Friday, October 11

October 16, 2019

 

ACTIVATION
EMOM 8:
Minute 1:
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges

3 Rounds:
15 AbMat Sit-ups
7 Empty Bar Deadlifts (choice of clean, or snatch grip)
5 Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets, Not for Score:
30 Sit-Ups
21 Romanian Deadlifts
Rest 2:00 between sets.

Metcon (Time)

For Time:
100/70 Calorie Assault Bike

Starting on the 0:00, and every minute thereafter:
1 Rope Climb (15')

10:00 Time Cap

This workout starts with a single rope climb.

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