Uncategorized

“Master of My Fate”

  EMOM 25 (5 rounds):
  A: 10/7 calorie bike or row
  B: 15 push-ups
  C: 20 overhead squats, bar
  D: 30 second ring support hold
  E: 40 mountain climbers

“CrossFit Open 19.2” aka 16.2

  For time, 5 rounds of:
  25 toes to bar
  50 double-unders
  15-13-11-9-7 cleans

“19.2 Alternative”

  AMRAP 20:
  25 sit-ups
  50 plate hops
  15 push presses, 2 dumbbells

Gymnastic / Monostructural Conditioning, Long Duration

“Pike’s Peak”
AMRAP 17: Teams of 2,
1 rope climb

8 pike handstand push-ups

3 gym runs (short-length)

Metabolic Conditioning, Long-Duration Interval Training
“Friday Chest & Back”

AMRAP 18, in 2-person groups:

0:30: Bench presses, person A
0:30: Row for cals, person A

0:30: Bench presses, person B

0:30: Row for cals, person B

Then, back to partner A. Etc.

Tri-Modal Conditioning, Repeat Sprint Intervals

“Test Drive”
15 rounds for time, teams of 3:

12/10 calorie bike

8 dumbbell thrusters

6 burpees to target (bar OH)

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck’”

For time, 2 rounds:

28 box jumps

 7 deadlifts

14 ring dips

7 deadlifts

Monostructural / Gymnastics Conditioning, Short/Mid-Duration

“Devil’s in the Details”
AMRAP 10:

40 double-unders

20 devil’s presses

10 sit-ups

Monostructural/Odd Object Conditioning, Long Duration

“CrossFit Open 19.1”

AMRAP 15:

19 wall balls

19 calorie row

Odd Object Conditioning, Long Duration

“19.1 Alternative”

AMRAP 15:

19 toes-to-kettlebell  

19 kb swings, American

Weightlifting Conditioning, Mid-Duration

“Triple-Team Quadruple-Grace”
In teams of 3, all work divided:

30 clean & jerks, light bar
30 clean & jerks, medium bar
30 clean & jerks, med-heavy
30 clean & jerks, heavy bar

Gymnastics Conditioning, Short-Duration (Repeat Sprint Interval)

“Lexi 2.0”

AMRAP 5:

10 burpees

 :30 rest

1:00 rest

AMRAP 5:

10 box jumps

:30 rest

1:00 rest

AMRAP 5:

10 burpee box jumps

 :30 rest