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Cave Strong-training of the day (TOD)

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warm up (not timed)

kettlebell figure 8’s x 30 reps

kettlebell 360’s x 20 reps

sit ups x 15 reps

push ups x 10 reps

bear crawls x 100 feet

skill (5 minutes)

stone/keg loading set up

strength (15 minutes)

stone/keg loading x 3/3/3 reps

conditioning (4 rounds)

farmers walk x 100 feet

tire flips x 3

pull ups x 5 reps

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Cave Strong-training of the day (TOD)

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warm up (not timed)

bear crawls x 100 feet

dumbbell hang power snatches x 10/10 reps

tin mans x 100 feet

kettlebell swings x 35 swings

grinder kord push ups x 15 reps

skill (5 minutes)

floor press set up and light reps

strength (15 minutes)

floor press x 8/8/8/8 reps

conditioning (4 rounds)

battling ropes x 50 waves

sprawls x 10 reps

kettlebell goblet squats x 10 reps

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Cave Strong-training of the day (TOD)

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warm up (not timed)

weight plate orbits x 30 reps

resistance archer pulls x 25/25 reps

pause resistance band high pulls x 15 reps

side shuffles x 300 feet

skill (5 minutes)

front squat set up and light reps

strength (15 minutes)

front squats x 5/5/5/5/5  reps

conditioning (2 rounds)

Battling Ropes x 100 waves

kettlebell helicopters x 20 reps

recline rope climbs x 5 reps

scissor sit ups x 20 reps

CrossFit Open Workout 15.1

warm up on your own for 10 minutes, then do

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

Cave Strong-training of the day (TOD)

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warm up (not timed)

clock push ups x one at each hour position

mountain climbers x 40 reps

overhead carry walking lunges x 100 feet

sit ups x 20 reps

skill (5 minutes)

barbell push press set up and light reps

strength (15 minutes)

barbell push press x  10/10/10 reps

conditioning (3 rounds)

grinder kord flys x 10 reps

grinder kord reverse flys x 10 reps

dumbbell star complex x 1

moutain climbers x 40 reps

Cave Strong-training of the day (TOD)

 

 

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warm up (not timed)

kettlebell 360’s x 30 reps

kettlebell figure 8’s x 30 reps

tin mans x 100 feet

Airborne Heismans x 100 feet

snatch shrugs x 15 reps

snatch high pulls x 15 reps

skill (5 minutes)

barbell power snatch set up and light reps

strength (15 minutes)

barbell power snatch x 3 reps x 7 sets

conditioning (3 rounds)

isometric leg lift with kettlebell pull-overs x 15 reps

pause supermans x 10 reps

strict pull-ups x 5 reps

Cave Strong-training of the day (TOD)

warm up (not timed)

grinder kord recline rows x 15 reps

grinder kord push ups x 15 reps

walking lunges x 100 feet

rotation push ups x 10 reps

traveling broad jumps x 100 feet

skill (5 minutes)

Zercher sandbag cleans set up and light reps

strength (15 minutes)

Zercher sandbag cleans x 10/10/10 reps

conditioning (3 rounds)

dumbbell hang power snatch x 10/10 reps

plank walk ups x 10 reps

hanging knee raises x 10 reps

 

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Cave Strong-training of the day (TOD)

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warm up (not timed)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

resistance band baseball swings x 20/20 reps

kettlebell swings x 50 reps

skill (5 minutes)

bench press set up and light reps

strength (15 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning (4 rounds)

grinder kord pike push-ups x 5 reps

kettlebell goblet squats x 10 reps