Monday, March 25, 2019

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Strength

0-10 minutes
Work to a heavy clean
1.1

12-24 minutes
Every 4 minutes for 12 minutes
4 front squats (use weight from top set of cleans)
8 L/R 1-1/4 walking lunge (hold KB at chest)

Conditioning

3 rounds
AMRAP4
12 air squats
8 burpees
4 power cleans (155/105)
Rest 2 minutes between rounds


Saturday, March 23, 2019

Conditioning

Teams of 2
1000m run
100 box jumps (24/20)
100 alternating single-arm Russian KB swings (53/35)
100 calorie row
100 alternating single-arm Russian KB swings (53/35)
100 box jumps (24/20)
1000m run


Friday, March 22, 2019

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  • 30

Citysiders Niiko and Carrie Rautiola at The White House


Conditioning

Open Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes
 

VARIATIONS

Rx’d: (Ages 16-54)Men use 95 lb.

Women use 65 lb.


Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups


Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.


Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups


Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups


Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

https://games.crossfit.com/workouts/open/2019/5

Strength

Every 5 Minutes For 20 Minutes
8 L/R front foot elevated double KB front rack reverse lunge
8 double KB tempo sumo deadlift (44x1)
8 double KB shoulder to overhead
Complete sequence of movements with :30 seconds rest between each


Thursday, March 21, 2019

OPEN GYM


Conditioning

Bike/Row
3 rounds
1:30 minutes @moderate
:45 seconds @hard
1:45 minutes @easy
Rest 2 minutes
2 rounds
2:30 minutes @moderate
1:00 minute @hard
2:30 minutes @easy
Rest 2 minutes
3:00 minutes @moderate
1:30 minutes @hard
5:30 minutes @easy

Accessory

A) Single-Arm Front Leaning Rest
4x:20 seconds L/R

B) Farmers Carry
4x100'

Cool Down

ROMWOD


Wednesday, March 20, 2019

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Warm-up

Movement Prep
A) Cossak Squat + Curtsy Lunge
2x8 L/R

B) A-Skips Onto Plates
2x10 L/R
Use 8"/6" plate heights

Conditioning

Every 5 Minutes For 25 Minutes (5 rounds)
400m run
20 back squats (135/95)

Strength

A) Hip Thrust
1x5
1x10
1x15

B) Standing Single-Arm DB Press
3x12 L/R
Complete all reps on one arm before switching


Tuesday, March 19, 2019

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Warm-up

Movement Prep
A) Split-Stance Goblet Good Morning
2x6 L/R

B) Standing Calf Pulses
2x20
Hold KB at chest

Conditioning

Every Minute For 30 Minutes
1st: 6 deadlift (315/225)
2nd: 60 DU
3rd: Rest
4th: 20 Russian KB swings (53/35)
5th: 20 TTB
6th: Rest

Strength

A) Pull-Ups
4x max reps

B) DB Bent-Over Row
4x15 @30% of bodyweight, 15% in each hand
No Rest between movements. Rest 2 minutes between rounds.


Monday, March 18, 2019

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  • 9

Warm-up

Movement Prep
A) Thoracic Rotations
2x6 L/R

B) Tempo Goblet Squat (55x1)
2x5

C) Tall Kneeling Jump-Up + Tuck-Jump
2x4

Conditioning

15 squat clean (185/135)
12 front squat
9 power clean + jerk
Rest 4 minutes
15-12-9
Thruster (95/65)
Lateral burpee

Strength

1) Bench Press
3x12

2) Dips
3x12-15
Try and perform eccentric with full bodyweight. Place feet on ground as needed for support during concentric.