A) Squats
4 x 8 Ascending
- Athletes may choose between Front or Back Squats
- THEN -
B) “ Surfer On Acid “
3 RFT:
400m Run
21 Burpees
“ SWEAT “
A) 3 RFT:
400m Run
21 Burpees
- THEN -
B) OTM x 12 (:50 of work / :10 of rest)
Min 1) Plank Transfers
Min 2) Side Plank Right
Min 3) Flutter Kicks
Min 4) Side Plank Left
A) Back Squats
3 x 8 @ 75%
2 x 6 @ 80%
2 x 4 @ 85%
* Performed on the 2:30 *
- THEN -
B) “Applebee’s”
4 RFT:
15 Wallballs (20,14)
15 Cal Row
“ SWEAT “
AMRAP 15:
19 Wallballs
19 Calorie Row
* This is CrossFit Games Open Workout 19.1 *
- Into -
Coaches Choice Buy-Out
A) Back Squats
3 x 6 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
- THEN -
B) “Head Start “
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs (20”)
50/35 Calorie Assault Bike
” SWEAT “
AMRAP 22:
5 Burpee Box Jump Overs (20”)
15 Calorie Row
5 Burpee Box Jump Overs
15 Calorie Assault Bike
A) Back Squats
3 x 8 @ 70%
2 x 6 @ 75%
2 x 4 @ 80%
* On the 2:30 *
- THEN -
B) “ Cruise Missile “
For Time:
400m Run
50/35 Calorie Assault Bike
400m Run
” SWEAT “
On The 4:00 x 7 Rounds
400m Run
12/9 Calorie Assault Bike
* Rest remaining time *
A) Back Squats
3 x 6 @ 70%
2 x 4 @ 75%
2 x 2 @ 80%
- THEN -
B) “ Sky Zone “
AMRAP 10:
30 Double Unders
15 Slamballs
200m Slamball Run
” SWEAT “
AMRAP 18:
40 Double Unders
20 Slamballs
10 Slamball Squat Cleans
200m Slamball Run
A) Back Squats
On The 2:30:
3 x 8 @ 65%
2 x 6 @ 70%
2 x 4 @ 75%
- THEN -
B) Time Trial
1,000m Row
“ SWEAT “
AMRAP 18:
5-10-15-20-25…
Calorie Row
Weighted Sit-up (14/10)
Plank Transfers
A) Back Squats
On The 2:30:
3 x 6 @ 65%
2 x 4 @ 70%
2 x 2 @ 75%
- THEN -
B) “ Up and Down Karen ”
5 RFT:
15 Wallballs (20,14)
15 Slamballs (AC)
” SWEAT “
3 Rounds of:
3:00 Max Machine Cals (AC)
2:00 Max Wallballs
1:00 Max Slamballs
* Rest 3:00 *
AT HOME FITNESS
”Sunday Funday Midline Tabata”
8 Rounds of :20 on / :10 off for each of the following:
- Flutter Kicks
- Extended V-Ups
- Mountain Climbers
- Hollow Rocks
- Alternating Side Planks
* Rest 1:00 Between Full Tabatas *
“ Stratego ”
OTM x 24:
Minute 1: 3 Back Squats
Minute 2: 3 Wall Walks
Minute 3: 15/12 Machine Cals
Minute 4: Rest
* Back Squats can ascend across the 6 rounds
” SWEAT ”
OTM x 24 (:50 of work / :10 Rest)
Minute 1: Max Machine Cals
Minute 2: Max DB Complex
Minute 3: Weighted Sit-Up (14/10)
Minute 4: Rest* DB Complex = 1 DB Push-Up + 2 DB Rows (R/L) *
A) Back Squat
4x6^
- Then -
B) “Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
- Directly Into -
50-35-20:
Double Unders
Air Squats
” SWEAT “
OTM X 24 Mins
A) Double Unders
B) Hang DB Squat Cleans (2xDB)
C) Abmat Sit-Ups
D) REST
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“ SWEAT ”
AMRAP 20:
400m Run
30 Wallballs
30 Box Jumps
“ SWEAT “
AMRAP 20:
5 Strict Pull-ups
10 Jump Squats
15 KBS
20 Abmat Sit-Ups
A) Back Squat
7 x 3 ^ (3 Second Pause)
- THEN -
B) “ Death By Gravity “
Minute 1) 15 KBS + 1 Strict Pull-Up
Minute 2) 15 KBS + 2 Strict Pull-Ups
Minute 3) 15 KBS + 3 Strict Pull-Ups….
RX = 53,35
* Continue To Add +1 Pull-Up until the required workload cannot be completed in the minute *
“ SWEAT “
OTM x 24 ( :45 on / :15 off )
A) Goblet Squats
B) Abmat Sit-Ups
C) KBS
D) Jumping Lunges
A) Back Squat
10-8-6-4-2 ^
- Then -
B) ” Annie-bell “
For Time:
25-20-15-10-5
KBS (70,53)
50-40-30-20-10
Abmat Sit-Ups
“ SWEAT “
6 Rounds of :40 On / :20
- Jump Squats
- Burpees
- Medball Sit-Ups (20,14)
- Cal Row
- - Rest 1 Minute Between Movements - -
A) Back Squat Waves
5-3-1 / 5-3-1 / 5-3-1
- Then -
B) “ GO! GO!! GO! “
For Time:
1,000m Row
- Rest 1 Min -
500m Row
A) Back Squat
3 Rounds of:
3 Reps / 2 Reps / 1 Rep
* Increase Weight on each set every round *
- Then -
B) “ Woda #1 “
For Time:
150 Double Unders
60 Wallballs (20, 14)
30 Chest to Bar Pull-ups
150 Double Unders
" ! Pump Day ! "
Back Squats = 10-5-10-5-10-5
- Ascend throughout the 5's
- Across throughout the 10's
" ! PUMP DAY ! "
Back Squats - Recovery:
3x5 @ 60% of 5 Rep
- Then -
Establish a Heavy Complex Of:
1 Clean + 2 Front Squats + 1 Clean
" ! Sunday Strength ! "
Back Squat - Establish a Heavy 5 in 5 Ascending sets
