Saturday, March 16, 2019

Conditioning

Teams of 2

10 Rounds

300m run (both)

30 russian kbs (53/35) / 20 WB (20/14)

One partner completes kbs while other athlete performs WB in a given round. Partners will alternate movements on successive rounds. Team cannot begin run on next round until both athletes have completed all reps of their movement. 


Friday, March 15, 2019

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Citysider Cedric Scott at Port Campbell National Park in Victoria, Australia. 


Conditioning

Open Workout 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 burpees

Time cap: 12 minutes, including 3-minute rest period


VARIATIONS

Rx’d: (Ages 16-54)Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

https://games.crossfit.com/workouts/open/2019/4

Strength

Every 3 Minutes For 15 Minutes
8 L/R double KB front rack Bulgarian split squats
15 ring rows


Thursday, March 14, 2019

Conditioning

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

Accessory

Overhead Carry
5x150' L/R
 

Cool Down

ROMWOD


Wednesday, March 13, 2019

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Conditioning

200m run
10 CTB + 200m run
20 push-ups + 10 CTB + 200m run
30 Russian KBS (70/53) + 20 push-ups + 10 CTB + 200m run
40 box jumps (24/20) + 30 Russian KBS + 20 push-ups + 10 CTB + 200m
30 Russian KBS (70/53) + 20 push-ups + 10 CTB + 200m run
20 push-ups + 10 CTB + 200m run
10 CTB + 200m run
200m run

Strength/Skill

A) DB Seal Row
4x12

B) Weighted Pistol "Box" Squats
4x8 L/R
Hold KB in goblet position and perform pistol down to bench. Try and use bench as guide for depth, and control eccentric to a "tap" on the bench and right into the concentric. Avoid collapsing onto bench and then swinging weight/chest forward to stand. If balance is an issue, use ring or rig post to provide balance through range of motion.

C) Hanging Leg Raise To L-Sit
4x6
Hold l-sit for :04 seconds


Tuesday, March 12, 2019

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Conditioning

50 DU, then
1-3-5
Shoulder to overhead (185/135)
Front squat
Deadlift
[Rest 2 minutes]
50 DU, then
5-7-9
Shoulder to overhead (135/95)
Front squat
Deadlift
[Rest 2 minutes]
50 DU, then
9-12-15
Shoulder to overhead (95/65)
Front squat
Deadlift

Score is total working time.

Strength

A) Single-Arm KB Front Rack Walking Lunge
4x12 L/R
Complete all reps on one leg before switching

B) Single-Arm DB Bench Press
4x10 L/R


Monday, March 11, 2019

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DELOAD WEEK


Conditioning

Every Minute For 16 Minutes
1st: 20/16 calorie bike/row
2nd: 15 burpees
3rd: 10 thrusters (115/85)
4th: Rest

Score is total working time.

Strength

A) Single-Arm DB Bent-Over Row
5x8 L/R

B) Single-Leg DB Romanian Deadlift
5x6 L/R

C) Weighted Hollow Hold With Alternating Leg Tuck
5x10 L/R


Saturday, March 9, 2019

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Conditioning

Teams of 2

AMRAP26

6 Rounds (3 each)

3 power cleans (215/145)

6 lateral burpees

9 DL (215/145)

12 cal row

6 Rounds (3 each)

6 power cleans (165/115)

9 lateral burpees

12 cal row

As many rounds possible in remaining

9 pc (115/85)

12 cal row

One partner works through entire round before switching. Once athlete reaches the rower, teammate may begin on power cleans.