Workout of the Day

Tuesday, March 19, 2019

Warm-up
Foam roll – lats, t-spine
LAX ball – traps
Weighted PVC pass through x 10
Banded Hip Drill
15 PVC OHS in rack

Strength
Review and warm-up:
Hang power snatch
Hang power snatch + OHS
Hang snatch

Conditioning
AMRAP 12 min.
5 hang snatch, 135#/95#
5 C2B pull-ups/feet -elevated ring rows
*7 burpees over the bar on mins. 3, 6, 9

Wrap-up
Deadbugs x 20, R+L
Stretch progression

Monday, March 18, 2019

Warm-up
3 rounds
10 KB swings
10 goblet squats
50m goblet carry
*Do not put the KB down.

Strength
Review and warm-up:
Front squat

Conditioning
5 rounds
8 front squats, 185#/135#
12/10 calorie row
*Complete each round as fast as possible. Squats are from the rack and should be unbroken.

Wrap-up
Stretch progression

Saturday, March 16, 2019

The CrossFit Games OPEN WORKOUT 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

VARIATIONS

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

Friday, March 15, 2019

Warm-up
2 rounds
2KB overhead carry x 1 lap
2KB rack carry x 1 lap
10m geckos

5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 se. hold

Strength
Power Clean
15 min. to heavy 2R

Conditioning
AMRAP 8 min.
5 hang power cleans, 115#/85#
7 ball slams
Then:
400m run
*No rest between AMRAP and run.

Wrap-up
Stretch progression

Thursday, March 14, 2019

Warm-up
2 rounds
15 KB swings
10 supermans
5 glute bridges

Strength
Deadlift
12 min. EMOM – 2 deadlifts
*add weight each set
*partners

Conditioning
Buy-in: 500m row
12-9-6
Burpee box jump-overs, 24″/20″
T2B/HKR
Cash-out: 500m row

Wrap-up
Stretch progression

Wednesday, March 13, 2019

Warm-up
Cook Carry
50m KB waiters
50m rack
50m suitcase
*change hands and repeat

Strength
Squat Therapy
-wall squats
-plate squats

Conditioning
Tabata
Squats
Pull-ups/ring rows
Push-ups*
Sit-ups
Rest 1 min.

Max. time Plank

*perform each movement for 8 cycles before moving to next
**no knee push-ups, use barbell in rack

Wrap-up
Stretch progression

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