WOD
CrossFit Games Open Workout 19.1
Complete as many rounds as possible in 15 minute of:
19 Wall Balls (20/14) (10’/9’)
19 Calorie Row
Friday, February 22, 2019
Thursday, February 21, 2019
Focus: Back Squat
Warm Up:
2 Rounds
15 Jumping Jacks
10 Burpees
10 Wall Squats
30 secs Rig Calf Stretch
30 secs Pigeon Stretch
10 Empty BB Back Squats
SOD
10 minutes to work up to EMOM back squat weight, using sets of:
1x8
1x5
1x5
1x3
then…
10 min EMOM
Min 1: 1 Back Squat (80%-100% of BW)
Min 2: 2 Back Squat
Min 3: 3 Back Squat
Min 4: 4 Back Squat
.
.
.
Min 10: 10 Back Squat
WOD
Tabata: Tubing Back Fly
1 min Rest
Tabata: Abmat Sit Ups
1 min rest
Tabata: Tubing Bicep Curls
Wednesday, February 20, 2019
Focus: Pull Ups, BB Rev Lunges, Box Jumps
Warm Up:
60 secs Row
10 Box Steps Ups
10 Hanging Shrugs
10 Low KBS
10 Lunges
10 PVC Passthroughs
10 PVC Good Mornings
5 TVWQB
SOD
10 mins Pull Up Practice (No Ring Rows – use bands or seated barbell pull ups)
3 Rounds of....
WOD 1
4 min AMRAP
10 Box Jumps
10 American KBS
Rest 1 min
WOD 2
4 min AMRAP
10 Front Rack Rev Lunges
10 Bar Hop Overs
Rest 1 min
(Score: total # of rounds for each WOD, pick up where you left off)
Tuesday, February 19, 2019
Focus: Floor Press, Pistols
Warm Up:
2 Rounds
15 Jumping Jacks
10 Push Ups
15 Air Squats
5 Burpees
10 Hanging Shrugs
30 sec rig calf stretch
SOD
EMOMx12
Even: 6 Floor Presses (wt: athlete's choice)
Odd: 8 Pistols (4/leg) (mod: Seated Box/Bench Pistols, Box Stepdowns)
WOD
12 min AMRAP
2 Wallballs
2 Burpees
4 Wallballs
4 Burpees
6 Wallballs
6 Burpees
...continue to increase by 2 reps
Monday, February 18, 2019
SOD
Deadlift: 5x5 (ascending in weight)
Dumbbell Row: 5x8 (per arm)
WOD
AMRAP 9
15 Deadlifts (115/75)
10 Toes to bar
5 Push Jerks (115/75)
Thursday, February 15, 2019
Warm Up:
60 secs Jump Rope
10 Wall Squats
30 Sec Rig Dead Hang
10 Wall Squats
10 Push Ups
15 Jumping Jacks
SOD
12 min EMOM
2 Squat Clean and Jerks
WOD
“The Chief”
5 Rounds, 3 min each, 1 min rest between rounds; AMRAP of:
3 Power Cleans
6 Push Ups
9 Air Squats
(Score = total number of rounds of each AMRAPs)
Thursday, February 14, 2019
Warm Up:
60 secs Row
10 Jumping Jacks
10 Hanging Shrugs
5 reps each TVWQB
10 PVC Passthroughs
30 sec PVC Chicken Stretch
10 Sit Ups
SOD
12 min EMOM
Even: 7 Pendlay Rows
Odd: 5-8 Ring Dips
WOD
3 Rounds For Time
500m Row
15 Plate G2OH
12 Plate OH Lunges
Wednesday, February 13, 2019
Warm Up:
60 secs Jump Rope
10 Push Ups
10 Air Squats
15 PVC Pass Through
10 Hanging Shrugs
20 Secs Rig Thumb Down Lat Stretch
10 Wall Squats
SOD
15 mins of snatch balance practice
WOD
For time
3 rounds
9 Power Snatch, 9 v-ups
…then…
3 rounds
6 Power Snatch, 9 v-ups
…then…
3 rounds
3 Power Snatch, 9 v-ups
(Snatch weight increases each round)
Tuesday, February 12, 2019
Tuesday – February 12th
Focus: MetCon
Coaches’ Notes, Not for Website/Board
- Weather permitting, athlete’s must run once and row once. If weather prevents running, row once and do 200 Dubs/300 Singles
- KB Practice – focus on proper hip hinge, hand placement, pulling the kettlebell down from the top position
For Website/Board
Warm Up:
60 secs Row
15 Jumping Jacks
30 sec Spiderman Stretch
10 Push Up to Downward Dog
5 reps each TVWQB
10 Walking Lunges/leg
WOD
For time
1000m Row/800m Run
100 Russian KBS
1000m Row/800m Run
Post WOD:
Couch Stretch
Elevated Pigeon Stretch
Banded Rig Shoulder Stretches
Friday, February 8, 2019
Warm Up
- 60 sec Row
- 5-7 reps each of TVWQB
- 10 Push Ups
- 10 Tubing Back Fly
- 60 secs of Jump Rope
SOD
10 mins to establish heavy 3-5 reps bench press
WOD
10-8-6-4-2
BB Bench Press (65% of heaviest SOD weight)
Ring Rows
…..right into…..
5 RFT
40 Dubs/80 Singles
30 K2E
20 DB Snatch (total)