2019 CrossFit Games Open
19.4 scores due Monday! If you are registered on the crossfit games site, be sure to submit your score by 5pm. If you are just participating in our intramural competition, get the workout in by the end of the day.
We will take on the final workout of the open Friday night. First heat is at 5pm and we will keep going til we are finished (gym opens at 4pm). There will be some hanging out and socializing after as well.
For those of you that pre-ordered Open shirts, they are available for pick-up at the gym.
MONDAY, MAR 18
STRENGTH
EMOM 10:
3 thrusters
Thrusters come from the floor. Build in weight.
METCON
For time:
50/40 cal row
40 pull-ups
30 clusters (115/75)
-15 min cap-
Rx+
C2B pull-ups
Clusters @ 135/95
The goal is to make it through the row and pull-ups and get as many clusters as possible (if not finishing) under the time cap. Scale as needed to ensure making it through the pull-ups.
Pull-up modifications:
Strict pull-ups (if avoiding kipping) – reduce reps in half
Banded – perform strict and reduce to approx 25-30 reps depending on experience, adjust band height/tension to perform in sets of 5-8.
Ring rows
Clusters (squat clean thruster) modifications:
Reduce weight. You should be able to perform singles without much break between reps.
DB thrusters clusters may be performed if you are new to the movement or have trouble with the barbell in the front rack position.
TUESDAY, MAR 19
DEADLIFT WARM-UP
EMOM 8:
3 deadlift
Build to at least the heaviest weight to be used in the metcon. No need to exceed 80% of your 1 rep max here.
METCON
For time:
30-20-10
Box jumps (24/20)
Push-ups
Deadlift*
*Increase deadlift weight each round:
M 135-225-315
F 95-155-215
WEDNESDAY, MAR 20
METCON
AMRAP 20:
15 overhead squats (95/65)
15 GHD sit-ups or 20 abmat sit-ups
15 shoulder to overhead (95/65)
15 air squats
THURSDAY, MAR 21
SKILL
Double unders
Sandbag technique
METCON
AMRAP 15:
200m run
50 double unders
5 sandbag over shoulder
Med balls or slam balls may be used in lieu of sandbags if needed. Pick your own weight, any sandbag used will be considered Rx (but don’t sandbag the sandbag…see what I did there?).
FRIDAY, MAR 22
Open 19.5
33-27-21-15-9 reps for time of:
• Thrusters
• Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/5#movementStandards
Scorecard:
https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf
SATURDAY, MAR 23
Regular schedule resumes:
8am CrossFit
9am Barbell
10:30am CrossFit
METCON
AMRAP 24:
1.)
12/10 cal bike
10 burpees
Partnter 1 bikes while partner 2 burpees. Once both have finished their reps, switch movements. Once both partners have finished both movements, move on to Part 2.
2.)
25 KB swings (53/35)
25 sit-ups
Same procedure as above…
3.)
12/10 cal row
10 burpees
Same procedure as above…
4.)
70m sled push (4/3)
200m run
Same procedure as above…
Split up teams as needed between stations.