CrossFit WOD, October 19, 2019

LIFTURDAY

Snatch DL + Hip Snatch (8min EMOM (1+1))
Front Squat + Split Jerk (2+1)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
1 Round Cindy
25′ Lunge
6 Burpee Box Overs (20")
25′ Bear Crawl

CrossFit WOD, October 18, 2019

Got you OPEN!

Warm it on up
2 rounds
20 single or double unders
5 touch the ground, reach over head
10 trunk rotations
5 db thrusters
10 kb or db strict presses, light

Use very light KB or DB or even a 2.5 or 5# plate. Nothing heavier than 20 no matter how strong you are.

FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Pick a weight that you can move easily and repeatedly. Modify by using one KB, a med ball or do air thrusters. Unless you have a perfect air squat, don’t add weight.
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Abstober 10
600 reps of choice

BICYLCLE CRUNCHES, V-UPS, SIT UPS, TOES TO BAR, RUSSIAN TWISTS, ANCHORED SIT UPS, TOE TAPS, FLUTTER KICKS.

GET TO WORK PEOPLE.

CrossFit WOD, October 17, 2019

Thursday

Warm-up
Warm-up
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.

Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold

Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17
50-40-30-20-10
Sit Ups
Supermans

Cool down
Warm-up
5 minutes easy biking, then

Foam roll: Calves, hamstrings, quads, glutes, shoulders.

Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch

CrossFit WOD, October 16, 2019

Wednesday

Warm-up
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength
Power Snatch (3×5)
Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (95/63)|[135/93]
Chest to bar pull ups | [Bar Muscle Ups]

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS
Warm-up
FOR RECOVERY
15:00 Stretch & Mobilize as Needed

CrossFit WOD, October 15, 2019

Tuesday

Warm-up
Warm-up
1:00 Bike/Row (start :20 easy→ :20 moderate→ :20 hard)
Then go into…

2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings

Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike/Row/Ski
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold

Log your weight for the Front Squat.

C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
FOR QUALITY
4 SETS
1:30 Max Distance HS Walk*

-Rest as needed b/t Sets-

*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.

CrossFit WOD, October 14, 2019

Monday

Warm-up
Warm-up
3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)

Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout
Metcon (3 Rounds for reps)
EVERY 4:00 x 3 SETS
10 Calorie Row
20 Push Press (75/53)[115/73]
30 Box Jump (20in.)

Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)

-Rest 1:00 b/t Sets-

into…

2 SETS
1:00 DB OH Walking Lunge (50/35)*

-1:00 Rest b/t Sets-

*:30 on L-arm / :30 on R-arm.

**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.

CrossFit WOD, October 13, 2019

Sunday

Warm-up
Warm-up
1 ROUND…
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold
P3 – Rest

AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold
P3 – Rest

AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest

Workout
Metcon (AMRAP – Reps)
PARTNER WORKOUT*
IN TEAMS OF 3…

AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES
Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES
Max DB "Lungesters" (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

CrossFit WOD, October 11, 2019

Open 20.1

Warm-up
Warm-up
3 minutes easy row or bike.

Then 3 Rounds:
3 walkouts (wide/medium/narrow)
10 PVC Pass Through
5 PVC C+J
5 PVC Snatches

Then:
Build to WOD weight and perform 2 rounds of 5 ground to overhead + 5 bar facing burpees.

Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Cool down
Warm-up
Bike/Row 5 minutes

then hamstring stretch
pigeon stretch
quad stretch
pec stretch

CrossFit WOD, October 10, 2019

Thursday/Active Recovery

Warm-up
Warm-up
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.

Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters

Workout
Metcon (AMRAP – Reps)
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (24/20)
5: Rest

Score is total Wall Balls

Cool down
Metcon
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.

Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.