Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)
Start with a naked bar and get AHAP. Coach will call a 2-second pause in the bottom.
WOD: Nancy
5 RFT
400m Run
15 Overhead Squats, 95# / 65#
Stimulus/Focus: Benchmark time! Let’s get after this one!
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.5!
WOD: 19.5 For Time (20 Minute Cap)
Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Reveiw the WOD movements and get ready to WOD or ROMWOD!
WOD: 4 Rounds
1 Minute Plank Hold
1 Minute ME Ab Mat Sit Ups
1 Minute Squat Hold
1 Minute ME Air Squats
Stimulus/Focus: This WOD will test your physical abilities and mental toughness. If you cannot complete the minute-long holds, take breaks as needed, but do not record your workout as RX.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)
WOD: 12-9-6-9-12
Hang Clean (70%)
Ring Dips
Stimulus/Focus: Hang clean should be moderate for everyone. Volume is light. Focus on ring dips.
Cool Down: 100 Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 DB Push Jerk (50/35)
10 DB Step Lunges (50/35)
Stimulus/Focus: This WOD is heavy and it will be slower moving. Take breaks when needed. Aim for 6-7 rounds.
Cool Down: Tabata Bar Hangs
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
