Cityside CrossFit

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. 

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

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

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

Overhead Carry
5x150' L/R
 

ROMWOD

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

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

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.

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

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.

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

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.