Saturday 3/23/19

To be selected at release of 19.5

Friday 3/22/19

CrossFit Open 19.5 – TBA

Thursday 3/21/19

Warm up:
3 min bike or row
10 hollow rocks
5 Inch worms
10 Lunges
5 Plank shoulder taps / side
10 jumping jacks
5 Plank weight shifts (shifting weight over fingertips)

Skill: Handstand review

WOD: 3-5 Rounds Not For Time
A) 30 sec handstand hold OR 2 x 25ft HS walk
B) 100ft sled push – unbroken and FAST!
C) 30 sec L-sit (accumulate as needed)*
D)60 sec max DU’s (record ea attempt)
*Aim for fewer sets than last week. If able to perform 30 sec UB last week, add 5 sec or progression version (dip stand to rings, etc)

Accessory:
Mobility Option: 3 x 30 sec ea
Calf stretch
Pigeon pose
Sleeper stretch
Beach Body Superset Option (not recommended if competing in Open): 3 Sets
A1) 5 DB Bench AHAP
A2) 5 Strict Pull up AHAP (add weight if able)
A3) 10-15 GHD sit ups (weighted if able to perform >15)

Wednesday 3/20/19

Warm up:
Jog 200m
5 Perfect Push ups
10 Spectacular Ring rows
15 of the best BW Squats ever seen
Row 250 m

Strength: None

WOD: 44 min running clock
14 min AMRAP
20 cal bike
50 foot farmers carry (Rx – 70/53 – counts as 10 reps or 1 rep / 5 ft)
*1 min rest*
14 min AMRAP
20 cal row
10 burpee over row
*1 min rest*
14 min AMRAP
200m run (counts as 20 reps or 1 rep per 10 meters)
9 sit ups
1 rope climb
*final score is all reps / calories added together

Accessory:
5 min skill practice
A) Muscle up transition
B) Pistol
C) DU’s
D) Mobility of choice (see coach for assistance)

Tuesday 3/19/19

Warm up:
Grab a light KB (35/26 recommended)
10 KB DL
8 KB swings
6 Prying goblet squats
4 / side KB strict press
2 / side KB SA thruster
*bell must touch the ground between each movement
Then
10 scapular wall slides
8 burpee bar touches
6 scapular pull ups
4 beat swings
2 / side reverse lunges

Strength: 12 min to establish 3RM
Thruster
(suggested warm up: 5@ 50%, 4@ 65%, 3 @ 75%, continue with sets of 3 adding by feel)

WOD:For time, 12 min cap
12, 9, 6, 3
DB Thruster (50/35)
C2B Pull up

Accessory: 3 sets
Pause ring dip – Max reps with 3 sec pause
Meadows row – 8-12 reps / side, increase weight if able, but stay within rep range
Then 3 x 30 sec shoulder mobility reach

Monday 3/18/19

Warm up:
2 Rounds
8 Straight leg raises (total)
8 Bridges
8 Bird dogs (total, 1-2 sec hold)
8 Downward dog calf stretches (total, 1-2 sec hold)
8 Good mornings
8 sec active hang
60 sec bike or row

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 2@ 80%, 4 x 3 AHAP

WOD: 5 Rounds for time, 10 min cap
18 Alternating DB snatch (50/35)
9 Box jumps

Accessory: 3 x 30 sec ea
Side plank with bottoms up hold
Hamstring stretch at rig

Saturday 3/16/19

To be selected at release of CF Open 19.4

Friday 3/15/19


CrossFit Open 19.4

Thursday 3/14/19

Warm up:

20 downward dog calf stretches (10 per side, 1-2 sec hold)

Lateral shuffle 50 ft ea way

Jog forward / backpedal 50 ft x 2

20 penguin claps

Skill: DU’s

90 sec max DU’s

90 sec rest

60 sec max DU’s

60 sec rest

30 sec max DU’s

30 sec rest

WOD: 3-4 Rounds

50 ft ea side offset lunge

30 sec L-sit (or accumulate 30 sec)

20-30 tire flips

30 OH slam ball slams

Accessory: 3 x 30 sec ea

Cobra stretch

Hip 90-90 stretch

Wednesday 3/13/19

Warm up:

Jog 200m

3 / side hip and shoulder CARS (joint circles) then grab a light KB

2 Rounds with medium KB (lighter than WOD weight)

12 KB swings

12 Goblet Squats

6 Bent over rows on R

6 Push presses on R

6 Bent over rows on L

6 Push presses on L

Strength: None

WOD: For time, 30 min cap

1,000 m row

50 Thrusters (45/35)

30 Pull ups

800m run

50 Russian swings (53/35)

30 Push ups

Accessory: 3-4 Rounds, NFT

DB Row x 8 / side AHAP

30 sec calf stretch / side

Side plank with hip ABDuction 10-20 reps per side