STRENGTH: Hang snatch x 3 @ RPE 5-6
A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:
Warm-up Complex: 1 snatch pulls + 2 full hang snatches
B) From 10:00-15:00, athletes will complete an EMOM style of::
3 Full hang snatches @ RPE 5-6
DO NOT MAX OUT!
AMRAP 14 minutes:
50 Wall balls @ 20/14#
50 Slam balls @ 50/30#
50 Box jump overs @ 24/20”
3 Rounds For Time:
1 Deadlift @ RPE 8 **
4 Muscle ups **
12 Assault Bike Calorie sprint
8 minute cap!
** DEADLIFTS: Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form.
** MUSCLE UPS: Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.
** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU. They should use a band if they cannot complete 27 strict pull ups!
STRENGTH: Back squat. 4 x 4 @ RPE 5
Athletes should focus on position and tempo. This is the first week of the Open, so we will want to monitor volume accordingly.
Every 3 minutes for 15 minutes:
55 Double unders
9 DB Squats @ RPE 6 **
12 Pause HR push ups
**Athletes should choose a weight that will be challenging, but will also allow them to move well for the entire 16 minutes.
"Aerobic Efficiency: Know Your Shift 4.0"
3 Rounds For Quality:
0 to 250 meters @ Gear 2
250 to 500 meters @ Gear 3
500 to 750 meters @ Gear 4
750 to 100 meters @ Gear 5
Rest 5 minutes **
Repeat x 2 more rounds
40 minute time cap!
**Athletes should focus on recovering their breathing as quickly as possible during the recovery intervals. It is recommended that they take a seat on the floor and focus on full inhales + prolonged exhales. If nasal only is available stuck with that :)
2019 CrossFit Open: 19.1
Athletes will work in teams of 3 to complete 5 rounds each of:
:30 Calorie sprint @ Gear 3 **
7 Strict dips **
5 Sandbag cleans @ RPE 6 **
35 minute time cap!!
**GEAR 3: Deliberate nasal IN + deliberate nasal EX
**DIPS: Athletes should focus on volume for today’s workout. If they need a band to maintain position and capacity, they are encouraged to use that early on.
**SB CLEANS: Athletes should choose a weight that will allow them to move consistently while being relatively challenged
STRENGTH: DB Incline Bench Press. 3 x 10-12 @ RPE 6
Athletes should focus on control and locking out the elbows at the top. If athletes want to increase intensity, they should add tempo, not weight!
Every 3 minutes for 12 minutes:
3 Clean and jerks @ RPE 7
6 Box jump + step down @ tall