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18 March 2019

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

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15 March 2019

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

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13 March 2019

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

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12 March 2019

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

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11 March 2019

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

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08 March 2019

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

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06 March 2019

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

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05 March 2019

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)