Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2 minute clock.
WOD: 15 Minute AMRAP
20 Alternating Dumbbell Hang Snatches (50/35)(35/20)
10 Toes to Bar
5 Wall-walks
Stimulus/Focus: Attempt to do all work unbroken. Take quick breaks when needed. Aim for 6-7 rounds.
Cool Down: Tabata Side Bends (with DB)
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 24.2!
WOD: CrossFit Games Open 24.2 Rx (Ages 16-54)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
CrossFit Games Open 24.2 Rx (Ages 55+)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 95lb
M: 135lb
*Each row counts as 30 reps (10m = 1 rep)
Cool Down: Athlete’s Choice! Happy Friday! 24.2 is over for you! 🙂
Warm up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: 45 Minute AMRAP
500 Meter Row
1000 Meter Bike Erg
400 Meter Run
20 Calorie Assault Bike
Stimulus/Focus: This is a long cardio workout. You choose your pace and just keep moving. Your score will be total reps (meters + calories). Each round has 1920 reps if completed.
Cool Down: ROMWOD
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
