Week of 2019.03.25 - 2019.03.30

MONDAY

Snatch complex: 1 hang squat snatch + 1 full snatch + 1 overhead squat; 8 x 1 rep of the complex every 90 seconds

3 rounds for reps:
90-second row for calories
30-second rest
90-second kettlebell swings (53 lb / 35 lb)
30-second rest
90-second AbMat sit-ups
30-second rest

TUESDAY

3 rounds for time:
20 wall ball shots
20 power cleans (135 lb / 95 lb)

Rest 5 minutes, then…

10-8-6-4-2 reps for time:
Double-dumbbell power cleans
Double-dumbbell push presses

WEDNESDAY

5 rounds for time:
400-meter run
15 toes-to-bars
15 hand-release push-ups

THURSDAY

Back squat:
5 reps at 70% of 1-rep max
4 reps at 75% of 1-rep max
3 reps at 80% of 1-rep max
2 reps at 85% of 1-rep max
1 rep at 90% of 1-rep max

3 rounds for time:
50 double-unders
10 chest-to-bar pull-ups
50 double-unders
10 thrusters (135 lb / 95 lb)

FRIDAY

4 supersets of:
A1. Double-dumbbell bench press, 20 reps
A2. Single-arm ring row, 10 reps per side
A3. Overhead weighted AbMat sit-up, 15 reps

Every minute on the minute for 12 minutes:
Even – dumbbell snatches, 10 per side (touch-and-go, not alternating)
Odd – box jump, 12 reps

SATURDAY

Every 4 minutes for 5 rounds (20 minutes total):
9 deadlifts (225 lb / 155 lb)
12 bar-facing burpees
15-calorie row

Cross-grip barbell front rack hold, 2 x max effort up to 1 minute cap (as heavy as possible)

Friday 2019.03.22

CrossFit Open Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 Minutes

SCALING AND LOADING

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

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

SCORING

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

CHEST-TO-BAR PULL-UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

CHIN-OVER-BAR PULL-UP (MASTERS 55+)

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

JUMPING CHIN-OVER-BAR PULL-UP (SCALED ONLY)

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.

The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Wednesday 2019.03.20

Push press:
• Find a heavy triple
• 2 x 6-8 reps at 80% of heavy triple load

Every minute on the minute for 16 minutes:
Minute 1 – dumbbell man-maker, 3 reps
Minute 2 – alternating dumbbell lunge, 12 reps (6 per side)
Minute 3 – single-arm dumbbell hang clean and jerk, 10 reps (left side)
Minute 4 – single-arm dumbbell hang clean and jerk, 10 reps (right side)

Week of 2019.03.18 - 2019.03.23

MONDAY

Hang power snatch: 8 x 5 reps on the minute (as heavy as possible)

As many rounds and reps as possible in 5 minutes of:
5 deadlifts (185 lb / 125 lb)
5 bar-facing burpees

Rest 3 minutes, then repeat.

TUESDAY

Front squat: 4 x 6 reps at 70% of 1-rep max

With a partner, complete as many rounds and reps as possible in 14 minutes of:
6 thrusters (115 lb / 80 lb)
8 box jumps (24” / 20”)
10 toes-to-bars
Alternate partners after each complete movement.

WEDNESDAY

Push press:
• Find a heavy triple
• 2 x 6-8 reps at 80% of heavy triple load

Every minute on the minute for 16 minutes:
Minute 1 – dumbbell man-maker, 3 reps
Minute 2 – alternating dumbbell lunge, 12 reps (6 per side)
Minute 3 – single-arm dumbbell hang clean and jerk, 10 reps (left side)
Minute 4 – single-arm dumbbell hang clean and jerk, 10 reps (right side)

THURSDAY

4 supersets of:
A1. Alternating dumbbell bench press*, 15 reps per side
A2. Single-dumbbell pullover, 15 reps
* Non-working arm each rep should be locked out in extended position.

3 rounds, each for time:
500-meter row
50 double-unders
15 American-style kettlebell swings
Rest 3 minutes between rounds; your score is your slowest round.

FRIDAY

CrossFit Open Workout 19.5:
To be announced

SATURDAY

As many rounds and reps as possible in 20 minutes of:
60-calorie row
50 alternating dumbbell snatches
40 wall ball shots
30 ring push-ups
20 pull-ups

Ring plank: 3 x 45 seconds

Friday 2019.03.15

CrossFit Open Workout 19.4

For total time:

3 rounds of:
10 snatches
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

SCALING AND LOADING

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

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

SCORING

Upon completion of the first couplet, the athlete must rest 3 minutes while the clock continues to run. The athlete then will continue to the second portion of the workout

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap. If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time). 

This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

MOVEMENT STANDARDS

Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Bar-Facing Burpee

The burpee must be performed perpendicular to and facing the barbell.

Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.

The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.

The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time.

The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

Bar Muscle-Up

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Chin-Over-Bar Pull-Up (Scaled Only)

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Chest-to-Bar Pull-Up (Masters 55+ Only)

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Jumping Chest-to-Bar Pull-Up (Scaled Masters 55+ Only)

For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when the athlete is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.

At the bottom of the movement, the athlete must lower their body so the arms are fully extended.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.