Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 2)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 21-18-15-12-9-6-3
Deadlifts (135/95)
Wall Balls (20/14)
Stimulus/Focus: Strive for unbroken sets. Aim for less than 20 minutes.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.4!
WOD: 19.4 for Time
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of:
10 snatches 95lb/65lb
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
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)3 rounds of:
10 snatches 65lb/45lb
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
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD!
WOD: 12 Minute AMRAP
6 Strict Push Ups
12 Step Lunges
Stimulus/Focus: Just move well. Aim for 10-12 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 Front Squats (135/95)
10 Slam Balls (30/20)
Stimulus/Focus: This WOD is meant to be heavier in load. Pace yourself. Don’t go out too quickly. Aim for 8 rounds.
Cool Down: Tabata Bar Hops
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 10 )
Use 60% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: For Time
10-1 Deadlifts (225/155)
1-10 Bar Facing Burpees Over the Bar
Stimulus/Focus: This WOD is meant to be moderate in load and volume. You’ll have to plan breaks. Try to take those between movements and rounds. Aim for less than 20 minutes.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (20 Minutes to Find Your 1 RM)
WOD: 4 Founds for Reps
45 Seconds ME Split Jerks (70%)
15 Seconds Rest
30 Seconds ME Split Jerks (70%)
30 Seconds Rest
15 Seconds ME Split Jerks (70%)
45 Seconds Rest
Stimulus/Focus: Work-rest WOD. Don’t rest in your work time. Rest is built into the WOD.
Cool Down: Tabata Bottom to Bottom Squats
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.3!
WOD:
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review WOD movements and get ready to WOD or ROMWOD!
WOD: 10 Minute AMRAP
5 Burpees
5 Wall Balls (20/14)
Stimulus/Focus: Open the throttle and go! See what you can do in 10 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 8-Minute AMRAP
8 Deadlifts (185/135)
8 KB Swings (1.5/1)
8 Goblet Squats (1.5/1)
Stimulus/Focus: This WOD is meant to be moderate in load. Aim to do all work unbroken. Rest as needed between movments. Aim for 6 rounds.
Cool Down: Tabata Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Push Press (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9
Push Press (95/65)
Pull Ups
Stimulus/Focus: Classic push-pull CrossFit WOD. It is a sprint. Move as fast as you can. Aim for less than 6 minutes.
Cool Down: 500 Meter Row (slow pace)
