Teams of 2
10 rounds alternating
6 devils press 50/35
6 dumbells step overs 50/35 24/20
6 shuttle runs 25ft
Note: One athlete works at a time. You can only switch after a full round. Tag your partner before switching.
Scaled: 35/25 dumbells
Maintenance/Mobility
Partner stretch 5-10min
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 rope climbs
6 strict handstand push ups
*Alternate each minute. Minute 1: rope climbs. Minute 2: Handstand push ups
5 rounds for time:
3 low ring muscle ups
3 ring dips
6 weighted pistols 35/25
Weightlifting
3 sets
10 touch and go clean and jerks
*No drops
Back squats
10-10-10
Firebreathers
“CANDY”
5 rounds for time:
20 pull ups
40 push ups
60 squats
10 rounds for time:
200m row
*1:1 rest/work ratio (If it takes 1min to row the 200m, rest 1min)
The 2019 CrossFit Games Open starts today!!!!
Strength
Power snatch
3-3-3-3-3
Power clean and jerk
3-3-3-3-3
Note: Build to max. Drops allowed but keeps the reps within 10sec apart top. Technique focus
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Sots press 3×10
Gymnastics
Strict pull ups 3xmax
Core
GHD sit ups 3×15
Tabata what?
Tabata burpees to a 6inch target
Tabata chest to bar pull ups
Tabata box jump overs 24/20
Tabata handstand push ups
Score is total reps for the tabatas combined
Note: A Tabata is 8 cycles of 20sec of work with 10sec rest (30sec per round). Each cycle is 4min total. 4min of burpees, then 4min of chest to bar pull ups, 4min of box jumps and finally 4min of handstand push ups. You only have 10sec to transition from one movement to the other.
Tabata definition:
Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.
To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).
The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically. The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories
This is why CrossFit is so effective as a general fitness program. The high intensity nature of the workouts trains both anaerobically and aerobically. At the same, we build muscle endurance and strength. Regardless what you sport or activity is, CrossFit will benefit you greatly. Many Ironman athletes, marathon runners, swimmer, specific sport athletes (hockey, football, soccer for example) have seen increase in performance for doing CrossFit.
“CrossFit total”
Back squat 1 rep max
Shoulder press 1 rep max
Deadlift 1 rep max
Score is all 3 movements combined together
Teams of 2
For time:
50 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
40 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
30 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
20 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
10 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
Note: Burppees over the box are box facing. Share the reps as needed. You must tag your partner to switch. No tag, no rep
Maintenance/mobility
10min
Teams of 2
For time:
10,000m row
Share as needed
“TRIFECTA”
Gymnastics
10min EMOM
1 ring forward roll
1 pull over
5 sets
3 toes to bar
2 chest to bar pull ups
1 bar muscle up
5 rounds not for time:
1 rope climb
2 wall climbs
3 L-pull ups
Weightlifting
Hang power snatch
3-3-3-3-3
Snatch balance
3-3-3-3-3
Jerk
3-3-3-3-3
Firebreathers
30 rounds for time:
5 wall balls 20/14
3 handstand push ups
1 power clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Strength
Back squats
3-3-3-3-3
METCON
5 rounds for time:
12/9 cals row or air bike
12 toes to bar
12 alternating dumbbell snatch 70/50
*Yes, 70/50 for the dumbbell
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch balance
3-3-3-3-3
Thrusters
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
3 rounds
15 GHD sit ups
15 back extensions
