pic courtesy of CrossFit Iron Legion. What will 19.2 have in store for us? Tune on on games.crossfit.com at 6pm local to find out!
Increase weight ea set
Video courtesy of CrossFit HQ. Last time hitting the Strict Press before we re-test our 5X5. Higher reps mean we’re pushing muscular endurance today. Don’t get sloppy!
Every Minute On the Minute for 15 Minutes:
Min 1 – 10 Pull Ups
Min 2 – 8 Burpees
Min 3 – 6 Box Jumps (24/20)
Any time left over in a given minute is rest. If at the end of any given minute, you haven’t finished the required reps, move on to the next movement. The rep count is low as to help you concentrate on perfect movement per rep. Don’t let form break down. Be efficient!
Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)
Increase weight ea set
Video courtesy of Catalyst Athletics. Last time hitting the segmented clean deadlifts before re-testing our 5X5. Not looking for a 1RM on the singles, but heavier than any weight you have used in the previous weeks. Keep the core tight throughout!
18 Min AMRAP:
15/10 Cal Row
15 Deadlifts (135/95)
30 Ab-Mat Sit Ups
For the deadlifts, the goal should be breaking up no more than once per set. If you can go unbroken throughout the WOD, great, but trying to go 8/7 each round for deads may save the back as the WOD goes on.
Bar weight -> 115/80 -> 95/65 -> as needed
Ab mat sit ups -> feet anchored
GHD Back Extensions 4 X 15 w/5 sec hold at top
Cobra to downward dog – 20 reps, slow and controlled
Complete As Many Rounds as possible in 15 Minutes of:
19 Wall Balls (20/14) Men- to a 10′ target, Ladies- to a 9 ‘ target
19 Cal Row
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.
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.
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.
Wall Balls -> 14/10
For a full break down of divisions and to print out a score score sheet, click here
Video courtesy of Will Flemming. Third time hitting our Power Snatch + OHS complex this cycle. Weights stay the same as last time, but reps increase. This is why there is more rest between sets. Recover and keep the form perfect each set!
300M Ski Erg
20 Box Jumps (24/20)
1 Mile Assault Bike
Even though it is only 4 rounds, this will tax the lungs. Embrace the suck, and keep moving!
The worldwide CrossFit Open begins this Thursday! It’s a great time of the year to see how, over the next five weeks, how you match up with the rest of the world. And it’ll be FUN!!!!! The weekly WOD will be released each Thursday during the Open, and it will be our WOD on that Friday. Sign up to be part of our Affiliate Team at https://games.crossfit.com/
10 Min to find highest unbroken Double Under number
The goal here is to find the highest number of unbroken double unders you can achieve. Take 10 minutes, so in between attempts, catch your breath and stretch your legs.
50″ shuttle Runs
*45 Double Unders after each round
The way this works is you will do 16 shuttle runs (from start line to the 50’ mark is 1, running back to the start line is 2, and so on), then 45 double unders, then 14 shuttle runs, then 45 DUS, etc… until you finish 45 double unders after the round of 8 shuttle runs.