Pull Back Week, Day 2
A. Warmup:
5:00 Assault Bike
DROM
B. At a convo pace:
4 rounds of:
400m run
10 Burpees
15 Wall Balls
20 Ring Rows
C. Cooldown:
100 Banded Pull Aparts
2:00 Lizard Stretch, ea.
CORE HOMEWORK:
200 Ab Mat Situps
*ea break = 50 Single jump ropes
Pull Back Week, Day 1
A. Warmup:
400m Run
DROM
3 sets of:
10 Goblet Squats
10 KB Swings
B. Deadlift 5-5-5-5-5
Same weight across
*Moderate weight
C. Pick One:
2000m row
3 mile bike
2000m Ski
1 mile run
D. Cooldown:
2:30 Couch Stretch ea.
CORE HOMEWORK:
3 sets of:
10 Suitcase DL, ea.
10 KB Windmills, ea.
25 Hollow Rocks
*rest as needed
CrossFit Open 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS:
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
A. Warmup:
400m Run
DROM
Snatch warmup
B. OTM for 10:00
3 moderate weight Power Snatch
*heavier if you’re not doing 19.5 on Sat
C. 3 sets of:
1:30 AB cals @ 80%
*Rest as needed
3 x :20 max cal if not doing 19.5 on Sat.
D. Cooldown:
Foam Roll for remainder
CORE HOMEWORK:
150 Russian KB Swings in as few breaks as possible
A. Warmup:
400m Run
DROM
21-15-9
Wall balls w/ :03 between each set
B. OTM for 10:00
1 Power Clean
*work up to a heavy 1
C. Accessory:
3 sets of:
10 ring rows w/ :03 count up and down
10 one leg RDL, ea.
15 Back Extensions
D. Cooldown:
3:00 Pancake Stretch
CORE HOMEWORK:
Accumulate a 3:00 GHD Static Hold
A. Warmup:
5:00 Bike
DROM
:30 on / :30 off x 5
Russian KB Swings
B. Bear Complex
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
*Complete 7 reps for one set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
C. Cooldown:
100 banded pullaparts
3:00 Lizard Stretch
CORE HOMEWORK:
100 Abs of choice
A. Warmup:
400m Run
DROM
100 Banded Pull aparts
3 sets of:
10 unilateral kneeling DB Press
10 tall box Jumps
B. For time:
50 S2OH, 95/65
100 DU’s
50/35 Ski Erg Cals
100 DU’s
C. Cooldown:
2:00 Lizard Stretch
CORE HOMEWORK:
3 x 1:30 Plank Hold
*Rest as needed
A. Warmup:
DROM
3 sets of:
:30 L-Hang
10 Good mornings
10 Back Squats
B. Back Squat 3-3-3-2-2-2
*Work up to a heavy 2
C. Every 3:00 x 5
400m run
D. Cooldown:
2:30 Couch Stretch, ea.
CORE HOMEWORK:
AMRAP in 6:00
10 V-Ups
5 Windmills, ea.
Track WOD:
10 x 100m sprints
*1:00 rest between
CORE HOMEWORK:
50 Renegade Man Makers
A. Warmup:
400m Run
DROM
2 sets of:
5 Power Snatch
3 Bar facing burpees
Rest 1:00
2 sets of:
5 pullups
3 Bar Facing Burpees
B. 3 rounds of:
500m row
20 KB Swings
15 Cal Ski Erg
Rest 2:00
C. Cooldown:
Foam Roll for remainder
CORE HOMEWORK:
Tabata GHD Situps
:20 on / :10 off x 8 sets
Please activate some Widgets.