As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
https://games.crossfit.com/workouts/open/2024/2?division=1
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)
Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)
Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)
Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)
Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)
Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)
Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)
Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)
Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)
Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
22 Min AMRAP
12/10 Cal Row
24 Alt Hang Dumbbell Snatches@35/25
12 Box Jump overs @24/20
24 Ab Mat Sit ups
RX+ 50/35
30/24 Box
12 Toes to Bar/GHD sit ups
For Quality
4 Sets:
:20 Barbell Overhead Hold, For Load
16 Dual Kettlebell Alt Gorilla Rows
12 Hammer Curls
