Basic everyday WODs.
Lee P doing 19.1 with Games Athlete EZ Muhammed this past weekend
A.
Power Jerk
Every 2 minutes, for 14 minutes:
5-4-3-2-1-1-1
Build in load
B.
Three rounds of:
1 minute of Double-unders
1 minute of Handstand Push-ups
1 minute of Hang Power Cleans (155 / 105)
Rest 1 minute
Masters: hand release push-ups, 105/70
Rx+ strict HSPU, 185/120
Liz and Z
A.
Front Squat 5-5-5-5-5
20 minutes to build to a heavy set of 5
OPTIONAL: handstand work (walk / hold) after each set
B.
AMRAP in 10 minutes:
10 Overhead Lunges (95 / 65)
10 Kettlebell Swings (53 35)
At minutes 0:00 and 5:00: sprint 400m
Check this video of the Granite Games Throwdown that Forte member Jim Savelyev put together. Pretty Bad Ass!
REMINDER: Submit your 19.1 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 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.
A.
Every minute, for 24 minutes (8 rounds):
Min 1: Complete 30 Seconds of Box Jump Overs (24 / 20)
Min 2: Complete 30 Seconds of Hang Power Snatches (95 / 65)
Min 3: Complete 30 Seconds of Chest to Bar Pull-ups
Masters:
20/16 inch box
75/55lb
Pull-ups
Harvey
A.
In teams of two, with only one person working at a time, complete:
50-40-30-20-10 rep rounds of:
Calories on Bike or Rower
Deadlifts (155 / 105)
Toes to Bar
Kettlebell Swings (53 / 35)
Or, working solo:
25-20-15-10-5 rep rounds of:
Calories
Deadlifts
Toes to Bar
Kettlebell Swings
The OPEN is UPON US!
Read the workout details HERE
We will be doing Friday Night Lights for this first week (workout 19.1)
Heat Times will start at 5:30 PM (the 5:30 PM class tomorrow will be the start of Friday Night Lights)
A.
CrossFit Games Open Workout 19.1
AMRAP in 15 minutes of:
19 Wall-Balls (20 / 14)
19 Calories on the C2 Rower
Score is total rounds and reps
SCALED:
AMRAP in 15 minutes of
19 Wall-Balls (14 / 10)
19 Calories on the C2 Rower
MASTERS 55+
19 Wall-Balls (20 / 10 – both to 9 foot targets)
19 Calories on the C2 Rower
A.
Clean & Jerk (with a sprinkle of Assault Bike)
Every 2 minutes, for 20 minutes:
10/7 Calories on Assault Bike +
2 Hang Squat Clean and Jerks
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
Masters: 95/65
Ree
A.
AMRAP in 8 minutes of:
25 unbroken double-unders
Score is total unbroken sets
B.
Five rounds of the following:
30 seconds of rowing for calories
Rest 30 seconds
30 seconds of strict handstand push-ups
Rest 30 seconds
30 seconds of skiing for calories
Rest 30 seconds
30 seconds of chest to bar pull-ups
Rest 30 seconds
Each 30 seconds of work should be near maximal effort
Masters: hand release push-ups, pull-ups
A.
Bench Press + Bent Row
Every minute, for 16 minutes:
Min 1: 4 Bench Press
Min 2: 4 Bent Rows
Build over the course of the 8 sets
B.
CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts
15 Box Jumps
Sign up for the Open HERE
A.
Front Rack Lunges
Every 3 minutes, for 15 minutes:
10 reps
Start light and build
After each set: 10 sandbag squats
B.
“Over the Edge”
Last done: 2/12/18
Four sprint rounds of:
25 Wall-Balls (20 / 14)
15 Burpees
Rest exactly 60 seconds between rounds
Score will be total time, including the 3 minutes of rest.
Rx+ 30 / 20, Burpees to a target 6 inches above reach
Masters: 14/10
Sign up for the Open HERE
A.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53 /35)
400m Run*
100 Thrusters (45/35)
400m Run
100 Toes to Bar
400m Run
100 Thrusters (45 /35)
400m Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
Rx+ 70/53, 75/55
Hat tip to CF Invictus for the workout