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
Wednesday, Jun 24
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
SNATCH WORK EMOM
(Load)
9 MIN EMOM
EVERY MIN ON THE MIN PERFORM EACH MOVEMENT
1 POWER SNATCH
1 OVERHEAD SQUAT
1 SNATCH BALANCE
EVERY MIN ON THE MIN PERFORM EACH MOVEMENT
1 POWER SNATCH
1 OVERHEAD SQUAT
1 SNATCH BALANCE
#53 WOD
()
12 Min EMOM
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Jun 25
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Thruster 5-5-3-3-3-1-1-1-1
(Load)
Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
65%
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
65%
5 RNDS: Rowing and Bench Press
()
5 rounds for time of:
- Row 500 meters
- 15 bench presses
♀ 95 lb.
♂ 135 lb.
- Row 500 meters
- 15 bench presses
♀ 95 lb.
♂ 135 lb.
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
