Workout Of The Day
Basics
CrossFit Now – Basics
RX
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
SCALED
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
MASTERS
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
MASTERS SCALED
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit
CrossFit Now – CrossFit
WOD
Row BJ WB Run (Time)
Row 1000m
50 Box Jumps
50 Wall Balls
Run 800m
RX- 24/20″, 20/14#, 10/8′
RX+-30/24, 10/10′
M1- 20/16″, 14/10#
M2-step ups, 10/6#
CrossFit
CrossFit Now – CrossFit
STRENGTH
Thruster (10 E2MOM x 2)
Rest 4 min
WOD
9 AMRAP T2B RKBS (AMRAP – Rounds and Reps)
9 min AMRAP
3 Toes to Bar
3 Russian Kettlebell Swings
6 Toes to Bar
6 Russian Kettlebell Swings
9 Toes to Bar
9 Russian Kettlebell Swings
12, 15, 18 etc
RX- 70/53
RX+- Same
M1- 53/35
M2- 35/26
Basics
CrossFit Now – Basics
Nasty Girls (Time)
Nasty Girls
3 Rounds
50 Air Squats
7 Pull Ups
10 Hang Power Cleans
Basics, 30 Squats, DB Hang Cleans
RX- 115/75
RX+ 135/95, Muscle Ups
M1- 75/55, Jumping
M2- 55/45, Ring Rows
CrossFit
CrossFit Now – CrossFit
WOD
RX
Nasty Girls (Time)
Nasty Girls
3 Rounds
50 Air Squats
7 Pull Ups
10 Hang Power Cleans
Basics, 30 Squats, DB Hang Cleans
RX- 115/75
RX+ 135/95, Muscle Ups
M1- 75/55, Jumping
M2- 55/45, Ring Rows
RX+
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
7 EMOM HSPU CLASS PRACTICE (7 Rounds for reps)
7 EMOM
Handstand Push-ups
-Strict (+/- abmat)
-Kipping
-Deficit
-Negatives
-Box
-DB Strict Press
Pick an option then pick a
number you can maintain
CrossFit
CrossFit Now – CrossFit
STRENGTH
1 POWER SNATCH + 1 SNATCH BALANCE (10 E2MOM x 3)
Rest 4 min
WOD
Burp 3 RFT DL DU Burp (Time)
25 Burpees
then
3 Rounds
15 Deadlifts
50 Double Unders
then
25 Burpees
RX- 155/105
RX+- 185/135
M1- 105/75, 2:1
M2- 75/55, 1:1
EXTRA WEEKLY ENDURANCE
21-15-9 Row GHD (2 Rounds for time)
21-15-9
Row cals
GHDs
8min time cap
Rest 5 min
Repeat
10 min time cap
*Score time for each round
10x 200 Sprint (10 Rounds for time)
10×200 sprints
Rest time of Run
*Score is time for each of 10 rounds
Basics
CrossFit Now – Basics
Row BJ WB Run (Time)
Row 1000m
50 Box Jumps
50 Wall Balls
Run 800m
RX- 24/20″, 20/14#, 10/8′
RX+-30/24, 10/10′
M1- 20/16″, 14/10#
M2-step ups, 10/6#