Saturday 10/18/19

TBA upon release of 20.2

Friday 10/17/19

CrossFit Open 20.2 (warm up to be written upon release)

Thursday 10/17/19

Warm up: AMRAP 8

Bike or row 1 min (easy > moderate)*

Bottoms up rack carry 50 ft per side

*may partner up and trade off ea round

Strength (after WOD): 3-5 Rounds

30 sec ea side suitcase hold (HEAVY)

KB arm bar 3 x 5 breaths ea side

WOD: For max calories (20 min total time)

A) Bike Double Tabata (16 Rounds)

Rest 4 min

B) Row Double Tabata (16 Rounds)

Accessory: Perform as complex with remaining time (4 min per complex, repeat if time allows)

30 sec ea side downward dog calf stretch

30 sec ea side spiderman lunge 30 sec ea plan complex side, front, side, reverse

Wednesday 10/16/19

Warm up: 3 Rounds

Jog to end of fence and back

10 sec L-sit (scale unless max is at least 20 sec)

20 DU’s

30 sec row

* DU scale: 1) 10BS + 10 PC, 2) 10FS + 10 PC, 3) 10PC +1 0 DU attempts

Strength: Max effort L-sit

*Three attempts record ea, best counts as score

WOD: 

25 min running clock, score is calories on the rower

First, complete “Running Annie”

50, 40, 30, 20, 10

DU’s

Abmat sit ups

200m run after ea round

Then continue with calorie Row until 25 min mark

Accessory: Pick a weakness and spend AT LEAST 5 min working on it

A) Ring muscle up transition

B) Pistols

C) Handstands

Tuesday 10/15/19

Warm up:

Lateral shuffle 100 ft

1 Bear complex with PVC

5 Scapular pull ups

5 Ring Rows

5 Beat swings

Lateral shuffle 100ft

1 Bear complex with empty bar

5 Jumping pull ups

5 Jumping chest to bar pull ups

5 Jumping bar muscle ups

Strength (After WOD): Single arm dumbbell bench press

5 x 5 AHAP

WOD (Performed First): 9 min AMRAP

1 Bear complex (Rx is 70% of last week’s heaviest set, see notes for more)

– 7 x 1 PC + 1 FS + 1 PP + 1 BS + 1 PP

1 Bar complex

– 5 x 1 Pull up + 1 C2B Pull up + 1 Bar MU

* 5 burpee penalty for setting the bar down during bear complex

**Score is complete rounds plus individual reps with every movement counting as a rep (i.e. a finished bear complex = 35 reps)

Accessory: 3-4 Rounds

5 Tempo strict chin ups (3:3:3:3), break up if needed

15 band pull aparts

Notes: Rx bear complex is individualized to 70% of last week’s max. For reference the Rx numbers would be 95/65 if we had not tested recently. Note that burpee penalty is only for the bear complex and only for setting the bar down. Athletes may rest with bar in rack, on back, or in hang position. Jumping movements are encouraged for the scale to push the conditioning stimulus.

Monday 10/14/19

Warm up: 4 Rounds

5 Kang Squats (PVC)

10 OH Lunges (PVC)

15 DU’s

20 sec bike or row (increased intensity ea round)

*DU scale changes ea round: Big Singles, Fast Singles, Penguin Claps, DU attempts

Strength: Warm up to DL and Lunge weight

WOD: 6 Rounds for time, 24 min cap

5 DL (Rx 275/195, Scaled 225/155 or as needed)

10 Front Rack Lunges (DB or KB, Rx 50/35, Scaled 35/25)

50 DU’s

Accessory: 3 Rounds

15 Hip Thrusts + 10 sec hold

Couch stretch 30 sec / side

Seated hamstring stretch 30 sec / side

Notes: Time cap is generous to allow athletes to break up reps and encourage those struggling with DU’s to go Rx. This should be a grind for most athletes. Stronger athletes may increase beyond Rx weight, but only if able to unbroken on all reps for that movement. 

Friday 10/11/19

CrossFit Open WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

Time cap: 15 minutes

Rx’d(Rx’d Ages 16-54) Women 65 lb. Men 95 lb.

Scaled (Scaled Ages 16-54) Women 45 lb., may step over bar on burpees Men 65 lb., may step over bar on burpees

Teenagers 14-15  Women 45 lb., Men 65 lb.

Scaled Teenagers 14-15 – Women 35 lb., may step over bar on burpees Men 45 lb., may step over bar on burpees

Masters 55+  – Women 45 lb., Men 65 lb.

Scaled Masters 55+ –  Women 35 lb., may step over bar on burpee,  Men 45 lb., may step over bar on burpees


Thursday 10/10/19

Warm up:
3 min bike or row
1 Coach led TGU each side (slow)

Strength (performed after WOD): Superset, 3-5 Rounds
A) 1 Bottoms up TGU per side
B) 4 Spiderman lunges + 6 Bird Dogs

WOD: Tabata
A) Bike
B) Hollow Rock
C) Rower
D) Side plank (alternate ea round)

Accessory: 3 x 30 sec ea
Bretzel
1/2 kneeling hip flexor stretc

Wednesday 10/9/19

Warm up: 3 Rounds
Jog to end of fence and back
3 Baby MU
6 Ring alternating scapular pull ups (3 / side)
9 Body weight squats
*additional warm up time provided after WOD review

Strength: None

WOD: 35 min AMRAP
2 Ring Muscle ups
8 Toes to Ring
200m run
800m row

Accessory: Goat Practice
Choose a weakness to work on and ask a coach for assistance
A) Pistol
B) DU’s
C) Handstand hold / walk
D) Muscle Up

Tuesday 10/8/19

Warm up:
3 Rounds of:
1 min bike or row
3 squat stretch with OH reach (ea side)
Then 2 rounds:
Coach led Bear Complex review

Strength: Bear Complex – 5 Rounds for heaviest load
1 Round = 7 x through the movements below. Bar touches the ground for
power clean, but does not rest on the ground until round is finished.
May rest with bar on back, in front rack, or in hang.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD: None

Accessory: 3 Rounds
3 / side tempo DB OH squat (4:3:2:1) – keep it light and focus on positioning
ME diamond push ups