The first workout of The Closed is the first workout of the 2012 Open.

Burpees.

For 7 minutes.

You're welcome.

The people have spoken...

Covid 19.10 is - Blackjack

You know the deal:

• 20 Press-Ups, 1 Sit-Up
• 19 Press-Ups, 2 Sit-Ups
• 18 Press-Ups, 3 Sit-Ups

...continue this pattern until...

• 2 Press-Ups, 19 Sit-Ups
• 1 Press-Up, 20 Sit-Ups

Each round totals 21 reps (press-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed.

Don't forget, this is a 2 score workout. Part A is your time/reps for the workout (which you can enter here as normal). Part B is the percentage by which you beat your score from the first time we did Blackjack (which I will enter when all the Part A scores are in).

Covid 19.11 is...

Gone in 90 Repetitions

21-15-9

Line facing burpees

Jumping alternating lunges (normal lunges for scaled)

It's just 90 reps. It will be over in no time. You can worry about lactic later.

Covid 19.12 is...

Sooner The Better

The quicker you move, the less work you have to do!

8 Rounds For Time

• 5 HSPU (or hand release press ups for scaled)
• 10 pistols (or air squats for scaled)
• 15 tuck jumps (for both scaled and RX)

Time Cap 16 Minutes

and

EMOM: ascending V-sits (or sit ups for scaled)

So, at 1:00 - perform 1 rep...at 2:00 - perform 2 reps...and so on. If you are still going at 15:00 - perform 15 reps)

Covid-19.13 is...

SPRINTERVAL

10 Rounds for time:

• 90 mountain climbers (or standing high knees for scaled)
• 1 minute rest between rounds

Time cap: 25 minutes

Score is total time to complete 10 rounds of mountain climbers/high knees (including all the rest).

You can break the 90 reps as many times as you like and rest as needed...but you must take the full minute rest between each round.

Things you might need:

• Your own clock (even if doing the workout with the class on Zoom) so that you can keep your own time. Check the time when you finish your 90 reps and time your own 1 minute rest
• Something to count rounds on (my brain stopped working after about round 4)
• If you have any problems with your wrists/hands, have a mat to have your hands on

My top tip this week...just don't quit! When I tested this workout I really wanted to give up halfway through. The middle rounds suck, but once you are over the 5th or 6th round and the end is in sight, it seems to get better.

Covid 19.14 is...

@DanRichmond tagged you in a workout

A. 30 'Dan-makers' for time (time cap 5 mins)

B. At 5:00 on the clock, Death By 'Dan-makers' starting at 5 reps (EMOM add 1 rep to failure)

This is a 2-part workout. Please submit 2 scores.

This page is for Part A: the time taken to complete 30 reps (or the number of reps completed in 5 minutes)

Covid 19.14 is...

@DanRichmond tagged you in a workout

A. 30 'Dan-makers' for time (time cap 5 mins)

B. At 5:00 on the clock, Death By 'Dan-makers' starting at 5 reps (EMOM add 1 rep to failure)

This is a 2-part workout. Please submit 2 scores.

This page is for Part B: how many reps you got in the EMOM before stopping. Here is a handy guide of the number of reps completed at the end of each minute:

• 5 = 5 reps
• 6 = 11 reps
• 7 = 18 reps
• 8 = 26 reps
• 9 = 35 reps
• 10 = 45 reps
• 11 = 56 reps
• 12 = 68 reps
• 13 = 81 reps
• 14 = 95 reps
• 15 = 110 reps
• 16 = 126 reps
• 17 = 143 reps
• 18 = 161 reps
• 19 = 180 reps
• 20 = 200 reps

So, if you finished minute 12 and did 6 out of the 13 reps needed in minute 13, then your score is 68 + 6 = 74

Covid 19.15 is...

Fight Gone Abs

Are you sitting comfortably? Then I'll begin...

'Fight Gone Bad' is a classic CF benchmark. In 2003, MMA legend B.J. Penn asked some CrossFit guy whose name I forget to program him a workout that mimicked the demands of a UFC fight (that is, 3 rounds, 5 minutes each, 1 minute rest between each round).

This CrossFit guy came up with a workout consisting of 3 x 5 minute rounds, moving from one movement to another each minute for max overall reps, with one minute rest between rounds (if you are interested, actual FGB is row, wallballs, sumo DL high pulls, box jumps an push press).

Mr. Penn did the workout and ended lay flat on his back trying to breathe. That CrossFit guy asked whether it had felt anything like a fight. B.J. responded “It’s like a fight gone bad” and a new benchmark was born.

So we are doing FGB with an 'at home' twist...no equipment, obvs...all core...six packs for everyone!

3 rounds for max reps

1 minute per station

• V-sits (sit ups for scaled)
• Plank (straight arms RX, from elbows for scaled)
• Russian twists (feet up RX, feet down for scaled)
• Plank
• Ab Bike (feet up RX, feet down for scaled)
• Rest

Please pay attention to movement standards, especially:

• Positioning in plank
• Going 'unbroken' on the plank
• What constitutes '1 rep' (particularly on the plank, twists and bike)

Your score for the workout is the total number of reps across all 3 rounds. My advice would be:

• Keep a continuous count each round (i.e. 20 v-sits plus 60 seconds of plank means my first Russian twist rep is 81)
• Write down your total for each round in the rest period afterwards
• Add everything up at the end

I would also advise not planning any bending, coughing or sneezing the day after you do it...

Covid 19.16 is...

MAD MAX

maximum hold

no surrender

2 x 6 minute AMRAPS

Part A (0-6 mins):

• Max hold in bottom of press up position (knees down for scaled)
• 10 press ups (knee press ups for scaled)

Part B (6-12 mins):

• Max hold in bottom of split squat position
• 10 alternating jumping lunges (normal lunges for scaled)

Score is total number of seconds in hold (each second in hold = 1 'rep' for score entry)

For the seventeenth and final time...

Covid 19.17 is...

The Covid Chipper

I have taken one movement from each of the workouts that have made up the Covid Games. It's like a greatest hits compilation featuring all your favourite weird bodyweight stuff we have done over the past 4 months. Note: although I was very tempted to, I did not include floor pull ups in the list because of how much everybody moaned last time. You're welcome.

So, 19 reps of each of these please:

• Lateral burpees over line (from '12.1')
• Sit ups (from 'Blackjack')
• Knee jump ups (from 'Back From The Dead')
• Alternating jumping lunges (from 'Horrible and Short')
• HSPU (from 'JT')
• Air squats (from 'Cindy-rella')
• Jumping air squats (from 'No Ball Games')
• Air thrusters (from 'Mixed Messages')
• Double foot tap jumps (from 'Annie Are You Ok?')
• Line-facing burpees (from 'Gone In 90 Repetitions')
• Pistols (from 'Sooner The Better')
• Mountain-climbers (from 'Sprinterval')
• Dan-makers (from '@DanRichmond tagged you in a workout')
• Russian twists (from 'Fight Gone Abs')
• Press ups (from 'Mad Max')

2 rounds for time: timecap 30 mins

Standards and scaling options for each movement are as previously programmed, but I have included a summary below.

30 minutes is an aspirational timecap...when I tested this round one took me nearly 20. Some of you will go much quicker, obviously - but pacing is still key!

All athletes will need to mark out a line on the floor to burpee over. Scaled athletes will need a box/bench/chair for kneeling HSPUs.

• 20 Press-Ups, 1 Sit-Up
• 19 Press-Ups, 2 Sit-Ups
• 18 Press-Ups, 3 Sit-Ups

...continue this pattern until...

• 2 Press-Ups, 19 Sit-Ups
• 1 Press-Up, 20 Sit-Ups

Each round totals 21 reps (press-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed.

Back From The Dead

"No one's gonna save you from the beast about to strike"

Covid 19.3 is...

• Death by knee jumps (or knee step ups for scaled athletes)

immediately followed by:

• Death by no-press-up burpees and squats

On a rolling clock:

• Perform 1 knee jump (or step up) in the first minute
• Add an extra rep every minute until you can no longer complete all work within the minute
• In the next minute perform 1 no-press-up burpee into 1 squat (both movements combine for 1 rep)
• Add an extra rep every minute until you can no longer complete all work within the minute

Score is total number of reps. For example, if I complete 10 rounds of knee jumps and get 9 reps into my 11th round, I have completed 64 knee jumps. I then get 12 full rounds (and no further reps) of no-press-up burpees/squats for a total of 78 reps. My total score is 142.

Covid 19.4 is...

Horrible and Short

We've had 2 longer time domain workouts since 7 minutes of burpees, so we are back this week to something quick. By special request, may I present to you: 'Horrible and Short'.

Couldn't be simpler.

AMRAP 9 minutes:

• 3 burpee tuck jumps (normal burpees for scaled athletes)
• 6 alternating jumping lunges (normal alternating lunges for scaled athletes)
• 9 air squats

My key tip on strategy for this one: gas pedal, gas pedal, gas pedal!

Covid 19.5 is...

J.T.

For time (time cap 15 mins):

21-15-9

Handstand push ups

Dips

Push ups

The hero WoD J.T. prescribes ring dips, but we are going to make it dips from a chair (or box if you have one).

Scaled athletes will perform HSPU from kneeling on the chair/box and knee press ups.

When you attack this workout, think about pacing and the size of your sets for each movement. There will obviously be a ton of interference between the HSPU, dips and press ups.

What is manageable for you?

Congratulations you did 21 HSPU unbroken...only 114 more reps of upper body pressing to go ;-)

Covid 19.6 is...

CINDY-RELLA

Part Cindy...part cleaning the floor

Friends, since we have done a lot of upper body pushing in the last few weeks and I have been looking for a way to bring some upper body pulling into our comp workouts with zero kit.

Introducing...the 'floor pull up'. Movement standards are below and there is a demo video posted in the Facebook group, but if you have any questions, just let me know.

AMRAP 20 minutes

5 floor pull ups

10 press ups

15 air squats

You may (if you wish) partition each round as follows: 5 pull ups, 5 press ups, 15 squats, 5 press ups. However, you cannot mix and match - you must use the same partitioning for the entire workout.

As described below, scaled version is floor pull ups and press ups from the knees.

Covid 19.7 is...

NO BALL GAMES

Think Karen, but no walls - and no balls

150 reps of continuous jumping squats for time (scaled is normal air squats).

Every time you break: 5 down ups (scaled is 3 down ups).

'Continuous' means if you are not moving upwards or downwards, you are on a break...and so you owe me some down ups.

Covid 19.8 is...

Mixed Messages

"Go to work...

Don't go to work...

Go to work...

Don't go to work...

Go to work"

3 x AMReps as follows:

Work 2 minutes

Rest 1 minute

Work 2 minutes

Rest 1 minute

Work 3 minutes

Each round of work starts with a buy in of 3 wall walks (walk outs for scaled) and 15 'air thrusters' (from the knees for scaled).

After the buy in, complete as many burpees (over a line) as possible.

Score is the total number of burpees completed in all 3 rounds of work.

I have posted a video demonstrating air thruster and burpee standards in the Team M Facebook group, but any questions, just get in touch.

Covid 19.9 is...

Annie, are you ok?

For time:

50-40-30-20-10

• Double feet tap jumps (single tap feet jumps for scaled)
• Sit ups

Immediately into...

10-20-30-40-50

• Russian twists (feet up for RX, feet on the ground for scaled)
• Plank ball toss (knee plank for scaled)

BUT if you drop the ball...3 penalty press ups (knee press ups scaled)

20 minute time cap

I have posted a demo video in the Team M FB group, but if you have any questions, just get in touch.

Are you ok? Are you ok Annie?