Tuesday, 12 November 2019

 

Endurance:

Accumulate 300 calories on*:

Assault Bike, Rower, and Ski Erg

 

For time

*any combination two or three of the apparatuses

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

First Rib Mobilization

Banded Olympic Wall Squat

 

 

Post results and experiences to comments

Monday, 11 November 2019

Thank you to all the Veterans that have sacrificed.

Happy Veteran’s Day 2019!

(Thank you for the flowers MP family)

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.5

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

Option 2*:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to Saturday, 17 November 2018

*Add one rep to each exercise each round.

Mobility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 08 November 2019

 

Conditioning:

Option 1:

Every 2 minutes on the minute, perform 1 round of the following until failure to complete:

1 Squat Clean (85% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

1 Burpee-over-bar*

 

For Score

*Every round add 1 burpee.

 

Option 2:

2020 CrossFit Games Open WOD 20.5*

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

*This option is available for registered athletes that cannot make Saturday’s competition.

Wednesday, 06 November 2019

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Tuesday, 14 February 2017

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post time and experiences to comments

Tuesday, 05 November 2019

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

 

 

Post results and experiences to comments

Monday, 04 November 2019

 

General Warm-up:

Run 400/Row 500

2 rounds of:

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Ring rows

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

40 second D-ball rock

20m One-arm farmers carry/per arm

15 Box jumps (every 5 increase height)

10 Handstand push-ups

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.4

30 Box jumps (24/20”)*

15 Clean and jerks (95/65)*

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols*

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

*Scaled and Master’s 55+:

Scaled:

(24/20″), Med-ball step-ups (20/14),

(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)

55+ Rx:

(24/20″), Med-ball step-ups (20/14),

(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)

55+ Scaled:

(20/16″), Med-ball step-ups (20/14),

(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)

 

Option 2:

17.4 (variation)

55 Deadlifts

55 Wall-Ball Shots

55 Calorie row

55 Handstand Push-ups

 

For time

Rx loads:

Men: deadlift 225 lb., and throw 20-lb. ball to 10-ft. target

Women: deadlift 155 lb., and throw 14-lb. ball to 9-ft. target

55+ Men: deadlift 185 lb., throw 20-lb. ball to 9-ft. target, and push press instead of HSPU @ 95 lb.

55+ Women: deadlift 125 lb., throw 10-lb. ball to 9-ft. target, and push press instead of HSPU @ 65 lb.

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site no later than 1900 CST.

Friday, 01 November 2019

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Wednesday, 30 October 2019

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

Compare to Wednesday, 21 March 2018

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

Post results and experiences to comments

Tuesday, 29 October 2019

 

Endurance:

15/12 Calories biked

30 second Hollow hold

Rest 1:00

 

7 rounds for time

 

Skill:

4 sets of max rep Ring Dips

Rest 2-3 minutes between sets

 

For total reps

 

 

Post results and experiences to comments

Monday, 28 October 2019

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

If you are registered, don’t forget to post score to Games site

 

Option 2:

Complete as many rounds and reps as possible in 25-minutes of:

10 Wall-ball shots (25/20) @ (10/9′)

8 Kettlebell swings (72/53)

10 Calories rowed

8 Alternating weighted lunges (45/35)

10 Box overs (24/20″)

 

For score

 

 

Post results and experiences to comments

Saturday, 26 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 25 October 2019

 

Conditioning:

Option 1:

Run 200m

7 Strict Pull-ups

7 Shoulder Press (115/73)

7 Bar-Facing Burpees

7 Strict Knees-2-Elbows

 

7 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (205/155)

Handstand push-ups

…then…

21 Deadlifts (315/225)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)
* This is only an option if you can not make the competition on Saturday.

 

Mobility/Flexibility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

 

 

Post results and experiences to comments

Wednesday, 23 October 2019

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Speed Skips

10 Paralette Pass-throughs

 

For score

Compare to Friday, 06 October 2017

 

Flexibility:

Couch Stretch

Overhead Distraction

Olympic Wall Squat

 

 

Post results and experiences to comments

Tuesday, 22 October 2019

 

Endurance:

5 rounds of:

1:00 max calories rowed

2:00 rest*

 

For total calories

*During rest, perform 7 handstand push-ups

 

Core Work:

4 rounds for time and quality:

Max L-sit hang*

20 Sit-ups

Rest 2:00

 

For total hang time

*Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this would be to allow a slight bend in the knees, to holding a chair sit position. One you can no longer hold the leg/knees up, drop from the bar and immediately perform 20 anchored sit-ups, and the rest 2:00. Repeat 3 more times.

 

 

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