Justin

Warm Up Row or Run 250m Then 2 Rounds of: YTW x 10 SA Ring Row x 5 @ 2011 Workout of the Day A. 4 Sets A1: CGBP x 8 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds B. 2 Sets B1: Wide Grip […]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Front Rack & OH Carry x 100ft per Workout of the Day Performance and GPP A. 10 minutes @ 85% of: Double Under x 30 or Singles x 60 SA KB Clean & Jerk x 10 (5 per) Burpee

Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Scap Pull Up x 5 Workout of the Day CrossFit Games Open 19.5 33-27-21-15-9 reps for time of: Thrusters (95/65lbs) CTB Pull Ups Time cap: 20 minutes OR Every 4 minutes, for 24 minutes

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 500m w/ Medball OR Assault Bike 50 Cals Deadlift x 40 (185/125) Bar Facing Burpee x 30 Double KB Front Rack Carry 200m (53/35lbs)

Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Air Squat x 15 Workout of the Day Run 400m 1 Round of Strict Cindy Run 400m 2 Rounds of Strict Cindy Run 400m 3 Rounds of Strict Cindy Run 400m 4 Rounds of Strict Cindy 1

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Wall Walk x 2 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds False Grip Ring Pull Up x 2-3 (Rings to Chest if possible) Roll to Candlestick x 3-5 B. 4

Warm Up Row or Assault Bike 20 Cals Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Box Jump/Step Down x 5 Workout of the Day Performance A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3

Warm Up Jumprope 3 minutes Then 2 Rounds of: Elbow Rotation x 10 per T Push Up x 10 Front Squat x 10 (45/35lbs) Workout of the Day A. 3 Sets Bar Tap x 8-10 Deck Squat x 8-10 SA Bottoms Up KB Carry 90/90 x 50ft per B. 4 Sets A1: Front Squat x

Warm Up Row or Bike 2 minutes Then 2 Rounds w/PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day  CrossFit Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Calorie Row, Ski, or Assault Bike 90 Double Unders 60 SA DB Hang C & J (50/35lbs – alt arms every 5 reps) 30 Front Squats