



The One and ONLY Island Box!
Strict Press
6 Sets x 6 Reps
Working Up in Weight to Heavy 6
15′ AMRAP
1-2-3-4-5….
Double DB Complex:
1 Devil’s Press
2 Push Press
3 Hang Clean
4 Front Squats
200m Run
Front Squats
10-8-6-4-3-3
Working Up in Weight to Heavy 3
5 Round EMOM
1 Front Squat with Heavy 3 Weight
10′ to Find Max Calories
Choose Bike, Row or Ski and Go!
4 Rounds
10 Alternating Hang DB Snatch
5 Goblet Squats with Pause at Bottom
10 Slow/Strict Knees Above 90
Quick Barbell Complex:
10′ to Find
5 Hang Clean & Press
14′ AMRAP
400m/350m Row or Ski
30 Abmat Situps
10 Burpees
CrossFit Open 24.2
20′ AMRAP
300m Row
10 Deadlifts
50 Double Unders
Endurance Work – 25′ AMRAP
400m Run
15 Russian KB Swings 70/53
Rest 2′
3 Rounds:
10 DB Curl & Press
20 DB Rows
5 DB Push Ups with 3 second pause
6 Lunge Steps Weighted
NFT 6-8 Rounds
10 CG Bench
10 Walking Lunges with 1 DB
5 Goblet Squats
Push Press
8 Rounds x 3 Reps
*Add 3 Hang Cleans after each set
16′ AMRAP
500/450m Row or Ski
2 Rounds:
4 Deadlifts
1 Hang Clean
25 Abmat Situps
Back Squats
5 Sets x 3 Reps
*1st Rep with 3 Second Pause
5 Sets x 3 Reps
*No Pauses
Work Up in Small Increments
10′ AMRAP
10 DBL DB Thrusters 30/20
20 DU / 50 Singles
CrossFit Open 24.1
For Time (15′ Cap)
21 DB Snatches
21 Burpees Over DB
21 DB Snatches
21 Burpees Over DB
15 DB Snatches
15 Burpees Over DB
15 DB Snatches
15 Burpees Over DB 21
9 DB Snatches
9 Burpees Over DB
9 DB Snatches
9 Burpees Over DB