Friday, Jun 19
Workout of the Day
MOBILITY THIS
(Checkbox)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Front Squat 10-5-3-1-1-1-3-5-10
(Load)
Front Squat for load:
#1: 10 reps
#2: 5 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 3 reps
#8: 5 reps
#9: 10 reps
WORK UP TO AND THEN DECREASE
70-75%
#1: 10 reps
#2: 5 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 3 reps
#8: 5 reps
#9: 10 reps
WORK UP TO AND THEN DECREASE
70-75%
Open 22.1
(Reps)
Complete as many rounds as possible in 15 minutes of:
-Â 3 wall walks
- 12 dumbbell snatches
-Â 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1
-Â 3 wall walks
- 12 dumbbell snatches
-Â 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jun 20
Workout of the Day
HAVANA
(Rounds + Reps)
Complete as many rounds as possible in 25 minutes of:
-150 double-unders
-50 push-ups
-15 power cleans
Men: 185 lb.
Women: 125 lb.
-150 double-unders
-50 push-ups
-15 power cleans
Men: 185 lb.
Women: 125 lb.
Sunday, Jun 21
Workout of the Day
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jun 22
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
6 MIN EMOM TALL POWER CLEANS
(Load)
6 MIN EMOM
EVERY MIN ON THE MIN for 5 minutes
2 TALL POWER CLEAN
BUILD AS YOU GO
EVERY MIN ON THE MIN for 5 minutes
2 TALL POWER CLEAN
BUILD AS YOU GO
HANG CLEANS 3x2
(Load)
Hang Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
60%
#1: 2 reps
#2: 2 reps
#3: 2 reps
60%
Open 19.1
(Reps)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
