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)
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Tabata Kick Your Butt! (AMRAP – Reps)
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 6-year anniversary today.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.2!
WOD: Crossfit Games Open 19.2 (Ages 16-54)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Cool DownAthlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD!
WOD: 25-20-15-10-5
Ground to Overhead (25/15)
Weighted Ab Mat Sit Ups (25/15)
*RX+: 45/25
Stimulus/Focus: Just move well. Break when needed. Aim for 8-10 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill:
Floor Press (20 Minutes to Find Your 1 RM)
WOD: 10 Minute GAFAP
1 Floor Press (95/65)
1 Step Lunge (95/65)(Front or Back)
2/2, 3/3, etc.
RX+: 155/105
Stimulus/Focus: Light floor press, heavy lunge. Break when needed, but keep breaks short.
Cool Down: Tabata Handstand Holds
