Overhead Squat 5×5
Thrusters 3×20

WOD – Wendy
75 Snatch For Time (40kg Bar)

Hollow Rock 3×30 Sec

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
30 Minute AMRAP
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
Gorilla/Army Crawl
400m
10 Box Jumps
5 Inch Worms
5 Hang Cleans

Press to Overhead Squat 3 x15
Cleans 5×5

WOD – “Valerie”
50 – 40 – 30 – 20 – 10
Push Ups
Sit Ups
Air Squats
Pull Ups

Russian Twists 3 x 50 (w/a KettleBell)

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
(Bar of Choice)
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Midline
3 Rounds:
20 Back Extentions
20 Toes to Bar or Knee Ups
20 Russian Twists

Finish Open Workout 15.2
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD – Ursula
75 Clean and Jerk  (10kg/10#)

Midline
Superman 5×30 Sec