Basic everyday WODs.
Fadi
A.
Every 6 minutes, for 36 minutes (6 rounds):
30/24 Calories on C2 Rower
18 Box Jump Overs (24 / 20)
12 Deadlifts (bodyweight)
6/4 Bar Muscle-ups
Masters: 20/6 inch box, 85% of BW
Rx+ 1.25 x BW, 9 TTB before the 6 BMU
Kristine and Kailey
A.
Every 2 minutes, for 20 minutes:
10/7 Calories on Ski Erg
3 Power Jerks (from rack)
Build by feel
B.
AMRAP in 10 minutes of:
200m Run
10 Thrusters (115 / 75)
Masters: 85/55
Rx+ 135 / 95 unbroken
A.
Front Squat
16 minutes to establish a heavy set of 2
Optional:
After each set: handstand hold work (not walking)
B.
“Lit Fuse”
For time:
42/34 Calories on Assault Bike
30 Dumbbell Front Squats
18 Devil Presses
Carolina
A.
Every minute, for 24 minutes (8 rounds):
30 seconds of Power Snatches (pick weight)
Rest 30 seconds
30 seconds of Burpee Box Jump Overs (24 / 20 – facing)
Rest 30 seconds
30 seconds of Chest to Bar Pull-ups
Rest 30 seconds
Score is total reps
Masters: 20/16 inch box, pull-ups
Rx+ 135 / 95 squat snatch, ring muscle-ups
A.
CrossFit Games Open 19.3
For time:
200-ft. dumbbell overhead lunge (50 / 35)
50 dumbbell box step-ups (50 / 35)
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Sarah
A.
Snatch
Against an 18 minute clock:
Every minute, for 5 minutes: 2 snatches
Every minute, for 5 minutes: 1 snatch
Then,
8 minutes to build to a heavy single
B.
“Evan’s Revenge” (last done: 4/2018)
Five rounds for time of:
5 Power Snatches (135 / 95)
10 Burpees Over the Bar
Rx+ 165 / 110
Pepper and Bethany
A.
Bench Press + Bent Row
Every minute, for 14 minutes :
Min 1: 2 Bench Press
Min 2: 2 Bent Rows
Build over the course of the 8 sets
B.
Against a 13 minute clock:
600m Run
50 Wall-Balls (20 / 14)
40 One Arm DB Hang Clean and Jerks (50 / 35 – 20 each arm)
Max Bar Muscle-ups*
Or your highest level pull-up
Rx+ 30/20, ring muscle-ups
Kinney
A.
Front Squat 3-3-3-3-3-3
20 minutes to build to a heavy set of 3
Optional
After each set, HS Walk/Hold practice
B.
AMRAP in 10 minutes of:
12 Right Arm Russian Swings (53 / 35)
8 Right Racked Front Squats
24 Feet of Right Arm Racked Lunges
12 Left Arm Russian Swings
8 Left Racked Front Squats
24 Feet of Left Arm Racked Lunges
Masters: 35 / 26
REMINDER: Submit your 19.2 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 be doing them using the EMOM (every minute on the minute) method. Implementing the EMOM style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. EMOMs are also great for practicing exercises under some, but not considerable fatigue.
Our normal strength programming (SKWATZ) will resume on Tuesday.
Every minute, for 24 minutes (8 rounds):
Minute 1: Complete 30 Seconds of Deadlifts (pick load)
Minute 2: Complete 30 Seconds of Box Jumps (24 / 20)
Minute 3: Complete 30 Seconds of Handstand Push-ups
Masters: 20/16, push-ups or HSPU
A.
CrossFit Games Open 19.1
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
VARIATIONS:
MEN’S SCALED: hanging knee raises, single-unders, 95-115-135-155-185
WOMEN’S SCALED: hanging knee raises, single-unders, 55-75-95-115-135