WOD

Friday

Friday

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target


Fit Camp

Fit Camp

Warm-up
10 MIN AMRAP

100m Farmers Carry
500m Row

Core
Metcon (Time)
Team of Two
P1: Planks
P2:
100 Sit-ups
100 Knee raises
100 Hollow Rocks

*Split however desired

Metcon (AMRAP – Rounds and Reps)
“Shark Bite”

AMRAP 15
10 Plate GTO
10 Squats with plate
10 Burpees to plate
200m run/ 20/15 Cal Bike


Wednesday

Wednesday

Wide Stance High Box Squat (7×3)
-Dynamic effort, all squats should be FAST
-weights can be heavy but not maximal
-55-65% of max
-keep weight the same for sets
Four Tee (Time)
“Four Tee”
4 Rounds
10 KBS (70,53)
40 Double Unders
4 Power Cleans (205,145)
10 Push-ups

L3: (53/35) (175/110) (:45 DU)
L2: (35/26) (135/95)
L1: (105/70) (80 Su)

Finisher
1) Hamstring curls 100 ea

Tuesday

Tuesday

Pull the Wool Over (AMRAP – Rounds and Reps)
“Pull the Wool Over”
AMRAP 4
8 Chest 2 Bar
8 Burpee Box Jump Overs (24,20)
Rest 4 Minutes
AMRAP 4
8 Toe 2 Bar
8 Burpee Box jump Overs (24,20)
Rest 4 Minutes
AMRAP 4
Max Calorie Row

L3: (Chin-over bar) (Knee 2 Elbow)
L2: (Banded) (Step-ups)
L1: (Ring Row) (Knee Raise)

Cash Out
1) Hammer Curl 3×10
2) Back Ext. 3×15
3) KB Row 3×8 ea

Monday

Monday

Power Snatch + Overhead Squat: (EMOM 10)
– Add weight each minute
Head Power (Time)
“Head Power”

3 RFT
15 Power Snatch (95,65)
15 Over Head Squats (95,65)

L3: (75/55)
L2: (65/45)
L1: (Power clean/ Front Squat)


Saturday

Saturday

Chippy Ahoy! (Time)
“Chippy Ahoy”

With a Partner
For Time
3000m Row
8 Ring MU
300 DU
8 Ring MU
200 Walking Lunges
8 Ring MU
100 Burpees to Target
8 Ring MU
50/40 Cal Bike/Ski

Cap: 35:00

L3: (Bar MU) (Jumping Bar MU)
L2: (12 Strict PU/12 Strict Dips) (Includes Banded variations or Partner assisted)
L1: (Ring Rows or Bent Over Rows 75/55)

-Must switch every 500m on the Row

-Divide reps however you like
-One works at a time
-If you row for the finish 60/50 Cals

Friyay

Friyay
-Today is a “gameday” run through. Class will operate like it will throughout the five weeks of the Open. If you are not signed up download the crossfit games app and get signed up today. Put your name on the board, and signup for a sweet CFSS Open T-shirt or Tank

Warm-up
2 RDS
15 Pipe Goodmornings
50 ft Spiderman walk w. rotation
5 Wide Stance Inch-worm Push-ups
:30 T-spine smash
Then…(with a partner)
2 Wall Walks
5 Deadlifts (easy)
5 HSPU
5 Deadlifts (moderate)
1 Wall Walk
5 HSPU
5 Deadlifts (game weight)
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

L3: (185/125) (Mats)
L2: (155/ 105) (14/10)
L1: (115/80) (H/r Push-up)

*2 Heats today, get a partner to count your reps! Be a good judge, you will want the same effort when it is your turn to be judged.

Finisher
AFTER PARTY
“Death by Shuttle Sprints”
Metcon (Distance)
EMOM 10
Min 1: 50 ft sprint
Min 2: 100ft
Min 3: 150ft

-Add 50ft each min until failure or 10 mins is up!


Fit Camp

Fit Camp

Metcon (AMRAP – Reps)
Every 2:00 for 16:00

10 Pull-ups
10 Toes to Bar
Max Box Jumos remaining time

Core
3 Rounds :45/:15
Shoulder taps
Russian Twists
Hollow Rocks
V-day Team Fit WOD (Time)
2 RFT
40/30 Cal Bike
40 Slam Ball over Shoulder
40 DB Shoulder to Overhead
40 Slam Ball Squats

-Partners split reps


Wednesday

Wednesday

The Big Clean Complex (Weight)
“The Big Clean Complex”
6 sets of the following Complex : Rest about 2-3 Minutes between sets:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

-One set consists of all 12 reps. A perfect set is completely Unbroken without loosing grip or putting the bar down, this would be the score for the leaderboard.

-If you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
(Record is 205 – unbroken and below parallel)

Extra Endurance
Chose either endurance or Finisher based on time and weaknesses
Metcon (Time)
4 RDS
20 Pushups
25/20 Cal Row
Rest 1:00
Finisher
3 Rounds
6 Tempo Box HSPU(3,1,3)
10 Cossack Squat (35/26)
1:00 MTN Climbers

Tuesday

Tuesday

Custom Metcon
Metcon (Calories)
EMOM 8
6 KB/DB ROW (EA)
Cal Row in remaining time
Latimus Ferocicus (AMRAP – Rounds and Reps)
“Latimus Ferocicus”

AMRAP 20
20 Weighted Wall ball Ab Mat Situps (20,14)
10 Chest 2 Bar PU
20 Box Jumps (24,20)
2 Rope Climbs

L3: (Chin-over bar) (1 Rope climb)
L2: (14/10) (Banded) (Negatives-for Ropes)
L1: (Ab mat SU) (Jumping PU) (Ring Rows)


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