Saturday, March 16, 2019

Please review the detailed description of the workout, the movements, and the standards for each HERE

Please sign up for your heat on Wodify!

Workout of the Day

A.
CrossFit Games Open 19.4

Three rounds for time of:
10 Power Snatches (95 / 65)
12 Bar Facing Burpees

REST EXACTLY 3 MINUTES, then:

Three rounds for time of:
10 Bar Muscle-ups
12 Bar Facing Burpees

***12 MINUTE CAP (including the 3 min rest)***

VARIATIONS

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

Thursday, March 14, 2019

Fadi

Workout of the Day

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

Wednesday, March 13, 2019

Kristine and Kailey

Workout of the Day

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

Tuesday, March 12, 2019

19.3 is a wrap! Saw a few folks get their first strict handstand push-up this weekend, and many more people get their wicks of desire lit to get even better at the HSPU. And that, ladies and gentlemen, is what this is all about.

Workout of the Day

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

Monday, March 11, 2019

Carolina

Reminder: make sure to submit your 19.3 scores before 7 PM tonight (Monday)!

Workout of the Day

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

Saturday, March 9, 2019

Please read about the workout HERE

HEATS START AT 9:00 AM and will run every 25 minutes. Sign up for your desired heat on Wodify!

Workout of the Day

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

Thursday, March 7, 2019

Sarah

Workout of the Day

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

Wednesday, March 6, 2019

Pepper and Bethany

Workout of the Day

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

Tuesday, March 5, 2019

Kinney

OPEN WORKOUT #2 DONE! Lots of improvement from 3 years ago…excellent job, folks. Three weeks to go!

Workout of the Day

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

Monday, March 4, 2019

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.

Workout of the Day

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