Sunday, August 11 – Saturday, August 17

Posted on August 11, 2019 by Anna Follman

 

 

Sunday, August 11 – Rest Day 

 

Monday, August 12

Strength: 10 Minute MOMO

  • 4 Push Jerk @ 75-80% of 1 RM

WOD: “Waterfall” For Time

  • 5 Alternating KB Snatch (35/55)
  • 10 KB Swing (35/55)
  • 15 Goblet Squat (35/55)
  • 200M Run
  • 25 Slam Ball
  • 30 Shoulder to Overhead (93/135)

Time Cap: 24 minutes

 

Tuesday, August 13

Strength: Clean

  • Establish 1 Rep Max

WOD: 14 Minute AMRAP

  • 1 Clean (163/225)
  • 3 Chest-to-Bar Pull-Ups
  • 6 Bar-Facing Burpees

 

Wednesday, August 14

WOD: Every 3 Minutes (8x)

Efforts 1-4

  • 13/15 Calorie Bike
  • 50 Double-Unders / 100 Single Skips

Efforts 5-8

  • 10 Shuttle Runs
  • 15 KB Sumo DL High Pull (35/55)

Record slowest effort of each group (1-4) & (5-8)

Post-WOD: 3 Rounds (8 minutes)

  • 20 Flutter Kicks
  • 10 Tuck-Ups
  • 10 Hollow Rocks
  • 10 Back Extension

 

Thursday, August 15

Warm-Up: Rope Climb / Squat Snatch Prep

2019 CrossFit Games Workout #1

WOD: 4 Rounds For Time

  • 400M Run
  • 3 Legless Rope Climbs
  • 7 Squat Snatch (130/185)

Scale legless rope climb with 1 regular rope climb or 2 standing ascent/descents

Time Cap: 35 Minutes

 

Friday, August 16

Strength: Bench Press

  • 10-10-10

WOD: “Death By”

  • Burpee To Rig
  • Wall Balls (14/20) (10/10)

Minute 1 = 1 burpee to rig + 1 wall ball

Minute 2 = 2 burpee to rig + 2 wall ball, etc.

Once “out,” continue with 3 burpee to rig + 3 wall ball

 

Saturday, August 17

HERO WOD: For Time

“Celiz”

  • 1 Mile Run
  • 75 Hand Release Push-Ups
  • 75 Air Squats
  • 1 Mile Run
  • 75 Sit-Ups
  • 75 Box Jump (20/24″)

Time Cap: 35 Minutes

 

#WorkHardBeNice