Related Stories
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May 13, 2019
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
-
April 7, 2019
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
-
February 22, 2019
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals row
Scaled
15min AMRAP
19 wall balls 14/10
19 cals row
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Hang clean and jerks
3-3-3-3-3
*No drops
Gymnastics
Strict handstand push ups 3xmax
Core
3 sets
15 GHD sit ups
15 back extensions
-
October 8, 2018
Workout 1:
5 rounds for time:
20 cals row
20 GHD sit ups
then immediately into
Max handstand walk in 2min
Workout 2:
5 rounds for time:
20 cals bike
20 back extensions
Then immediately into
Max handstand walk in 2min
-
September 30, 2018
Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
-
September 16, 2018
Workout 1:
“JERRY”
For time:
1 mile run
2K row
1 mile run
Workout 2:
“GRIFF”
For time:
800m run forward
400m run backward
800m run forward
400m run backward
-
September 10, 2018
Workout 1:
For time:
5k run or row
Post times in comments
Workout 2:
For time:
21-15-9
Cals bike
12-9-6
D-ball cleans 100/70
-
September 10, 2018
Strength
Front squats
5×1
*3sec pause at the bottom*
METCON
12min AMRAP
50 box jumps 24/20
40 abmat sit ups
30 wall balls 20/14
20 kettlebell swings 70/53
10 wall climbs
Note: If you finish the 10 wall climbs, go back to the box jumps
The accessory work will be posted with the daily post. This is meant to be done on your own as an extra warm up piece for your wods, effective cool down after the wods or simply as extra work daily. This is also meant to build core strength, reinforce the shoulders, develop skills and technique. The acc work will be tying in with the regular programming and everything else so we don’t overuse joints and muscle groups.
Acc work
Crossover symmetry (Refer to chart)
3 sets of each
Row
Reverse fly
Pull down
30 PVC pipe squat snatch
Note: Make each rep like it’s a 1RM, reinforce good motor patterns
Not for time: 50 GHD sit ups
-
May 13, 2019
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
-
April 7, 2019
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle upsScaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull upsLite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull upsAccessory work
Shoulders of steel
Crossover symmetryWeightlifting
Snatch grip sots press 3×5Gymnastics
Accumulate 1min of:
Handstand hold
Front plancheCore
50 GHD sit ups -
February 22, 2019
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals rowScaled
15min AMRAP
19 wall balls 14/10
19 cals rowAccessory work
Shoulder of steel
Dumbbells lateral raises 3×10Weightlifting
Hang clean and jerks
3-3-3-3-3*No drops
Gymnastics
Strict handstand push ups 3xmaxCore
3 sets
15 GHD sit ups
15 back extensions -
October 8, 2018
Workout 1:
5 rounds for time:
20 cals row
20 GHD sit upsthen immediately into
Max handstand walk in 2min
Workout 2:
5 rounds for time:
20 cals bike
20 back extensionsThen immediately into
Max handstand walk in 2min
-
September 30, 2018
Floater 1
For time:
800m run
500m row
50 cals bikeFloater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70 -
September 16, 2018
Workout 1:
“JERRY”For time:
1 mile run
2K row
1 mile runWorkout 2:
“GRIFF”For time:
800m run forward
400m run backward
800m run forward
400m run backward -
September 10, 2018
Workout 1:
For time:
5k run or row
Post times in comments
Workout 2:
For time:
21-15-9
Cals bike
12-9-6
D-ball cleans 100/70 -
September 10, 2018
Strength
Front squats
5×1*3sec pause at the bottom*
METCON
12min AMRAP
50 box jumps 24/20
40 abmat sit ups
30 wall balls 20/14
20 kettlebell swings 70/53
10 wall climbsNote: If you finish the 10 wall climbs, go back to the box jumps
The accessory work will be posted with the daily post. This is meant to be done on your own as an extra warm up piece for your wods, effective cool down after the wods or simply as extra work daily. This is also meant to build core strength, reinforce the shoulders, develop skills and technique. The acc work will be tying in with the regular programming and everything else so we don’t overuse joints and muscle groups.
Acc work
Crossover symmetry (Refer to chart)
3 sets of each
Row
Reverse fly
Pull down30 PVC pipe squat snatch
Note: Make each rep like it’s a 1RM, reinforce good motor patterns
Not for time: 50 GHD sit ups
