Week of 2019.03.04 - 2019.03.09

MONDAY

3 supersets of:
A1. Strict press, 10 reps
A2. Dumbbell row, 10 reps

Every minute on the minute for 12 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – back squat (95 lb / 65 lb from the floor), 40 seconds
Minute 3 – burpees, 40 seconds

TUESDAY

With a partner, complete for time:
1500-meter row
30 clean-and-jerks (135 lb / 95 lb; moderate load)
50 toes-to-bars
1000-meter row
20 clean-and-jerks
40 toes-to-bars
500-meter row
10 clean-and-jerks
30 toes-to-bars
Split work between partners as desired.

WEDNESDAY

3 supersets of:
A1. Dumbbell single-leg split squat, 8 reps per side
A2. Barbell good morning, 8 reps

20-18-16-14-12-10 reps for time:
Wall ball shots
Pull-ups

THURSDAY

Row: 3 x 500 meters (rest 3 minutes between efforts)

Rest for 5 minutes, then every minute on the minute for 9 minutes:
Minute 1 – kettlebell swing, 15 reps
Minute 2 – kettlebell deadlift, 15 reps
Minute 3 – handstand push-up, 10 reps

FRIDAY

CrossFit Open Workout 19.3:
To be announced

SATURDAY

Every 5 minutes for 5 rounds (25 minutes total):
Row for calories (20 cal / 15 cal)
12 thrusters (95 lb / 65 lb)
12 box jumps

4 rounds of:
Hollow body hold, 20 seconds
Rest, 10 seconds
Arch body hold, 20 seconds
Rest, 10 seconds

Saturday 2019.03.02

In teams of 3, complete for time:
120 power snatches (75 lb / 55 lb)
120 box jump-overs
12 rope climbs (or 24 chin-ups)
90 power snatches (95 lb / 65 lb)
90 box jump-overs
9 rope climbs (or 18 chin-ups)
60 power snatches (115 lb / 80 lb)
60 box jump-overs
6 rope climbs (or 12 chin-ups)
30 power snatches (135 lb / 95 lb)
30 box jump-overs
3 rope climbs (or 6 chin-ups)

Time cap: 30 minutes

Friday 2019.03.01

CrossFit Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

SCORING

The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

If all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.

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

SCALING AND LOADING

Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled: (Ages 16-54)
Substitute 25 hanging knee raises for the 25 toes-to-bars.
Substitute 50 single-unders for the 50 double-unders.
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.

Scaled Masters 55+:
Substitute 25 sit-ups for the 25 toes-to-bars.
Substitute 50 single-unders for the 50 double-unders.
Men squat clean 65-85-105-125-145 lb.
Women squat clean 45-65-75-85-105 lb.

MOVEMENT STANDARDS

Toes-to-Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind 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. Overhand, underhand, or mixed grip are all permitted.

The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar

Double-Under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Squat Clean

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Hanging Knee-Raise (Scaled Only)

Scaled athletes and scaled teens may perform hanging knee-raises. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted.

The rep is credited when the knees are above the height of the hips.

Single-Under (Scaled Only)

For scaled divisions, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Sit-Up (Scaled Masters Only)

For scaled masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, the knees bent with the feet anchored, and the hands touching the floor above the head.

The rep is credited once the athlete raises their torso until the hands touch either the toes or the dumbbells. AbMats are permitted.

Week of 2019.02.25 - 2019.03.02

MONDAY

Push press: 4 x 5 reps (as heavy as possible for each set)

With a partner, complete as many reps and rounds as possible in 15 minutes of:
P1 – 12 kettlebell swings
P2 – 8 burpees
P1 – down-and-back kettlebell overhead carry, left side + down-and-back kettlebell carry, right side
P2 – down-and-back kettlebell overhead carry, left side + down-and-back kettlebell carry, right side
Alternate P1/P2 each round.

TUESDAY

3 supersets of:
A1. Front squat, 10 reps at 60% of 1-rep max
A2. Box jump, 10 reps (as high as possible)

3 rounds for time:
30 goblet squats (light load)
20 hand-release push-ups
10 strict pull-ups

WEDNESDAY

Deadlift: 4 x 10 reps at 55-60% of 1-rep max

4 rounds for time:
400-meter run (weather permitting) or row
15 dumbbell power cleans (light/moderate load)
50 double-unders

THURSDAY

Bench press: 4 x 5 reps (as heavy as possible)

10-round flow:
200-meter row
50-foot walking lunge (unweighted)
10 dumbbell strict presses (light load)
7 burpees

AbMat sit-ups, 3 x 25 reps
Flutter kicks, 100 reps

FRIDAY

CrossFit Open Workout 19.2:
To be announced

SATURDAY

In teams of 3, complete for time:
120 power snatches (75 lb / 55 lb)
120 box jump-overs
12 rope climbs (or 24 chin-ups)
90 power snatches (95 lb / 65 lb)
90 box jump-overs
9 rope climbs (or 18 chin-ups)
60 power snatches (115 lb / 80 lb)
60 box jump-overs
6 rope climbs (or 12 chin-ups)
30 power snatches (135 lb / 95 lb)
30 box jump-overs
3 rope climbs (or 6 chin-ups)

Time cap: 30 minutes

Friday 2019.02.22

CrossFit Open Workout 19.1:

Complete as many rounds as possible in 15 minutes of:
19 wall ball shots
19-calorie row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

MOVEMENT STANDARDS

WALL-BALL SHOT

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 19 calories.