90 second rest between rounds
Let your pace be set by how you feel today. If you want to sprint through the runs, have at it. If you want to dial back and keep a steady pace so you’re not gassed for 19.4, that works too.
Scaling Options:
Run -> 500M row per round
Spend 20 second per body part. 10 sec break between parts
Video courtesy of Alex Yao. Little motivation for today!
Followed by…
Compare to 10 Jan 1RM
Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!
Pic courtesy of WOD Athletes. Don’t forget to tune in to the CrossFit Games website at 5PM local to see the 19.4 announcement. To get to the Games site, click the above picture.
EMOM x 21:
Minute 1: 7 Wallballs (20/14) + 5 Burpees
Minute 2: 7 Box Jumps (24/20) + 5 Pull Ups
Minute 3: 7 Power Snatches (75/55) + 5 Overhead Squats (75/55)
Looking to challenge you a little on these EMOMs with two movements per minute rather than one. Good news, the reps are low, but look for efficiency to be your friend to have time left over. Use the rest time to transition over to the set up for the next movement.
Scaling Options:
Med Ball weight -> 14/12 -> as needed
Box height -> 20/16 -> as needed
Pull Ups -> Buddha Pull Ups
Bar weight -> as needed
Couch Stretch – 2 min per side
Oly Wall Stretch with band – 3 min
Video courtesy of Albany CrossFit
Increase weight ea set
Compare to 18 Jan
Video courtesy of CrossFit HQ. Re-test time for Strict Press 5X5!!! Time to test if the last 9 weeks of strict press has improved your overall strength. Goal should be to go higher per set than you did on 18 Jan
Consistent strong pulls on the row should make it so you finish each row under a minute. Then find a good rhythm on the air squats and push ups. Most likely, the push ups will be the sticking point for most, so break them up early on to allow you to keep going.
Scaling Options:
Air Squats -> to target depth
Push Ups -> off bench
Video and pics courtesy of Games.CrossFit.Com
Time cap: 10 minutes
Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.
A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.
This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
NOTE: For a listing of all movement standards, and a score card, click here
Scaling Options:
For Time:
200-ft. Dumbbell Front-Rack Lunge (50/35)
50 Dumbbell (50/35) Box Step-Ups (24/20)
50 5-in. elevated strict handstand push-ups
200-ft. Bear Crawl
Time cap: 10 minutes
Couch Stretch – 2 Min per leg
Banded OH stretch – 2 Min Per Side
Sets start every 3 min
Based off 10 Jan 1RM
Video courtesy of Will Flemming. Last time time hitting our Power Snatch + OHS complex before we re-test out 1RM. The %’s increase, so be ready. Maintain good form throughout!
Two words: Hook Grip
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Run -> 500M row
pic courtesy of Diablo CrossFit. This Thursday, the live 19.3 announcement will take place at Diablo CrossFit. Go to https://games.crossfit.com/open at 6Pm local to see it!
You’ll be pretty taxed each round by the time you hit the KB Swings. With the weights being on the heavier side, keeping the core engaged on those swings is very important.
Scaling Options:
DUs-> 2:1 SU ratio
AB Mat Sit Ups -> Feet Anchored
KB weight -> 53/35 -> as needed
Increase weight ea set
Video courtesy of The Shrugged Collective. Last time hitting the High Bar Back Squat before our 5X5 re-test. Muscular endurance is the name of the game today!
Score is slowest round.
For this WOD, the clock will be continuous. The sets start on 0:00, 3:00, 6:00, 9:00, and 12:00. Keep track of the time you finish each set, then do the math after wards to figure out you slowest time. (Ex,and the round from 9:00-12:00, I finish at 10:45, that means my time for that round was 1:45) If there is ever a round where you do not finish the work within 3 minutes, when you start the next round, cut the wall ball reps down by 5. Highly suggest setting the DBs on the white line closest to the Wall Ball wall. Mark off a 30’ turnaround point. Goal is to keep the DBs in the front rack or on top of shoulders during the lunge.
Scaling Options:
DB weight -> 35/25 -> as needed
WB -> 14/12 -> as needed
How’s Everyone Feel After 19.2? Time for another fun week!!!!
| The two gymnastic moves are a little more ramped up, so try to keep a pace where you don’t rest too long between reps |
Scaling Options:
Box height ->26/24 -> 24/20 -> as needed
C2B -> Chin above Pull Ups -> Buddha Pull Ups
Video and pics courtesy of Games.CrossFit.Com
For a breakdown of the WOD and Score Sheet, click here
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)
Stop at 20 minutes
This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.
If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. 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 pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
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. The athlete’s score is the number of repetitions completed up to their cutoff time.
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. Collars must be placed on the outside of all the plates on any bar used during the workout.
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.
Toe2Bar:
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 Unders:
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.
Scaling Options:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans (95/55)
25 hanging knee-raises
50 single-unders
13 squat cleans (115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans (135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans (155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans (185/135)
Stop at 20 minutes.
Joint Strike CrossFit 