Thursday, January 16

January 14, 2020

 

1 Round in 10 Minutes: (warmup pace)
30 Calorie Bike or Row
30 - 25' Shuttles
20 Burpees
20 Situps
10 Active Spiderman (5 each leg)
10 Active Samson (5 each leg)
Rest until all athletes are finished
Then...
2 Rounds each: (all athletes together)
:30 sec Handstand Hold
:30 sec Dead Hang

 

Bench Press (5 x 5)

Warmup to 70% for 1st set of 5. Increase weight each set until you reach your 5-Rep Max

 

CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball

 

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

 

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

 

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#

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