Warm-Up.
Hip Opener Drill
Over-Under Drill
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
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 Calorie Row
Today we are re-testing the first event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year. Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.
5 rounds + 3 reps
A. 19.1 RX
8 rounds + 5 wall balls
(Around 1:45 a round)
(10 rep improvement from original)
Saw this and had to redo it. One of the few open workouts for tall people.
B. 10m EMOM
10 bar facing burpees
Average 40sec work. Last round done for time 24sec
Barbell hip thrusts from yesterday.
All sets of 5 at 325
19.1
6+11
This was a round less than last time. It’s disappointing, but it’s not surprising. With the busyness of the fall, I haven’t been able to keep up my regular schedule much less sprinkle in some accessories.
Have a great weekend friends.
7 rounds +24 reps on 19.1 rx. Spicy
Great work
Well done matthew!
Yesterdays
A. BB Hip Thrusts x 5 @ 20X1 – 200#, 210, 220, 230, 240 (100% of my DL 1RM)
***Should have jumped by 15# each round, but it’s been a while since we last did these
B. AMRAP 10 min – 4 rounds + 32 reps (2 reps less than last time we did this)
DU – all UB
Snatch + Rev Lunges – UB but sooooooo SLOW and UNSTEADY!
BB Hip Thrusts like a boss!
That’s a great day all around!
5+12
WU: 3 rounds of: 10 – Cal AB | 10 – Air Squats 21X1 | 10 – Push-Ups 11X1 | 10 – Cal Ski Erg
… feeling winded this morning so nerfed accordingly.
A. 5 RFT of: 19.1 as Rx
10:42
… with a clean set of lungs OT2M pace would be a great goal.
Nice work chris!
Conditioning (home alone) WU 1000 m row 4 min bike 2 rds 10 AS x30 sec hold in bottom 5 pushups x 3-5 sec hold on T/B PVC pass throughs Xs/Ys Band stretch series High knee skips / Hip openers (driveway) Butt kicks (driveway) A. 15 min AMRAP 19 WBs (30lb -10 ft target) 19 cal row Results: 5 rds First rd seemed like it took forever. rds after sped up. rest 4 min A1. 1000 m row for time Results: 3:35 Breathing was messed up. had to gut through last 300m. Rest 3 min A2. 30-20-10 Thrusters (45) situps… Read more »
A. 5 rds
BB hip thrusts x5 @tempo 140/150/160/170/175kg
Facepulls x15 @tempo green band
B. Amrap 10 min
30 DUs
10 DB snatch lunge complex 22,5 kg
4+32