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.
Tuesday, Jun 23
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
70%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
70%
Metcon
()
10 sets, each for time:
50-meter swim
Rest 1 minute between sets.
Score is your fastest and slowest time.
50-meter swim
Rest 1 minute between sets.
Score is your fastest and slowest time.
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
