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
Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/PVC Workout of the Day 4 Rounds of Strict Cindy Run 400m 3 Rounds of Strict Cindy Run 400m 2 Rounds of Strict Cindy Run 400m 1 Round of Strict Cindy Run 400m -26
Warm Up Row 250m (No Straps) Then 2 Rounds of: Hang from Bar 30 seconds Walking Lunge x 50ft Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4 – Active Arch
Warm Up Row 30/25 Cals Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 A. Every 90 seconds, for 9 minutes (6 Sets) Power Snatch x 3 TnG B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds A2: HS Walk x 10m OR Nose to Wall
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 10 T Push Up x 10 Alt Box Step Up x 10 Workout of the Day Performance A. Every 2 minutes, for 12 minutes (3 Sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls
Warm Up Row 2 minutes Then 2 Rounds of: Walking Lunge x 50ft SA OH Carry x 50ft per Wall Walk x 2 Workout of the Day Performance A. “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk GPP
