Friday, March 22

March 25, 2019

Strategy Video - https://youtu.be/KhR0_2bVC7s

ACTIVATION

Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell.

3 Rounds:
1:00 Light Bike
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
:30s Moderate Bike
1 section of the "Barbell WU" below.

Barbell WU:
Round 1 - 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 - 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 - 5 Front Squats + 3 Thrusters

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

 

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