Basic everyday WODs.
Taft
A.
Low Hang Snatch
Every minute, for 12 minutes:
2 snatches from 1 inch below the knee
Technique day! Start light and increase every 3 minutes, only if it feel perfect!
B.
AMRAP in 12 minutes of:
10 Overhead Squats
10 Chest to Bar Pull-ups
40 Double-unders
Masters: front squats, pull-ups
Rx+ 115/75, 5/3 ring muscle-ups
JoAnna
A.
Push Press 5 x 5
B.
Every 6 minutes, for 18 minutes (3 rounds):
30/24 Calorie Row
20 Burpees
10 Jerks
Each round for time
Rx+ bar facing, 185/125
Raf
A.
Front Squat 5 x 5 (week 5 of 5)
B.
AMRAP 14 minutes of:
8 DB Thrusters
10 Toes to Bar
8 DB Box Step Overs
10 Toes to Bar
Rx+ 50s/35s, 24/20
Corey
REMINDER: Submit your 20.1 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 on Tuesday.
A.
Every minute, for 24 minutes (8 rounds):
Min 1: Complete 30 Seconds of Box Jump Overs
Min 2: Complete 30 Seconds of Power Cleans
Min 3: Complete 30 Seconds of Handstand Push-ups
Rx+ 185/125, strict hspu
Rx
Ten rounds for time of:
8 ground-to-overheads (95 / 65)
10 bar-facing burpees
SCALED:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees*
*may step over bar
MASTERS Rx (55+):
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees
15 MINUTE CAP
A.
CrossFit Games Open 20.1
Ten rounds for time of:
8 ground-to-overheads (95 / 65)
10 bar-facing burpees
SCALED:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees*
*may step over bar
MASTERS:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees
15 MINUTE CAP
B Smith
A.
Power Clean and Jerk
Minutes 0:00-5:00
2 reps on the minute
Minutes 5:00-10:00
1 rep on the minute
Minutes 10:00-17:00
Build to a heavy single
B.
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar
Larry and Ross
A.
Mid Hang Snatch
Every minute, for 12 minutes:
2 reps
B.
Every minute, for 15 minutes (5 rounds):
Min 1) squat snatches
Min 2) chest to bar pull-ups
Min 3) box jump overs
Rx+ 7 at 135 / 95, 14 ctb, 21 bj
Justin U
A.
Push Press 5 x 5
B.
For time:
45/37 Calories on Assault Bike
45 Thrusters
45 Burpees
Rx+ 50/40 calories, then 50 reps of thrusters and burpees, 115 / 75, bar facing
Good turn out for the hero workout “Aeres”. Thanks for coming and dedicating part of your Sunday to suffering and honoring four fallen heroes!
A.
Front Squat 5 x 5
B.
CrossFit Open 19.3
200-ft. dumbbell overhead lunge (50 / 35)
50 dumbbell box step-ups (50 / 35)
50 strict handstand push-ups
200-ft. handstand walk
Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups (50 / 35)
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
C.
Optional:
60 second push-up plank
40 russian twists
20 weighted abmat Sit-ups
30 second L-sit (hanging from bar)
20 weighted abmat sit-ups
40 russian twists
60 second push-up plank