Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Four 4-Minute Rounds

20 Kettlebell Swings (1.5/1)(1/25#)

15 Strict Push Ups

10 Slam Balls (30/20)(20/10)

5 Ring Dips

Stimulus/Focus: Complete the work as quickly as possible. You will have any remaining time in the four-minute round to rest before repeating. You will complete this four times. Your score will be your time for each round.

Cool Down: Alternating Tabata

Hip Dips

Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (18 Minute Cap)

100 Double Unders

20 Dumbbell Facing Burpees

30 Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: The longer rep scheme will be a mental and physical grind. Take short breaks when needed, but try to keep moving.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 Front Rack Squats

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Tabata Kick Your Butt!

HRPUs

Air Squats

Ab Mat Sit Ups

Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: This was CrossFit Belmont’s first WOD (on 4 March 2013). Have fun celebrating her 11-year anniversary today.

Cool Down: Tabata Handstand Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Get Ready for 24.1!

WOD: CrossFit Games Open 24.1 Rx (Ages 16-54)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes

Stimulus/Focus: Just go!

CrossFit Games Open 24.1 Rx (Ages 55+)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes

CrossFit Games Open 24.1 Scaled (Ages 16-54)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes

CrossFit Games Open 24.1 Scaled (Ages 55+)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes

Cool Down: Athlete’s Choice! Happy Friday! 24.1 is over for you! 🙂

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to workout!

WOD: 32 Minute EMOM

Minute 1: Max Effort GHD Extensions

Minute 2: Max Effort Assault Bike Calories

Minute 3: Max Effort Ab Mat Sit Ups

Minute 4: Max Effort Up and Overs

Stimulus/Focus: A great WOD for active recovery before tomorrow’s 24.1 Open workout! Push as hard as you want! You’ll go through each movement 8 times.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Use 10 minutes to find your heavy for the day.

Snatch 10 x 1

Stimulus/Focus: Use 75% of your heavy. Complete one quick single every 30 seconds for 5 minutes.

WOD: For Time (16 Minute Cap)

400 Meter Run

20 Snatch (95/65)(65/45)

300 Meter Run

15 Snatch (95/65)(65/45)

200 Meter Run

10 Snatch (95/65)(65/45)

100 Meter Run

5 Snatch (95/65)(65/45)

Stimulus/Focus: This will be an extremely taxing workout on your entire body, including your lungs. Try to keep moving on your snatches even if you do them in singles.

Cool Down: 3 Rounds

9 Toes to Ring

6 Ring Rows

3 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Three 4-Minute AMRAPs (4-Minute Rest Between Each)

A) 4 Minute AMRAP

8 Dumbbell Hang Power Cleans (50/35)(35/20)

4 Strict Handstand Push Ups

B) 4 Minute AMRAP

6 Dumbbell Power Cleans (50/35)(35/20)

6 Handstand Push Ups

C) 4 Minute AMRAP

4 Dumbbell Squat Cleans (50/35)(35/20)

8 Hand Release Push-Ups

*Rest 4 minutes between AMRAPs.

Stimulus/Focus: These are three separate WODs. The dumbbell movements get more challenging, but the reps decrease. The push ups get less challenging, but the reps increase. Find scales that challenge you appropriately to maintain the integrity of the workout.

Cool Down: Tabata Plank Holds (on vertical dumbbells)

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Use 20 minutes to find your 1 rep max.

WOD: 15 Minute AMRAP

50 Double Unders

3 – 6 – 9 – …

Pull Ups

Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: This workout has a little of everything–metabolic conditioning, gymnastics and weightlifting. Find a pace and just keep moving. Complete shorter rep schemes unbroken. Take short breaks on the longer rep schemes. Your score is total reps.

Cool Down: Alternating Tabata

V-Ups

Hollow Rock Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!