Thursday to Saturday workouts

THURSDAYIf you missed Wednesday’s workout, do it today. **The one on the board at the gym. Not the one you were sent.**

FRIDAY
Warm-up
2 rounds
1:30 ski or row
15 knee pushups
15 goblet squat (light)

2 Power Cleans + 2 Front Squats + 2 Split Jerks
6 sets starting with light rx clean
ADVANCED:
1 Power Clean + 1 Front Squat + 1 Split Jerk
1 Sets @65%, 2 Set @ 70%, 1 Sets @75% of Clean

1 and a quarter rep Front Squats
4 sets of 4 starting at 55%
Bench Press
4 sets of 5 @74%

Accessory
10:00 for quality
0:45 handstand hold
0:45 pull up bar hang
0:45 hollow rock hold

SATURDAY
Warm-up
2 rounds
30/24 cal row or ski (24/20)
15 light db thrusters
10 pushups

THRUSTERS
5 sets of 8 with light rx, add weight if you can
ADVANCED
5 sets of 3 starting with heavy rx and adding to max weight possible

Metcon (Time)
2 person team
60/50 Cal. Ski
60 Push Up
60 Touch and Go Power Snatches heavy rx
60 Push Up
60/50 Cal. Ski
*scale to 1/2 reps if alone

Metcon (No Measure)
4 Rounds (Not For Time)
10 Bent Over Row
15 Hip Extension

Monday-Wed workouts

MONDAY
Warm up
2 rounds
24/20 call bike
10 arm circles both ways
10 snatch grip deadlifts
10 overhead squats

Snatch Pull (3×3 @80%)

Squat Snatch (3×3 @70%)

Back Squat (4×5 @70%)

Metcon
Every 3min x7
8 burpee box jump 24/20"
18/15 calorie bike
8 sandbag cleans
Rest
*Stop at 2:30 regardless

TUESDAY
Warm-up
2 rounds
1:00 run
10 dumbbell deadlifts
10 knee pushups
15 ring rows

2 Clean Pulls + 3 Cleans
2 sets at 70%, 2 sets at 75%

Deadlifts and
4x 4 @75%
Barbell bench press
4×8 @60%++

2 sets
12-9-6
Strict Pullups
Barbell shoulder press from the grounds (60%)
Rest 3:00 b/t sets

WEDNESDAY
Warm-up
2 rounds
5 bodyweight split jerks per side
10 arm circles each way
15 knee pushups
10 stationary lines per side
10 ring rows

Split Jerk with 2s pause in lunge (alternate legs)
5×2 @70% of clean

4 sets
Straight bar curl with 5sec lowering
10-12 reps
Band pull aparts
20 reps

Metcon
100ft DB Lunge (50lb/35lb)
21 ring dips
100ft DB Lunge (50lb/35lb)
15 ring dips
100ft DB Lunge (50lb/35lb)
9 ring dips

17 April, 2019 11:59

MONDAY

Warm-up

2 rounds

20/16 cal bike

10 overhead squat empty bar

10 deadlifts (bar)

10 Single leg glute bridge hold R/L

5 high lateral step ups R/L

EMOM 10

1 Snatch Pull + 1 Squat Snatch (65%)

Back Squat (4×5 @70% +5#)

Metcon

2 Rounds

21-15-9

DB Deadlift (57%)

DB Bench Press (70lb/45lb)

Extra

1:00 hollow rock

1:00 superman hold

1:00 Sandbag hold 150/100

TUESDAY

Warm-up
2 round

20/16 cal row

15 empty bar front squats

50 mat hops

15 db shoulder press

1 Hang Clean + 1 Squat Clean

2 sets at 65%, 2 sets at 70%

Metcon (Time)
80-60-40-20
Double Under
25-20-15-10
Wall Ball


Accessory Work

4 sets
10 glute ham raise
10 upright Row R/L

WEDNESDAY

Warm-up
40/32 cal bike

3 rounds

10 db shoulder press

10 empty bar deadlifts

10 empty bar jerk catches with straight arms

15 ring rows

Push Jerks

4 sets of 3 from the floor

starting at 40% of clean

Deadlifts

3 sets of 5 @ 70%+5#

Metcon (Time)
30/24 Cal Assault Bike
30 Chest-to-bar pull-up
20 Overhead Squat (165lb/115lb)
Rest 3:00
Metcon (Time)
20 Overhead Squat (165lb/115lb)
30 Chest-to-bar pull-up
30/24 Cal Assault Bike

THURSDAY

Metcon (No Measure)

Warm-Up

3 rounds

10 runs

0:45 wall sit

10 ring rows

1:00 plank


AMRAP 30

40/32 cal Bike or Row
4 Lengths Single-Arm Farmer Carry ea.
10 DB Reverse Flys
20 Cossack Squats
500m ski

Practice Something

FRIDAY

Warm-up
2 rounds
20/16 cals or run
50’ banded side step
25 Banded Squat
15 Push Ups

Complex
1 Power Clean + 1 Front Squat + 1 Jerk
2 Sets @70% (clean)

2 Set @ 75%


Front Squats from the floor

& Bench Press

4 sets of 5 @72%

Metcon (Distance)
AMRAP 12
4 lengths of forward sled (100/80) no more than 50% of bodyweight
Bike with no arms 1:00 or until partner finishes

Metcon (No Measure)
Accessory
12:00 for quality
6 lengths double dumbbell front rack carry moderate/heavy
15 Reverse Hyper
10 single leg deadlift (1 kettlebell)
3 lengths dumbbell single arm overhead carry per side

SATURDAY

Warm-up
2 rounds
20/16 cal bike
10 Ring Row
10 empty bar front squats

10 muscle snatches

Squat Snatches

Still learning

5 sets of 4 with light RX

Perfecting

2 set of 1 @ 70%

2 set of 1 @ 75%

2 set of 1 @ 80%

Back Squats

3 sets of 10

start at 50%

Metcon (Time)
2 person team – only one person can lift at a time

40 Power Snatch (70%)
40 Power Clean and Jerk (70%)
40 Muscle-Ups
20 reps of each if alone if alone

Metcon (No Measure)
3 Rounds
1:00 Plank
10 strict ring dips
10 strict toe to bar
10 strict deficit hspu
1:00 Alternating Leg V-Up
*1 Min Rest between rounds.

Week of April 8 workouts

MondayWARMUP
2 rounds
Bike 20/16 cals
15 rings rows
10 squats
10 pushups

2 sets, 3:00 rest bt sets
3 rounds
3 rope climbs
12 box jumps (24"/20")

BACK SQUATS
4 sets of 10 @55%+
and
SINGLE ARM DB SHOULDER PRESS
8-12 reps

METCON
10 rounds
4 strict pullups
8 pushups
12 squats

TUESDAY
WARMUP
2 rounds
10 runs
50 plate hops
10 double DB deadlifts
15 DB shoulder press

SQUAT SNATCHES
0-10 minutes to:
Level 1 – sets of 5 starting with empty bar
Level 2 – work to a heavy single
10-15 minutes to:
Level 1&2 – sets of 3 snatch pulls with last squat snatch weight

METCON

100-80-60
Double Under
20-15-10
Strict HSPU/Heavy DB Shoulder Press
10-8-6
Sandbag Clean 150/100

WEDNESDAY
WARMUP
2 rounds
20/16 cals on Machine of your choice
15 Squats
10 Empty BB Muscle Snatch

3 rounds
20 Wallball 20/14
6 Squat Snatch (66%)
Rest 5:00

Metcon (Time)
3 rounds
20 GHD Sit Up
5 Clean and Jerk (63%)

DEADLIFTS & RING ROWS
level 1 – 4 sets of 8 reps (55%+)

level 2 – 4 sets of 2 reps (85%+)
RING ROWS – 2s pause, 3s lowering
level 2 do false grip

THURSDAY
TBD

FRIDAY
WARMUP
2 Rounds
20/16 cals
10 double db deadlifts
30s handstand hold
10 db thrusters

1 Round
30 Very Heavy DB Snatches (level 1)(100/70)
50 DB Snatches (level 2)(50/35)
then
40/30 cal row
100′ HS walk/125′ bear crawl

1 Round
21-15-9
Dumbbell Thruster 50/35
*400m Row after each set of thruster

Deadlifts
3 sets of 5 @ 70% + 5 pounds

SATURDAY
WARMUP
2 rounds
20/16 cal bike
15 ring rows
15 squats
10 empty bar clean and jerks

9-7-5
clean & jerks (45%)
18-14-10
pullups

rest 3:00

11-10
clean & jerks
22-20
pullups

AMRAP 9
25/20 cal bike
33 squats

rest 3:00

AMRAP 9
25/20 cal bike
15 pushups

Thursday

Warmup
3 rounds
20/16 cals
10 squats
10 ring rows
10 pushups

E3MOM 185 jump squats
8 burpees
Run, row or bike as far as possible

EMOM 16
Bike 40s
Row 40s
Double unders 40s
Plank 40s

April 1st workouts

MONDAYWARMUP
2 rounds
15 squats
10 Pushups
15 ring rows

FRONT SQUATS
5 sets of 5 @70%
AND
DB BENCH
5 sets of 12

METCON
40-30-20 Pushups
*2 heavy rope pulls after each set
I have
Straight into without rest
20-15-10-5 DB Raises and Band Pressdowns
*2 light rope pulls after each set

TUESDAY
WARMUP
2 rounds
24/20 Cal bike
0:45 wall sit
5 squats
15 light DB shoulder press

Barbell Shoulder Press
3 sets of 8 @60%
And
DB Stationary Lunge
3 sets of 8 per leg, 3s lowering

METCON
2 sets, 2:00 rest b/t
3 sounds
24/20 Cal bike
15 unbroken wallballs

WEDNESDAY
WARMUP
2 rounds
1:00 bike
Without putting the bar down
5 deadlifts
5 back squats
5 overhead squats
5 push jerks

BACK SQUAT
3 sets of 12 @50%+

SQUAT SNATCHES
3 sets of 3
3 sets of 2
3 sets of 1

"GRACE"
For time
30 Clean & Jerks (135/95)
Target time 3:00
Time cap 6:00

THURSDAY
To be determined

FRIDAY
WARMUP
2 rounds
Row 20/16 cals
15 knee pushups
15 ring rows

SKI
3×1:45 on/0:45 rest
Then
ROW
3×1:45 on/0:45 rest

AMRAP 12
3-6-9-etc
Bench Press (52%)
3-6-9-etc
Strict Pullup

DEADLIFT
3 sets of 3 @80%

ACCESORIES
3 SETS not for time
12 barbell rows
15-20 back extensions 30" box

SATURDAY
WARMUP
2 rounds
24/20 cal bike
10 empty bar deadlifts
5 front Squats
10 push jerks
10 knee pushups

CLEAN & JERKS
EMOM 10
Starting at 60% and adding

0:00-5:00
21-15-9
Front Squats from the floor (55%**)
Bar facing burpees
5:00-9:00
Rest
9:00-14:00
9-15-21
Bar facing burpees
Front Squats from the floor
** If no front squat Max take 90% of back squat Max and right it in for front squat Max

This weeks workouts – Subject to change

MONDAY
Warmup
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
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

WEDNESDAY
Warmup2 rounds
20/16 cal bike
15 squats
10 light db shoulder press

3 Power Cleans + 1 Jerk
4 sets, starting at 55% or
light rx. add weight.

Front Squats
3 sets of 6 @ 70%

METCON
E8MOM 24
6 minutes to complete:
25/21 cal bike
50 air squats
75′ front rack walking lunge (40/30)
rest 2:00

15-12-9 Sandbag clean
HSPU/Barbell push press (90% of
shoulder press)

THURSDAY
E3MOM 30
Row 1:00
50 double unders
5 Burpees

FRIDAY
Warmup
2 rounds
20/16 cal row
20 plate hops
10 empty bar muscle snatches

3 rounds
100 double unders
10 squat snatches (75%)

2 sets, 5:00 rest b/t sets
150′ front rack walking lunge (50/35)
8 ring muscle ups to stand/ring muscle ups
75′ hs walk/ 60 hs taps/ 150′ bear crawl
8 ring rows to stand/ring muscle ups
150′ front rack walking lunge (50/35)

SATURDAY
Warmup
2 rounds
1:00 row
15 squats
10 light db shoulder press

1400/1200m row
60 wallballs
35 Heavy DB Shoulder Press

2 sets
30 GHD Situps
20 Heavy DB Snatches (75/50)
30 Toes 2 bar
20 Heavy DB Snatches (75/50)

Sunday

Back Squats
RX – 6 sets of 3 @60%++
SCALED – 5 sets of 8 @50%++
And
Double DB hold
30s for max weight

E4MOM 16
20 Hand release pushups
30/24 cal bike

Row 2000m

The Open is ALMOST finished

For those of you that have already done “19.5”

Saturday
WARMUP
2 rounds
1:00 bike/row/run
100 single unders
15 light/medium DB shoulder press
15 ring rows

METCON
2 sets
100 double unders
20 Heavy DB shoulder press
2 Legless Rope Climbs
20 Heavy DB shoulder press
100 double unders
4 min Rest
12:00 Time Cap

BODY ARMOUR
3 Rounds not for time:

30-45s DB Raise Holds (8-10/5-8) (Go until it burns, then a bit longer)
45s Wall Sit (Use dumbbells if it’s easy, don’t drop them)
100’/per arm Single-Arm Farmer Carry (heavier the better)

19.2 is…

RX 19.2 is….

8 minutes to complete:
25 toes to bar
50 double unders
15 squat cleans (135/85) (55+115)
25 toes to bar
50 double unders
13 squat cleans (185/115) (55+135)

If you finish everything in the 4 minutes you get another 4 minutes to complete:

25 toes to bar
50 double unders

11 squat cleans (225/145) (55+155)

If you finish everything in the 4 minutes you get another 4 minutes to complete:
25 toes to bar
50 double unders

9 squat cleans (275/175) (55+185)

If you finish everything in the 4 minutes you get another 4 minutes to complete:
25 toes to bar
50 double unders

9 squat cleans (315/205) (55+205)

SCALED is found here:
https://games.crossfit.com/workouts/open/2019/2

19.1 is….

TIPS for this workout.
If you have running shoes I recommend wearing them for this workout instead of CrossFit shoes. The higher heel in your running shoes will help you get lower in your wallball while staying upright. Just make sure they’re clean shoes 🙂

Friday

Warmup
3 rounds
Row 2:00
15 squats
15 db shoulder press (8/12)

Rest 3-5 minutes

Do this at the same effort as you will do "19.1"
3 rounds
10 wallballs
10 calorie row

Rest 5:00

CrossFit Open "19.1"
AMRAP 15
19 wallballs (20/14)
19 calorie row

*Scaled for women is 10# ball to 9′
*Masters men 55-59 is 20# ball to 9′

This is it for the day.
If you feel like you can do more after, you didn’t go fast enough… Do it again 🙂

Tonight we find out what the first workout of the open is.

Tonight at 8 pm there will be a live announcement about what the first workout of the open is going to be tomorrow. I’ve attached the link if you want to watch. I recommend watching the stream from the UK if you like listening to English rather than French or Portuguese.

Tonight after I’ve seen it I’ll also send out some tips for the workout if there are any special things you can do to prepare.

https://games.crossfit.com/

Tuesday-Friday

Tuesday

Warmup
2 rounds
30/24 cal bike
10 knee raises
15 ring rows
50 single unders

Front Squats
3 Sets of 5 @70%++

METCON
2 sets, 3:00 b/t
7 pullups/jumping pullups
20/16 cal bike
7 pullups/jumping pullups

20/16 cal bike

7 pullups/jumping pullups

METCON
3 Rounds
50 double unders
15 toes 2 bar/knee raises
7 thrusters (light Rx)

Wednesday

Warmup
2 rounds
30/24 cal row
15 squats
15 ring rows
15 db shoulder press

Squat snatches
3 Sets of 5 @65%++

METCON
3 sets – go fast – unbroken if you can
21 wallballs
10 power cleans (35%)
3:00 rest

ROWING
3 sets, 2:00 bt
250/200m moderate
250/200m mod/fast
250/200m fast

Thursday

Warmup
3 rounds
2:00 row
15 squats
15 knee pushups
15 ring rows
10 knee raises

METCON
EMOM 32
1. Row 40s
2. Bike 40s
3. Run
4. Rest

Practice

Friday

Warmup
TBD

METCON
2019 CrossFit Open "19.1"

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