03.09.19 CrossFit Open 19.3

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

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 frontrack 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

03.08.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


BB warm up
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 stiff-legged deadlifts
5 front squats

front rack stretch 1:00 https://www.youtube.com/watch?v=S9U0JGGNx9Y


clean primer: no more than 40%
3 muscle cleans
1 pause front squat
3-position clean (high hang, hang, floor)




WOD
14:00 AMRAP
7 power cleans 135/95 115/75 95/65
7 buprees
10/8 cal bike


Post WOD: body performance care
https://www.instagram.com/p/Bs80SiXjM1y/

3 rounds
alternating bicep curls- 10 each side
5 inchworms- extended arms with no push up
5 elbow push ups
15 jumping jacks

03.07.19

Warm Up
Two sets of:
Row x 2 minutes @ 2:10+ pace
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Goblet Squats x 15 reps 50/35


Mobility: mulit-planar hip

1. 6 reps each side lateral lunge to cross behind
2. 8 reps each side wall hip airplanes
3. 8 reps each side 90/90 hip switches
4. 3 reps each side (1 rep is the 3 directions) 3-way single leg deadlift



Skill: 10:00 EMOM
min 1- 7 back squats- from the rack 185/125 135/95
min 2- 10 hip thrusts- back on a bench- barbell loaded to 115/75



WOD

Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)- attach the straps to the small sleds- this distance is one length of the gym from the garage door to the wall ball wall.
400 Meter Row
10 Renegade Rows 35/20 20/15 *row left, row right, push up*
15 Box Jump Overs (24/20″)

03.06.19

Warm Up
2 rounds of:

300m row or bike
DB bent over rows x 8 each side
Suitcase DB carry- one DB single side carry- 50 feet each side
Nerve flossing x 10 reps  https://vimeo.com/127208120
Cuban Press with PVC x 10 reps   https://vimeo.com/279777353
RNT split squats x 6 each leg- https://www.youtube.com/watch?v=XXY78-Qx5w0



Drills:
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
https://www.instagram.com/p/Boc8hJnhTsc/


Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up
https://www.instagram.com/p/BsKcodKB5EV/




WOD
15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14 to 10' target both men and women

then directly into

6-3-1
muscle ups/ chest to bar pull ups/ strict pull ups
HSPU- can be strict, kip or piked from a box


Post WOD
Banded Tricep Push-Downs x 15 reps per side
Rest 45 seconds
Hollow Body Bounces x 25 reps https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be
Rest 45 seconds

03.05.19

Warmup:
4 Sets:

5 Muscle Snatch from Hip
5 Power Snatch from Above Knee
5 Power Snatch from Below Knee
5 Fabulous Burpees + 5 tight kip swings


Mobility: hips + rotator cuff with yellow mini-band only!!
Hips: https://www.instagram.com/p/BuPG8VYH2g5/ (first two in video only)

1. ISO hold- move one leg 10 reps, then switch
2. Hip flexion- 10 reps each side

Rotator Cuff:
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead

Primer:
4 sets
2 power snatch + 2 thrusters + 2 C2B pull ups
add load per round


WOD

3 Rounds ( 8 minutes per round)

2min AMRAP
3x burpees over the bar
6x CTB pull ups
9x Thrusters 95/65lbs

Rest 2 min

2min AMRAP
3x burpees over the bar
6x power snatches 95/65lbs
9x TTB

Rest 2 min and start over

03.04.19 Partner WOD

Warm Up
8:00 EMOM
min 1: 2-3 TGU each side
min 2: band hollow lat pulls x 10 reps
min 3: 6-8 bent over barbell rows
min 4: hollow band Y's x 10 reps

https://www.instagram.com/p/BqLBguyFCSK/

Skill: press and curl
odd- landmine press x 6-8 reps/side - add a plate to the barbell
even- bicep curls x 6-8/arm


Clean warm up
1. find the power position- tap there
2. tap + high pulls
3. tap + power clean from power position
4. find the hang position and power clean from there

Primer:
4 sets clean complex at 40% 1RM
1 clean pull + 3 tall cleans + 1 hang power clean

WOD
Partners
2 RFT
30 hang power cleans 135/95 115/75 95/65
60 cal row
120 Double unders
*split reps as you wish- one work, one rest

03.02.19

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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