Fridays workout

Friday

Warmup
2 rounds
15 double DB deadlifts
15 DB push press
15 ring rows

METCON
12-9-6
Deadlift (62%)
HSPU (Rx only) or medium DB push press

Rest 4:00

6-9-12
HSPU (Rx only) or medium DB push press

Deadlift

METCON
20 Rope pulls (light Rx)
Or 10-15 rope climbs

Rest 4:00

75 Rx wallballs

Thursdays workout (not recovery)

Warmup2 rounds
Row 24/20 cals
15 squats
10 pushups
10 hanging knee raises

Front squats & Bench Press
3 sets of 5 with 70%
add weight if light

METCON
2 sets, 3:00 rest b/t sets

12/10 rowing cals
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises
10 RUNS
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises
10 RUNS
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises

12/10 rowing cals

Monday’s workout

Monday

Warmup
2 rounds
30s hard bike
30s mod bike no arms
15 dumbbell shoulder press
20 walking lunges
15 ring rows

METCON
3 rounds
15 push presses (60% shoulder press)
100′ front rack lunge or 20 front rack reverse lunges

Rest 4:00

3 rounds
12 push presses (70%)
100′ front rack lunge or 20 front rack reverse lunges

METCON
4 sets, 1:30 rest b/t
18/15 cal bike
7 clean and jerks**
15 pullups/jumping pullups

** Set 1-4 = 55%|60%|65%|70%|

Friday and Saturdays Workouts

FRIDAYWarmup
2 rounds
50 single unders
20 plank taps
10 squat snatches
10 power clean + presses

METCON
12 power snatches (62%)
12 burpee box get overs (48/42"
12 power clean & jerks (57%)

rest 3:00

8 power snatches (75%)
12 burpee box get overs
8 power clean & jerks (70%)

METCON
3 sets
60 double unders
75′ bear crawl/50′ HS walk
2 light rope pulls/ 1 legless+1 w/legs
75′ bear crawl/50′ HS walk

60 double unders
2:00 rest b/t sets

SATURDAY

Only one thing to do today. Give it your best effort.

Warmup
3 rounds
1:00 machine
15 squats
15 db shoulder press
50 single unders
15 ring rows
10 hanging knee raises

"The Open Test"
AMRAP 20
50 wallballs (20/14)
50 double unders (no percentages, do all 50)
40 box jumps (24"/20")
40 toes to bar
30 chest to bar pullups
30 burpees
20 cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 ring muscle ups
***We will avoid scaling anything in this metcon and we will record how far you get in 20 minutes. We will re-do it in a few months.

Wednesday

Warmup
2 rounds
1:00 machine
10 lunges
10 pushups
10 Squats

METCON
AMRAP 5
10 reverse lunges (db at sides) 50/35
10 above the knee hang power cleans (light Rx)
Rest 1:00
Repeat

Front squats
3 sets of 5 reps @ 80%

METCON
10-8-6-4-4-4
Bench press (75%)
Deadlift (65%)

Monday’s fun

Monday

Warmup
2 rounds
1:00 bike
15 empty bar thrusters
15 ring rows

METCON
2 sets
21 thrusters*
100′ sandbag carry
3 rope climbs/light rope pull
100′ sandbag carry
21 thrusters
5:00 rest b/t sets
*1st set 21 reps @ light RX
*2nd set 15 reps @ heavy rx

BIKE or ROW
3 sets, 3:00 rest b/t sets
5 rounds
(men) 8 cal hard/4 cal easy
(Women) 6 cal hard/3 cal easy

Fridays workout

Friday

Warmup
2 rounds
0:30 hard bike
0:30 easy bike
10 empty bar snatch grip deadlifts
10 empty bar overhead squats

METCON
0:00-10:00
15-12-9
Squat snatch (65%)
24/20 cal bike b/t sets only
10:00-13:00
Rest
13:00-23:00
9-6-3
Squat snatch (75%)
24/20 cal bike b/t sets only

METCON
35 toes to bar
35 GHDs
10 rope climbs/light rope pulls

Wednesdays workout

Wednesdays workout

Warmup
2 rounds
1:00 row
15 empty bar front squats
10 pushups
15 ring rows

Front squats
3 sets of 6 @ 75%

METCON
45/36 calorie row
15 sandbag cleans
45/36 calorie row

METCON
4 Rounds
2:00 on/1:00 rest
15 pushups
15/12 calorie bike
Max rope climbs/heavy rope pulls

Tuesdays without

Tuesday
Warmup
2 rounds
1:00 machine
10 double db deadlifts
15 db shoulder press
50 plate hops
0:30 plank

Deadlift & barbell shoulder press
4 sets of 5 reps at 80%

METCON
2 Sets
75 heavy double unders/100 double unders
50 HS taps or 75′ HS walk
20 Ring dips
30 GHDs/weighted situps
Rest 3:00 b/t sets

Why so much cardio?! and and what’s going to be changing with the workout (soon-ISH)

If you’ve been doing the board workouts for a few months you’ve probably noticed an increase in circuits and cardio with a proportionate drop in heavy lifting recently. But whyyyy???😢😢

Because…THE 2019 CROSSFIT OPEN starts in 24 days, and you’re doing it.🙃 Yes YOU. What’s The Open and why does it mean so much cardio?

The Open is a worldwide, 5-week, 5-workout competition that last year had over 300,000 people, young and old, fit and unfit, compete in. Every Thursday for 5 weeks (starting Feb 21) a workout is released and we have until the following Monday to complete it. Martin, Massimo and I will be doing the workouts officially and submitting our times/scores to the worldwide leaderboard. Last year I was 289th/10,605 in Canada and hope to improve upon that. Martin and Massimo will be competing for the first time, in their respective Master’s categories, which will put them against people in their respective age bracket. I encourage you to sign up to do it officially, but you don’t need to. (but you should)

So the cardio… The 5 workouts are designed to test a number of different attributes like strength, gymnastics, endurance, skill etc. The workouts are very similar to the circuits we’ve been doing, as such the main thing that holds people back from doing better, is the cardio. You can’t go faster if you can’t breathe! That’s why as we get closer to the open, we will continue to have a heavy focus on cardio.

But what if I’m not officially doing the open? You may not be officially recording and submitting a score, however, the open workouts will BE the board workouts during the time of the open and I will be recording your scores and times so that later on we can try the workouts out again and see your improvement.

ENOUGH WITH ALL THE CARDIO! Don’t worry, once the Open is over there will be some SLIGHT changes to the workouts. In general, it will be the same, but after the open, we will flip/flop the cardio and strength work so that there is a more even, consistent amount of strength work pretty much every day and some cardio. After the open you can expect your workout to look like this;
WARMUP (5-10min)
LIFT WEIGHTS (20-30 min)
1-2 CIRCUITS (15-30 min)

I hope this lets you see a light at the end of the cardio tunnel.

Luke

Monday’s workout

Monday

Warmup
2 rounds
1:00 bike
15 db shoulder press
15 squats
15 ring rows

METCON
2 rounds
6:00 on/ 4:00 rest
21-15-9 (women)
18-12-6 (men)
Bike calories
12-9-6
HSPU/Heavy DB push press

METCON
50 wallballs
35 pullups/jumping pullups
15 Burpee box get overs 48/42"
35 pullups/jumping pullups

50 wallballs

Friday and Saturday Workouts

Friday

Warmup
2 rounds

1:00 ski
10 ring rows
10 push-ups
10 alt. V-ups

METCON
2 sets
15/12 cal ski
3 light Rx rope pulls/rope climb
15/12 cal ski
3 light Rx rope pulls/rope climb

15/12 cal ski
Rest 3:00 b/t sets

METCON
3 rounds
30 toes to bar
20 bench press (62%RX /52%SCALED)

Saturday

Warmup
2 rounds
1:00 bike
15 double dumbbell deadlift
20 arm circles
50 single unders

Deadlifts and Shoulder press
4 sets of 5 reps @ 75%

METCON
3 sets
30/24 cal bike
75 heavy double unders or 100 regular double unders
30/24 cal bike
75 heavy double unders or 100 regular double unders

Rest 3:00 b/t sets

Wednesday and Thursday

Wednesday

Warmup
2 rounds D’s
2:00 row
20 light DB shoulder press (8/12)
15 squats

METCON
50 Wallballs
35/27 Cal row
15 burpee bjo (24/21")
3:00 rest
15 burpee bjo
35/27 Cal row
50 Wallballs

METCON
24-20-16
GHD/weighted sit-up
Heavy DB snatch (75/50)

Thursday
No Warmup
Any or all of Run/row/bike/ski

3 sets
3 rounds
1:00 moderate
0:30 easy

3:00 b/t sets

Accessories
3 sets
10 single leg step ups (21/18")
10 DB face pulls
15 band pull aparts

PRACTICE

Tuesday workout

Tuesday
Warm-up
2 rounds
2:00 row
50 single unders
15 ring rows
20 walking lunges

METCON
80 double unders
10 bar muscle ups
100′ overhead walking lunges (95/65 bar or 1 dumbbell)
10 bar muscle ups
80 double unders

Rest 3:00

Repeat but with 20 pullups in place of muscle ups

Snatches + Clean & jerks
SCALED athletes
Full rounds of snatches then clean & jerks and repeat
10-8-6-4 (empty bar, light Rx, heavy Rx, max)

RX athletes
Full rounds of snatches then clean and jerks
5-4-3-2-1 (65/70/75/80/85%)

Mondays workout

Warmup
2 rounds
1:00 bike
10 Double Dumbbell deadlift
10 Db shoulder press
0:30 HS hold

Metcon
3 Rounds
24/20 Cal Bike
12 deficit HSPU/ medium DB push press(finished in 2 sets)

Rest 3:00

3 Rounds
10 Sandbag Clean 150/100#
50’ HS Walk/40 HS taps

Metcon
3 Rounds
30/24 Cal Row
15 Lateral Burpee over rower

Saturdays workout

SaturdayWamup
2 rounds
row 1:00
10 pushups
10 hanging knee raises
10 db push presses

2 rounds
40/32 cal row
16 burpee box jump overs 48"/42"
30 toes to bar
10 single arm DB push jerks per arm (75/50)
rest 3:00

20 bench press (62%)
30 bench press (52%)
40 bench press (45%)
*Every minute on the minute, including the 1st, 4 do strict pullups

Friday’s workout

Friday

Warm-up
2 rounds
1:00 run
15 ring rows
0:30 hs hold
50 single understand

5-4-3
Rope climbs
1:00 handstand hold

Overhead squats from the ground
3 sets of 10 reps
Build to a max weight on 3rd set

Back squats from therack
2 sets of 5 @ 65%+

15 min time cap
30 runs
120 double unders
20 power cleans
120 double unders
30 runs

Wednesday’s workout

Warm-up
2 rounds
20/16 cal bike
20 alternating v-ups
10 light db shoulder press

METCON
3 Rounds
3:00 on, 2:00 rest
20/16 cal bike
20 GHD Situps/weighted Situps
Max strict barbell shoulder press (60%)

DEADLIFTS
3 sets of 6 reps (70%+)

METCON
60 heavy wallballs
40 toes to bar
20 clean & jerks (60%)

Tuesday

Kudos to Massimo and Martin for registering for the 2019 Crossfit Open. Here’s Tuesday’s workout.

Warmup
2 rounds
1:00 ski
15 ring rows
7 burpees

METCON
30/24 Cal ski
20 ring rows to standing/pullups
30/24 cal ski
20 bar muscle ups
30/24 cal ski
* do your best to do your sets of 20 in 2 sets each

3 rounds
10 Burpee box jumps overs (24")
75 double unders
10 power snatches
3 rope climbs/light Rx rope pull