AMRAP Open Prep

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disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
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for any outcomes or a lack thereof.
2
AMRAP Plus One “Open Prep”
One of our most complete programs yet! Our 12-week (5 days a week = Rx) “Open
Prep” program is packed with over 60 workouts designed for the athlete that wants to
perform at their peak in the upcoming season.
The premise of this program is designed to build and maintain strength in the
mandatory lifts for the “Open” while providing the conditioning and aerobic base to
push further and harder than ever.
This 12-week program prioritizes conditioning first and will get the most out of your
body and mental game. Every day will be comprised of a WOD, followed by a variety of
interval pieces. Building and maintaining your motor takes top priority.
At the conclusion of every day there will be either an extra mono-structural
conditioning piece that will challenge the way you approach these workouts when
they surface in the “Open”, and/or a gymnastics skill piece meant to train those sticky
movements that have been slowing you down.
As you take on this 12-week program leading into the “Open” remember, the only
way to make steps forward is by learning to embrace the rep schemes, trusting your
capacity to do the work, and holding on till the clock stops rolling.
The program also provides scaled versions of each movement as well as scaled
weights to provide guidance for the beginner/intermediate athletes accepting the
challenge the “Open” presents.
So whether you are a fire-breathing machine or participating in the “Open” for the first
time this program has all the tools you need to be at your best!
**Scaled movements in glossary
3
Week 1
Day 1
Metcon:
21 PWR Snatch (115/75lbs)
9 C2B
15 PWR Snatch
15 C2B
9 PWR Snatch
21 C2B
Interval:
Alternate EMOM18:
10 Box Jump (stepdown)
6 DB PWR Clean
OLY:
T&G PWR Snatch 4x8
Lift:
OFF
Extra Conditioning:
EMOM10:
Air Assault Bike Max Calories in :30sec
Accessory Work:
OFF
4
Day 2
Metcon:
AMRAP15:
30 Alternate DB Snatch
Row 200m
10 Burpee Over Row
Interval:
OFF
OLY:
Push Jerk 5x5
Lift:
Back Squat 5x5
Extra Conditioning:
OFF
Accessory Work:
AMRAP5:
T2B
5
Day 3
Metcon:
AMRAP8:
20 Wall Balls
5 Muscle Ups
Interval:
Every 3:00 for 15:00:
200m Run
15 Pull Ups
OLY:
T&G Squat Clean 4x8
Lift:
OFF
Extra Conditioning:
EMOM14:
100m Row (SPRINT)
Accessory Work:
OFF

6
Day 4
Metcon:
AMRAP12:
10 PWR Clean (135/95)
8 HSPU
10 Burpee Box Jump Over
8 HSPU
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 5x6
Extra Conditioning:
OFF
Accessory Work:
3sets :
Max Unbroken Bar Muscle Ups
7
Day 5
Metcon:
3 Rounds:
21 C2B
7 OHS (155/115)
-then-
3 Rounds:
21 Calorie AAB
7 Front Squat (155/115)
Interval:
Alternate EMOM20:
5 T&G Clusters (95/65)
30 DU
OLY:
4 Sets:
Squat Snatch + 4 OHS
Lift: OFF
Extra Conditioning:
E2MOM (Every 2nd Minute) 10:
200m Run
Accessory Work: OFF
8
Week 2
Day 1
Metcon:
30 Hang Cleans @ 135/95
30 Front Squats @ 135/95
15 HSPU
10 HSPU
5 HSPU
Interval:
Alternate EMOM16:
1 Rope Climb
6 Burpee Box Jump Over
OLY:
T&G PWR Snatch 4x9
Lift:
OFF
Extra Conditioning:
500m Row x 8
Accessory Work:
OFF
9

Day 2
Metcon:
3 Rounds:
50 DU
50ft DB Lunge
(50/35) 50 Wall Balls
Interval:
OFF
OLY:
Push Press 5x5
Lift:
Back Squat 5x5 (heavier)
Extra Conditioning:
OFF
Accessory Work:
4 sets MAX UnBroken TTB

10
Day 3
Metcon:
AMRAP10:
5 Hang Squat Clean (155/105)
7 Bar Facing Burpees
Interval:
EMOM10:
15 Calorie AAB
OLY:
T&G Squat Clean 4x6
(Heavier than last week)
Lift:
OFF
Extra Conditioning:
4 Rounds:
1k AAB
- 1:30 rest-
Accessory Work:
OFF

11
Day 4
Metcon:
8 Rounds:
5 Snatch to Over Head (95/65)
10 Deadlift
15 Box Jump 24”/20”
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 3x12
Extra Conditioning:
OFF
Accessory Work:
10:00 Strict HSPU Practice

12
Day 5
Metcon:
5 Rounds:
25 Calorie Row
16 C2B
9 HSPU
Interval:
5 Rounds:
100m Sprint
9 DB Clean (50/35)
-1:00rest-
OLY:
2 Squat Snatch + 7 OHS (4sets)
Lift:
OFF
Extra Conditioning:
5 Rounds:
30 Calorie Row
-1:1 rest-
Accessory Work:
OFF

13
Week 3
Day 1
Metcon:
AMRAP7:
2 Deadlift (185/125)
etc….
Interval:
EMOM10:
3 Squat Snatch + 5 TTB
OLY:
T&G PWR Snatch 4 x MAX Reps
Lift: OFF
Extra Conditioning:
EMOM10 :
AAB Max Calories in :30sec
Accessory Work:
OFF
14

Day 2
Metcon:
3 Rounds:
8 DB C&J (50/35)
16 C2B
Interval:
OFF
OLY:
Push Jerk 6x4
Lift:
Back Squat 5x5 (heavier)
Extra Conditioning:
OFF
Accessory Work:
5 Pull Up + 3 C2B + 2 Bar Muscle Ups (5 Sets)

15
Day 3
Metcon:
AMRAP15:
15 Hang Snatch (95/65)
10 OHS
Interval:
E3MOM for 15:00:
4 Dead Lift + 4 Hang Cleans + 4 Front Squat + 4 Push Jerk
OLY:
T&G Squat Clean 4x8
Lift:
OFF
Extra Conditioning:
EMOM14:
100m Row (SPRINT)
Accessory Work:
OFF

16
Day 4
Metcon:
10 Alternate DB Snatch (50/35)
10 Burpee Box Jump Over (24”/20”)
20-10-30-10-40-10-50-10
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 5x5
Extra Conditioning:
OFF
Accessory Work:
10:00 Ring Muscle Up practice

17
Day 5
Metcon:
30 Clean & Jerk (115/85)
30 Box Jump (30”/24”)
30 Ring Dip
30 Wall Ball (20/14)
30 Burpee to 6’
Interval:
Alternate EMOM20:
8 OHS (95/65)
15 TTB
OLY:
Lift:
OFF
Extra Conditioning:
5 Rounds:
400m Run
-1:30 rest-
Accessory Work:
OFF

18
Week 4
Day 1
Metcon:
3 Rounds
30 KB snatch (53/35)
30 Hand Release Push Up
-5:00rest-
21-15-9
Hang Squat Clean (115/75) + TTB
Interval:
3 Rounds:
1 Rope Climb
3 Strict HSPU
5 PWR Snatch 135
OLY:
T&G PWR Snatch 3x12
Lift:
OFF
Extra Conditioning:
3 Rounds:
AAB Work: 1:00 @easy/1:00 @59rpm/1:00 @61rpm/:30 @63+rpm (1:30 rest)
Accessory Work:
OFF
19

Day 2
Metcon:
21-15-9:
Burpee to 6”
C2B
Alternate DB Snatch (50/35)
Interval:
OFF
OLY:
Push Jerk 6x3
Lift:
Back Squat 4x7
Extra Conditioning:
OFF
Accessory Work:
AMRAP5:
Max Sets of 5 Unbroken HSPU

20
Day 3
Metcon:
AMRAP3:
15 TTB
7 C&J (135/95)
-1:00rest-
AMRAP3:
35 DU
12 OHS (115/75)
-1:00rest-
AMRAP3:
Bar Facing Burpees
Interval:
Every 3:00 for 18:00:
7 DB Hang Squat Clean (50/35)
14 Box Jump (24/20)
OLY:
T&G Squat Clean establish a 5RM
Lift:
OFF
Extra Conditioning:
Complete 200m Run every 45 seconds until failure
(if you do not complete 5 reps + rest finish through 5 reps)
Accessory Work:
OFF
21

Day 4
Metcon:
3 Rounds:
200m DB Farmer Carry (50/35)
20 DB PWR Clean
15 Box Jump Over (24”/20”)
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 4x10
Extra Conditioning:
OFF
Accessory Work:
AMRAP7 :
Max Sets of 4 Unbroken Ring Muscle Ups

22
Day 5
Metcon:
50 Calorie Row
6 HSPU
/ 40-9/ 30-12/ 20-15/ 10-18
Interval:
Alternate EMOM20:
8 Thrusters (75/55)
40 DU
OLY:
5 Squat Snatch + 5 OHS (3 sets)
Lift:
OFF
Extra Conditioning:
E2MOM 16:
35 Calorie Row (HARD)
Accessory Work:
OFF

23
Week 5
Day 1
Metcon:
21 Calorie Row
21 Burpee over Erg
(2 rope climb)
15/15
(2)
9/9
(2)
Interval:
Alternate EMOM12:
5 Dead Lift (185/135)
15 Wall Balls (30/20)
OLY:
T&G PWR Snatch 5x5
Lift:
OFF
Extra Conditioning:
4 Rounds:
50 Calorie AAB (1:1 Rest)
Accessory Work:
OFF

24
Day 2
Metcon:
AMRAP7:
7 Squat Clean (155/115)
40 Double Unders
Interval:
OFF
OLY:
Push Press:
10x2 HEAVY
Lift:
OFF
Extra Conditioning:
Back Squat 4x3
Accessory Work:
3 Sets of 2:00:
Max Strict Ring Dips

25
Day 3
Metcon:
AMRAP20:
200m Run
10 Muscle Ups
200m Run
25 C2B
200m Run
10 Shoulder to Overhead (155/115)
200m Run
25 Bar Facing Burpee
Interval:
E3MOM 12:
8 DB PWR Clean + 8 DB Lunge + 8 DB Front Squat + 8 DB Lunge
OLY:
PWR Clean (SINGLES) 5x4
Lift:
OFF
Extra Conditioning:
AAB 5 Rounds: 1:00 Hard / 1:00 Slow
Accessory Work:
OFF

26
Day 4
Metcon:
(TABATA STYLE - 20s/10s):
8 Rounds:
TTB
-1:00rest-
8 Rounds:
DB Thruster (50/35)
-1:00rest-
8 Rounds:
Double Unders
-1:00rest-
8 Rounds:
Front Squat (185/135)
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 3x MAX REPS (135/95)
Extra Conditioning:
OFF
Accessory Work:
10:00 Muscle Ups Practice

27
Day 5
Metcon:
AMRAP12:
50 Calorie Row
40 TTB
30 Wall Balls
10 Bar Muscle Ups
Interval:
Alternate EMOM 10:
4 Squat Snatch (115/85)
8 C2B
OLY:
OHS 5x3
Lift:
OFF
Extra Conditioning:
5x 400m Run
-1:1 rest-
Accessory Work:
OFF

28
Week 6
Day 1
Metcon:
3 Rounds:
20 Box Jump (24/20)
20 HSPU
Interval:
EMOM10:
2 Muscle Ups + 4 Ring Dips
OLY:
T&G PWR Snatch 4x MAX Reps
Lift:
OFF
Extra Conditioning:
(AAB work:)
1:00 @ Easy 1:00 @60rpm 1:00 @62rpm 1:00 @64rpm
-1:00rest-
Accessory Work: OFF

29
Day 2
Metcon:
500m row
6 Rope Climb
500m row
4 Leg Less Rope Climb
500m row
2 L-Sit Rope Climb
Interval:
OFF
OLY:
Push Jerk 6x4
Lift:
Back Squat Establish a 3 Rep Max
Extra Conditioning:
OFF
Accessory Work:
5 sets:
7 Pull Ups + 5 C2B + 3 Bar Muscle Ups

30
Day 3
Metcon:
5 Rounds:
5 Muscle Ups
Interval:
E2MOM 10:
3 Strict HSPU + 9 HSPU
OLY:
T&G Squat Clean 4x8
Lift:
OFF
Extra Conditioning:
4 Rounds:
1k Row
-1:1 rest-
Accessory Work:
OFF

31
Day 4
Metcon:
6 Rounds:
200m run
8 Hang Clean & Jerk (135/95)
16 Bar Facing Burpee
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 4x3
Extra Conditioning:
OFF
Accessory Work:
4 x Max Unbroken TTB

32
Day 5
Metcon:
4 Rounds:
12 PWR Snatch (95/65)
8 Thruster
500m Row
-2:00rest-
Interval:
EMOM12:
MAX Thruster in 30 seconds (95/65)
OLY:
Lift:
OFF
Extra Conditioning:
4 x 800m Run (Steady pace every round within 5 seconds of each other)
Accessory Work:
OFF

33
Week 7
Day 1
Metcon:
3 x AMRAP3:
8 Sumo Deadlift High Pull (95/65)
12 Calorie AAB
-2:00rest-
Interval:
EMOM8:
4 Hang Squat Clean (build in weight)
OLY:
T&G PWR Snatch 4x Max Reps (115/85)
Lift:
OFF
Extra Conditioning:
Row 5 x 3:00 MAX Meters
-1:00rest-
Accessory Work:
OFF

34
Day 2
Metcon:
12-9-6:
Muscle Ups
HSPU
TTB
Box Jump (24/20)
Interval:
OFF
OLY:
Push Jerk 5x5
Lift:
Back Squat Establish 3 Rep Max
Extra Conditioning:
OFF
Accessory Work:
8x8 Ring Dips

35
Day 3
Metcon:
AMRAP7:
7 Bar Muscle Ups
7 PWR Clean (155/115)
7 Bar Facing Burpee
Interval:
Alternate EMOM12:
7 DB PWR Clean (50/35)
7 DB Shoulder to Overhead
OLY:
T&G PWR Clean 3x8
Lift:
OFF
Extra Conditioning:
Complete 200m Run every :45 seconds until failure
(if you do not complete 5 reps rest and finish through 5 reps)
Accessory Work:
OFF

36
Day 4
Metcon:
AMRAP6:
2 Hang Snatch (95/65)
2 C2B
4-4/6-6/8-8
Interval:
OFF
OLY:
OFF
Lift:
Deadlift establish 5 Rep Max
Extra Conditioning:
OFF
Accessory Work:
AMRAP5:
Max Sets 4 Bar Muscle Ups

37
Day 5
Metcon:
-EMOM 4 Burpees-
For Time
Interval:
EMOM12:
20 DU
OLY:
4x3 OHS
Lift:
OFF
Extra Conditioning:
150 Calorie Row (steady pace)
Accessory Work:
OFF

38
Week 8
Day 1
Metcon:
AMRAP10:
8 C&J (115/85)
10 Box Jump (24/20)
12 Pullup
-30s rest-
Interval:
Alternate EMOM12:
7 burpees
OLY:
T&G PWR Snatch 5x3 (LIGHT WORK)
Lift:
OFF
Extra Conditioning:
5x 400m Run (steady pace)
Accessory Work:
OFF

39
Day 2
Metcon:
5 Rounds:
3 hang clean (155/115)
20 Calorie Row
Interval:
OFF
OLY:
Push Press 5x3 (LIGHT WORK)
Lift:
Back Squat 5x5 (LIGHT WORK)
Extra Conditioning:
OFF
Accessory Work:
3 Sets of 2:00 :
Max sets of 8 HSPU

40
Day 3
Metcon:
3 Rounds:
30 pullups
15 Thrusters (95/65)
Interval:
E2MOM 20:
15 Calorie Row
5 Burpees over Erg
OLY:
PWR Clean (SINGLES) 5x3 (LIGHT WORK)
Lift:
OFF
Extra Conditioning:
4 x AAB 1k
Accessory Work:
OFF

41
Day 4
Metcon:
6 Rounds (for total reps):
1:00 Row Calorie/ 1:00 Burpees/ 1:00 DU/ 1:00 rest
Interval:
OFF
OLY:
OFF
Lift:
Deadlift 5x5 (LIGHT WORK)
Extra Conditioning:
OFF
Accessory Work:
5sets:
3 Muscle Ups + 5 Ring Dips
42
Day 5
Metcon:
4 Rounds:
15 Calorie AAB
8 Sumo Dead Lift High Pull (115/85)
15 TTB
Interval:
Alternate EMOM 10:
4 Hang Clean & Jerk (135/95)
8 Ring Dip
OLY:
OHS 5x3 (LIGHT WORK)
Lift:
OFF
Extra Conditioning:
4 x 500m Row (steady pace)
Accessory Work:
OFF

43
Week 9
Day 1
Metcon:
5r :
200m Run
10 burpee to 6”
Interval:
EMOM8:
3 Front Squat + 1 Push Jerk
OLY:
T&G PWR Snatch 4x3
Lift:
OFF
Extra Conditioning:
Row 10x 500m
-2:00rest-
Accessory Work:
OFF

44
Day 2
Metcon:
AMRAP15:
10 Hang PWR Clean (95/65)
10 Calorie AAB
10 Box Jump (24/20)
Interval:
OFF
OLY:
Push Jerk 4x3
Lift:
Back Squat Establish 3 Rep Max
Extra Conditioning:
OFF
Accessory Work:
8x8 Ring Dip

45
Day 3
Metcon:
3 Rounds:
10 Burpees
20 Pull Ups
30 DU
Interval:
Alternate EMOM12:
10 Box Jumps (24/20)
10 Alternate Lunges
OLY:
T&G PWR Clean 4x3
Lift:
OFF
Extra Conditioning:
AAB work 4 Rounds:
0:30 HARD / 2:30 easy
Accessory Work:
OFF

46
Day 4
Let’s see where we’re at!
Open Workout 17.1
For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Time cap: 20 minutes
Extra Conditioning:
Cool Down: LIGHT AAB 10:00

47
Day 5
Metcon:
4 Rounds:
15 pull up
10 Hang PWR Snatch (115/85)
5 Bar Facing Burpee
-1:30rest-
Interval:
EMOM10:
5 Clean & Jerk (95/65)
OLY:
4x3 OHS
Lift:
OFF
Extra Conditioning:
3x 800m Jog
Accessory Work:
OFF

48
Week 10
Day 1
Metcon:
800m Row
35 HSPU
20 Box Jump Over (24/20)
800m Row
Interval:
EMOM8:
5 Front Squats
OLY:
T&G Hang PWR Snatch 4x3
Lift:
OFF
Extra Conditioning:
Run 8 x 200m
-1:1 Rest-
Accessory Work: OFF

49
Day 2
Metcon:
AMRAP12:
10 C2B
5 PWR Clean (155/115)
Interval:
OFF
OLY:
Push Press 4x3
Lift:
Back Squat 5x5
Extra Conditioning:
OFF
Accessory Work:
4 Rounds:
2 Muscle Ups + 3 dips + 1 Muscle Ups
50
Day 3
Metcon:
Alternate EMOM21:
(1) 7 TTB
(2) 7 Box Jump (24/20)
(3) 7 C&J (115/85)
Interval:
Alternate EMOM14:
5 HSPU
OLY:
T&G Hang PWR Clean 4x3
Lift:
OFF
Extra Conditioning:
AAB work 4 Rounds: 1k (Steady pace)
-2:00rest-
Accessory Work:
OFF

51
Day 4
Open Workout 17.2
Another tester to see how far you’ve come!
Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:

50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
Etc., alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells
Extra Conditioning:
Cool Down:
LIGHT AAB 10:00
52
Day 5
Metcon:
5 Rounds:
500m Row
15 TTB
Interval:
EMOM10:
5 Squat Snatch (95/65)
OLY:
4x3 Reps OHS
Lift:
OFF
Extra Conditioning:
5x 400m Jog
Accessory Work:
OFF

53
Week 11
Day 1
Metcon:
5 Rounds:
10 Alternate DB Snatch
200m Run
10 Alternate DB Lunge
200m run
Interval:
EMOM10 :
4 Front Squats
OLY:
T&G PWR Snatch 4x4
Lift:
OFF
Extra Conditioning:
Row 4 x 1k
-1:1 rest-
Accessory Work:
OFF

54
Day 2
Metcon:
AAB 5k
-EMOM 25 DU-
For Time
Interval:
OFF
OLY:
Push Jerk 4x4
Lift:
Deadlift 5x3
Extra Conditioning:
OFF
Accessory Work:
5x7 HSPU
55
Day 3
Metcon:
10 burpees
continue on this rep scheme for time:
2-9/ 3-8/ 4-7/ 5-6/ 6-5/ 7-4/ 8-3/ 9-2/ 10-1
Interval:
Alternate EMOM10:
10 Calorie Row
OLY:
T&G Hang Squat Clean 4x4
Lift:
OFF
Extra Conditioning:
AAB work 4 Rounds:
0:30 HARD / 2:30 easy
Accessory Work:
OFF

56
Day 4
Let us know how you are doing!
Open Workout 17.3
Prior to 8:00, complete:

3 Rounds:
6 chin-over-bar pull-ups
6 squat snatches, 45 lb
Then, 3 rounds of:

*Prior to 12:00, complete 3 rounds of:



Prior to 24:00, complete 3 rounds of:

1 squat snatch, 155 lb
*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.
57
Extra Conditioning:
Cool Down:
LIGHT AAB 10:00
Day 5
Metcon:
18-15-12-9-6-3:
KB Swing (70/53)
HSPU
Interval:
EMOM10:
5 Thruster (115/85)
OLY:
4x 2 Snatch + 2 OHS
Lift:
OFF
Extra Conditioning:
1600m Jog
-1:1rest-
800m Jog
-1:1 rest-
400m Jog
Accessory Work:
OFF

58
Week 12
Day 1
Metcon:
800m Run
40 Ring Dip
400m Run
40 Box Jump (24/20)
400m Run
800m Run
Interval:
EMOM8:
3 Front Squats + 3 Bar Facing Burpees
OLY:
T&G Hang PWR Snatch 4x5
Lift:
OFF
Extra Conditioning:
5 x 400m Run
-2:00rest-
Accessory Work: OFF

59
Day 2
Metcon:
7 Hang PWR Clean (115/85)
7 TTB
7 Hang PWR Clean
14 TTB
7 HPC
21 TTB
7 HPC
28 TTB
Interval:
OFF
OLY:
Push Press 4x5
Lift:
Back Squat 5x3
Extra Conditioning:
OFF
Accessory Work:
5x 5 Bar Muscle Ups
60
Day 3
Metcon:
30-20-10:
Calorie row
Clean & Jerk (115/85)
Interval:
Alternate EMOM12:
20 DU
10 Burpees
OLY:
T&G PWR Clean 4x4
Lift:
OFF
Extra Conditioning:
AAB work:
TABATA
-5:00 slow-
TABATA
Accessory Work:
OFF

61
Day 4
You’re almost ready! Show us what you got!
Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 125 lb
55 wall-ball shots, 10-lb ball to 9-ft target
55-calorie row
55 push presses, 65 lb
Extra Conditioning:
Cool Down:
LIGHT AAB 10:00
62
Day 5
Metcon:
AMRAP12:
10 OHS (95/65)
10 Burpee Box Over (24/20)
Interval:
EMOM10:
6 Sumo Dead Lift High Pull (95/65)
OLY:
4x4 Squat Snatch
Lift:
OFF
Extra Conditioning:
5x 500m Row
Accessory Work:
OFF
63
Glossary and Scaled Versions of Movements
EMOM: every minute on the minute.
E_MOM: every (number of) minutes on the minute. For example E2MOM 12 = every2minutes for 12
minutes or 6 total sets starting on the top of every 2nd minute. 0-2-4-6-8-10.
Alternate EMOM: Every minute on the minute switch movements.
AMRAP: as many round as possible
T&G: touch and go, aka don’t let go.
AAB: Air Assault Bike
DB: dumbbell
TTB: toes to bar
OHS: overhead squat
MU: muscle up
Strict HSPU: Strict hand stand push-up
SDLHP: sumo deadlift high pull
UB: unbroken
_RM: (number) rep max.
(#) x (#)r: sets x reps of a movement
64
Scaling:
(Weights for movements)
185/135 = 135/95
155/115 = 115/85
135/95 = 105/75
115/85 = 95/65
95/65 = 65/45
(Movements)
TTB = Knees To Chest

C2B = Pull-Up
Pull-up = Jumping Pull-Up
MU = Bar MU
Bar MU = Jumping Bar MU
Ring Dip = Banded (OR) Toes Down
Strict HSPU = HSPU
HSPU = Kick Up and slow deficit, come down repeat for rep total
(OR) HSPU From 24” Box
65
Congrats! You have finished!
We want to hear about your results! Make sure you tag us @amrapplusone on all social
media platforms so we can check out and maybe feature some of your progress!
66
Glossary with Videos
In Alphabetical Order
Alt = alternating
AMRAP = as many rounds/reps as possible
Buy-in = exercise/movement(s) performed one time through BEFORE the workout
Buy-out = exercise/movement(s) performed one time AFTER the workout
BW = BodyWeight
Cash-out = see “buy-out”
C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk
CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar
DB(s) = DumbBell(s)
DBL = Double
DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts
DU(s) = Double Under(s) =

https://www.youtube.com/results?search_query=crossfit+double+unders
67
EMOM = each minute on the minute
ERG = Ergometer (aka the part of the rower the seat slides on)
G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead
GHD = Glute-Ham Developer
HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean
HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch
HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups
I.T.R = Individually Timed Round
K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow
KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings
RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings
MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running, etc.
68
MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups
N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead
OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat
ON/OFF = x amount of seconds of work, y amount of seconds of rest
OTM = On The Minute
OTxM = on the seconds/minutes where “x” can be any amount of time
RD(s) = Round(s)
ROM: Range Of Motion
Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips
RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row
S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead
SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand =
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift
69
SU(s) = Single Under(s) =
https://www.youtube.com/results?search_query=crossfit+single+unders
TIME TRIAL = typically near a 100% effort of a mono-structural distance
TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar
TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs
TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and lower
body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit
V-SIT = see above, except legs are locked out and straight
WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls
Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women
YGIG = You Go I Go (partner style workout)
70

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What is the purpose of the waiver?

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What types of exercises are described in the document?

AGREEMENT AND RELEASE OF LIABILITY

**Scaled movements in glossary

Accessory Work: OFF

Accessory Work: OFF

Let’s see where we’re at!

Open Workout 17.1

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

Accessory Work: OFF

Open Workout 17.2

Another tester to see how far you’ve come!

Complete as many rounds and reps as possible in 12 minutes of:

Then, 2 rounds of:

Etc., alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds.

Open Workout 17.3

Prior to 8:00, complete:

Then, 3 rounds of:

*Prior to 12:00, complete 3 rounds of:

*Prior to 16:00, complete 3 rounds of:

*Prior to 20:00, complete 3 rounds of:

Prior to 24:00, complete 3 rounds of:

*If all reps are completed, time cap extends by 4 minutes.

Accessory Work: OFF

You’re almost ready! Show us what you got!

Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

Alternate EMOM: Every minute on the minute switch movements.

AMRAP: as many round as possible

T&G: touch and go, aka don’t let go.

AAB: Air Assault Bike

TTB: toes to bar

OHS: overhead squat

Strict HSPU: Strict hand stand push-up

SDLHP: sumo deadlift high pull

_RM: (number) rep max.

(#) x (#)r: sets x reps of a movement

TTB = Knees To Chest

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

Cash-out = see “buy-out”

C & J = Clean and Jerk =

CTB = Chest To Bar = C2B =

DU(s) = Double Under(s) =

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

HPS = Hang Power Snatch =

HSPU = Hand Stand Push Ups =

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

KBS = Kettle Bell Swing =

RKBS = Russian Kettle Bell Swing =

MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running, etc.

N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead