Tracy and Ross

Workout of the Day

A.
Front Squat
9 minutes to establish a max for the day

then, load up to 75% of todays max
and complete 10 unbroken reps

B.
For time:
600m Run
30 Squat Cleans
600m Run

Rx+ 165/110 

In case you didn’t see the email:

Hey Forte Crew,

With the Intro sessions of our Templeton High Schoolers still progressing, we will be running Open Gym from 7 AM- 11 AM all week.  If you planned on attending 9 AM, you’re still welcome to come workout, but we will be running an intro class with the high school class at that time.

We will be assessing the high-schoolers as this week progresses to determine the longer-term plan for 9 AM.

Sincere apologies if this causes any inconvenience, and thank you for your understanding.

Open Athletes: Submit your 20.3 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will doing lots of “On the Minute” work.  Implementing on the minute style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, helping build consistency, and permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. It’s also great for practicing exercises under some, but not considerable, fatigue. 

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1) Alternating DB Snatches (50 / 35)
Min 2) Wall-Balls (20 / 14)

Rest 6 minutes, then:

B.
Every minute, for 12 minutes:
Min 1) Alternating DB Hang Power Clean and Jerks (50 / 35)
Min 2) Box Jump Overs (24 / 20)

Workout of the Day

SATURDAY HEAT TIMES (Please RSVP on Wodify)
HEAT 1) 9:00 AM
HEAT 2) 9:30 AM
HEAT 3) 10:00 AM
HEAT 4) 10:30 AM

Please review the workout standards, especially for the HSPU and HS Walk.

A.
CrossFit Games Open Workout 18.4

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Workout of the Day

Please review the workout standards, especially for the HSPU and HS Walk.

A.
CrossFit Games Open Workout 18.4

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Brady

Workout of the Day

A.
Power Snatch
Every minute, for 12 minutes:
2 power snatches + 2 overhead squats

B.
For time:
42/34 Calories on Assault Bike
33 Overhead Squats
21 Power Snatches
12 Burpee Pull-ups

Masters: 38/30 calories, front squats
Rx+ 120/85, ring muscle-ups

Mike Symkowee

So many Personal Records were set on the Front Squats yesterday! The 5×5 we’ve been doing for the last 5 weeks were hard as hell, but it appears that hard work paid off with some PRs! Good job everyone.

Workout of the Day

A.
Push Press
5-5-5-5-5-5
Build to a 5 rep max

B.
Last done: February 6, 2019
CrossFit Games Open 15.4
AMRAP in 8 minutes of:
3-6-9-12-15-18-21 Handstand Push-ups
3-3-3-6-6-6-9-9-9 Power Cleans (185 / 125)

Scaled:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Masters
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

2 Open workouts down, 3 to go!

REMINDER: No 9 AM Class for the rest of the week. Sorry for any inconveniences!

Workout of the Day

A.
Front Squat
5-5-5-5-5-5
Build to 5 rep max

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18 etc of:
Wall-Balls
Kettlebell Swings

Rx+ 30/20, 62/44 KB snatch

REMINDER about the 9 AM CLASS: there will no 9 AM class this week on Tuesday, Wednesday, Thursday, or Friday. We will be putting the Blythe Templeton High School kids through their intro sessions during that time. Thank for understanding.

Open Athletes: Submit your 20.2 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will doing lots of “On the Minute” work.  Implementing on the minute style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, helping build consistency, and permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. It’s also great for practicing exercises under some, but not considerable, fatigue. 

 Our normal strength programming will resume tomorrow (REMINDER: we are testing our 5 RM Front Squat tomorrow). 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1) Complete 30 Seconds of Rowing for Calories
Min 2) Complete 30 Seconds of Chest to Bar Pull-ups
Min 3) Complete 30 Seconds of Front Rack Walking Lunges w DBs

CrossFit Games Open Workout 20.2

Please read the workout Description and Standards

Workout of the Day

CrossFit Games Open Workout 20.2

RX
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

SCALED
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Hanging Knee Raises
24 Double-unders

MASTERS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Toes to Bar
24 Double-unders

TEENS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

CrossFit Games Open Workout 20.2

Please read the workout Description and Standards

Workout of the Day

CrossFit Games Open Workout 20.2

RX
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

SCALED
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Hanging Knee Raises
24 Double-unders

MASTERS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Toes to Bar
24 Double-unders

TEENS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders