crossfit games 2018

W WOD – MONDAY 10.06.19 – “GOOD BOY”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Shoulder Press – Push Press – Push Jerk

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING

“GOOD BOY”
EMOM For as Long As Possible
1 Power Clean
2 Front Squats
3 Shoulder To Overhead

Rx: Barbell #70% 1 RM Front Squat

W WOD – WEDNESDAY 20.02.19 – HEAVY DAY – “PUSH PRESS”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

W WOD -THANKS GOD IT’S FRIDAY 15.02.19 – HEAVY DAY – “Deadlift Ladder”

MOBILITY & WARM UP
Rotating Stations Every 2:00,
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 35/30 Calorie Airdyne Bike/ C2 Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM

CONDITIONING

DEADLIFT
1 rep is performed every 60 seconds
Every 60 Seconds perform 1 reps of Deadlift Untill Failure. Weight Start at 70% of old 1RM

Beginner Option
Deadlift 5-5-3-3-1-1 reps

GW WOD – THANKS GOD IT’S FRIDAY 19.01.18 – “18.ZERO”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
“18.Zero” *
21-15-9 reps for time of:
Dumbbell snatches #25/15
Burpees, jumping over the dumbbell

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

-Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches #15/10
Burpees, stepping over the dumbbell

-Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches #10/7
Burpees, stepping over the dumbbell
*courtesy of crossfit.com

ACCESSORY WORK
On the Minute x 12
Odd. 20″ Ring L-Sit
Even 3 Power Snatches #80%