MONDAY, MARCH 18th
A. 10:00-20:00
In 10 minutes, work through 3 sets of:
Turkish Get Ups x 3/side
Rope Climb Hang x 10-30 sec OR 1 Legless Rope Climb AH(igh)AP
YTWL's x 8 (supine on bench)
B1. 27:00-37:00
Complete as many rounds and reps as possible in 10 minutes of:
10 Sumo Deadlift High Pull (135/95 lbs)
20 Ab Mat Sit-ups
10 Cals Ski Erg
Rounds Goal: 4+
Scale to: by LOAD, 7 reps/14 Reps
B2. 42:00-52:00
10min of Quality Movement:
Farmers Carry 1 Lap Right Hand AHAP
Farmers Carry 1 Lap Left Hand AHAP
10 GHD Sit-ups (or 20sec Hollow Hold)
10 Cals Row
Rounds Goal: 3+
Scale to: by LOAD, 20sec Hollow Hold
TUESDAY, MARCH 19th
A. 12:00-27:00
Overhead Squat 6 x 4 @ 80%
Active Rest btw sets: Banded Pull Aparts x 15
B. 34:00-50:00
Every 2 minutes for 16min, complete...
5 Sandbag Burpee Cluster (50/35lbs)
50 Double Unders (75 SU)
Goal Time: 60- 90 sec
Scale to: 3 SBCl + 10-25 DU
WEDNESDAY, MARCH 20th
A. 12:00-27:00
Deadlift 6 x 4 @ 80%
Active Rest btw sets: 30sec Ankle KB Mob ea side
B. 32:00-48:00
4 Rounds for Time:
400m Run
25 Wall Ball (20/14lbs)
Goal Time: 11-16min, 16min TIME CAP
Scale to: 200-300m, 15-20 WB
THURSDAY, MARCH 21st
A. 12:00-27:00
Push Press 6 x 4 @ 80%
Active Rest btw sets: Single Leg Glute Bridge x 8 reps ea side
B. 35:00-50:00
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups (Bands)
10 Push-Ups
15 Cals Assault Bike/Bike Erg
20 Walking Lunges
Rounds Goal: 5+
Scale to: 3/6/9/12 reps
FRIDAY, MARCH 22nd
CrossFit Games Open 19.5
SATURDAY, MARCH 23rd
For Time:
21-18-15-12-9-6-3 reps of...
Russian Kettlebell Swings (70/53lbs)
After each round perform 10 Twenty Five ft Shuttle Runs + 5 Box Climb Overs (40/30lbs)
*Suicide style (hand touches floor each time)