Sheldon

Workout of the Day

Trainers Choice!

Open Athletes:
Rest or Active Recovery
A) 10-15 minutes of light rowing, airdyne or jogging
B) 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them

CrossFit Games Open Workout 15.4 Movement Standards

Alana

Workout of the Day

A.
Every minute, for 12 minutes (6 sets):
Minute 1: 5 Power Cleans (65-75%)
Minute 2: 10-15 Box Jumps (24 / 20)

B.
AMRAP in 8 minutes of:
8 Burpee Box Jump Overs (24 / 20)
16 Wall-Balls (20 / 14)

Courtney and Schultz

Workout of the Day

Strength
Shoulder Press
Every 2 minutes, for 16 minutes (8 sets): 1 rep at 90%

After each set: 20-30 double-unders

Conditioning
Against a 12 minute running clock:
Run 800m
then, with the remaining time,
AMRAP:
10 Alternating Front Racked Lunges (115 / 75)
10 Chest to Bar Pull-ups

Rx+ OH Lunges (135 / 95), 5 muscle-ups

Score will be total rounds and reps completed.

Olympic Weightlifting Class:
Snatch max
Clean and Jerk max

BEAST EFFORT – Stephen May: Not only did he work his a$$ off in the workout, he stayed after he was done to cheer on others and help judge. He was constantly pushing himself to move and keep working in the workout too. He didn’t want to give up on those muscle ups! He kept jumping back up there to get one more rep. Definitely went to that dark place. He stood out for team Just the Kip and was such a positive encourager!

BEAST EFFORT: Parker started 15.3 with no muscle-ups ever and ended up with 158 total reps. Talk about Beast Effort!

Workout of the Day

Strength
Back Squat
Every 2 minutes, for 16 minutes (8 sets): 1 rep at 90%

After each set: superhero complex

Conditioning
Five rounds for time of:
15 Kettlebell Swings (53 / 35)
15 Thrusters (75 / 55)

Rx+ 70 / 53, 105 / 70

Edmond doing 15.2

Workout of the Day

Conditioning
Complete the following for time:
500m Row
400m Run
50 Alternating DB Snatches (pick weight)
400m Run
50 Abmat Butterfly Sit-ups
400m Run
50 Burpees
400m Run

Beauty Beyond Strength – Stacie Tovar | CrossFit

Emily Kerr during 15.2

Workout of the Day

Conditioning
Every 5 minutes, for 25 minutes:
500m Row
12 Toes to Bar
12 Front Squats (115 / 75)

Rx+ 155 / 105

*each round will be scored for time*

OPEN ATHLETES:
Rest or Active Recovery
A) Row, Airdyne, or jog for 10-15 minutes at 70-75% effort
B) Muscle-up Progressions
C) 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them

Christine hitting 15.2

Workout of the Day

Strength
Deadlift 3-3-3-3-3
Increasing the load each set, establish a 3 rep max deadlift
Rest 2-3 minutes after each set

*16 minute cap*

Conditioning
AMRAP in 6 minutes of:
12 Deadlifts (185 / 125)
12 Kettlebell Swings (53 / 35)
12 Pull-ups

Rest 3 minutes

AMRAP in 4 minutes of:
8 Deadlifts (185 / 125)
8 Kettlebell Swings (53 / 35)
8 Pull-ups

Rx+ 245 / 165, 70 / 53, chest to bar

Happy Birthday, Pikal!

Workout of the Day

Strength
Shoulder Press
Every 2 minutes, for 14 minutes (7 sets): 2 reps at 87%

After each set: 30 double-unders

Conditioning
Complete the following for time:

42 Wall-Balls (20 / 14)
21 Hang Power Cleans (105 / 70)
30 Wall-Balls
15 Hang Power Cleans
21 Wall-Balls
9 Hang Power Cleans

Rx+ 30 / 20, 135 / 95

15.2 Update Show