FITNESS
Warm-Up.
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
*Record your time for the Dirty 30
Then…
“CrossFit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calories of Rowing
Read/watch: 19.1 Strategy & Tips
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Second Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
60 Seconds of Cobra Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Tempo Cat/Cows @ 2222
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 20 minutes of:
10/7 Calorie Bike or Row
3 Strict Handstand Push-Ups
3 Devil’s Press
10/7 Calorie Bike or Row
6 Strict Handstand Push-Ups
6 Devil’s Press
10/7 Calorie Bike or Row
9 Strict Handstand Push-Ups
9 Devil’s Press
…..and so on, continuing the pattern for TWENTY minutes.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 20 Side Shuffles
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 40:00, perform the following…
Three sets of:
30-45 Second Right Side Plank
15-20 Right Leg Single Leg Hip Bridges
30-45 Second Left Side Plank
15-20 Left Leg Single Leg Hip Bridges
60 Second Plank Hold
Rest as needed between sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.