Warmup
0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats
Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats
185/135, 135/95, 115/75, 95/55"
Warmup
bike 3 min
4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups
Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1
WOD
30-35 review and set up
35-50
On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks
rx 155/105 mrx 115/75
Post reps completed each round
Warmup
Warm up 0-10
bike or row for 3 - 5 min
10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back
coach led wod specific mobility movements
Strength / Skill
skill 11-20
Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause
WOD
prep/review 21-28
wod 30-50
5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows
53/35, 44/26, 35/18
Saturday Partner WOD
WHO IS READY FOR THE GAMES?!
CrossFit Games Open 12.4 (12 Min Amrap)
150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)
Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time
Then
CrossFit Games Open 17.1
For time:
9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs
Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?
