Saturday, 20 April 2019

Conditioning:

Partner up, and complete:

Part 1:

6 minute AMRAP of:

12 Synchro Deadlifts (105/75)

9 Synchro Hang Power Cleans (105/75)

6 Synchro Shoulder-Overhead (105/75)

 

…rest 2 minutes, then…

Part 2:

40 Pull-ups

For time

(2:00 cap)

 

…rest 3 minutes, then…

10 minute AMRAP of:

1 Box Jump (20″), 1 Thruster (95/63)*

2 Box Jumps, 2 Thrusters

3 Box Jumps, 3 Thrusters

35 Double Unders or 50 Singles (each athlete)

4 Box Jumps, 4 Thrusters

5 Box Jumps, 5 Thrusters

6 Box Jumps, 6 Thrusters

35 Double Unders or 50 Singles (each athlete)

7 Box Jumps, 7 Thrusters

8 Box Jumps, 8 Thrusters

9 Box Jumps, 9 Thrusters

35 Double Unders or 50 Singles (each athlete)

10 Box Jumps, 10 Thrusters

11 Box Jumps, 11 Thrusters

12 Box Jumps, 12 Thrusters

35 Double Unders or 50 Singles (each athlete)

…continue this pattern until end of 10 minutes

13, 14, 15, jump rope, 16, 17, 18, jump rope, etc…

*Each athlete does, each round. I.E., Athlete 1 does 1 Box Jump, 1 Thruster; tags athlete 2, who then does 1 Box Jump, 1 Thruster. Then the team moves to the 2’s.

 

…rest 4 minutes, then…

27 Calories rowed*

21 Alternating dumbbell snatches (50/35)*

15 Hand-release push-ups*

9 Alternating dumbbell cleans (50/35)*

 

For time

*Both partners must perform each exercise. Athlete 1 rows 27 calories, then athlete 2 rows 27 calories; then athlete 1 does snatches, and so on.

Also, while one partner is working, the other must be in the high plank. If the high plank partner comes down, the working partner MUST stop.

 

 

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Wednesday, 17 April 2019

 

Conditioning:

Complete as many rounds as possible in 30-minutes of:

30-ft Overhead Walking Lunges (55/45)

7 Plate-facing Burpees

30-ft Overhead Walking Lunges

7 Chest-2-Bar Pull-ups

 

For Score

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

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Tuesday, 16 April 2019

 

CFE:

800m run sprint

Rest 4:00

1000m row sprint

Rest 3:00

400m run sprint

Rest 2:00

500m row sprint

 

For total sprint time

All sprints are ALL OUT efforts

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

1 Ring Dips*

2 Grasshoppers*

3 Double Unders*

 

For score

*Add 1 RD, 2 Grasshoppers, and 3 Double Unders each round. Rd 1: 1,2,3; Rd 2: 2,4,6; Rd 3: 3,6,9; etc…

 

 

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Saturday, 13 April 2019

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Saturday, 17 June 2017

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Wednesday, 10 April 2019

Ready for Liftoff!

 

Strength & Conditioning:

With a running clock, every minute on the minute perform 1 repetition of:

Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.

 

Royal Huddleston Burpee Challenge:

Day 67

 

Post results and experiences to comments

Tuesday, 09 April 2019

 

Endurance:

600m Sprint*

Rest 3:00

3 rounds for time

*If you have a vest (20/14), wear it

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

7 Burpees

9 GHD sit-ups

 

For score

 

Mobility:

Quad smash

Pike stretch

Reclined spinal twist

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

Post results and experiences to comments

Monday, 08 April 2019

 

Conditioning:

21-15-9 rep rounds* of:

Overhead squats (115/73)

Chest-2-bar pull-ups

Burpee box overs (20″)

 

For time

*Run 400m at the end of each round

 

Mobility:

Overhead distraction

Shoulder fold

Twisted Cross

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Wednesday, 03 April 2019

Congratulations to Gene Pelizzoni for finishing 2nd in the WORLD in the 2019 CrossFit Games Open for men 80+!!

Strong work Geno!

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

3 rounds for score*

*score is equal to the lowest rep count of each exercise through the 3 rounds, added together.

Strength:

Front Squat

1-rep max

 

For max load

Compare to

 

Flexibility:

Couch stretch

Middle straddle

Spine smash

 

 

Post results and experiences to comments

Tuesday, 02 April 2019

Skill:

Push-ups and Pistols

 

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)

 

For score

 

Flexibility:

Saddle sit

Pike stretch

Half straddle

 

 

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Monday, 01 April 2019

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 15 October 2018

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

 

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Wednesday, 27 March 2019

 

Conditioning:

Perform 2 rounds of:

10 Burpees

15 V-ups

20/16 Calorie biked

…rest 2:00,then…

Perform 2 rounds of:

10 Burpees

15 Sit-up slammers (12/8)

20/16 Calories rowed

 

For time

 

Strength:

Overhead Squat

10-rep max

 

For max load

 

 

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Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

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

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

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Saturday, 23 March 2019

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Friday, 22 March 2019

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 July 2018

*Equal work required

 

2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

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