Community. Coaching. Caring. Since 2009.
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges (35#25#)
* DB or KB farmer carry lunges (at your side)
Photo by @robcwilson
As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP
Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell SnatchesComplete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)
As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP
10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar10 rounds for time of:
Run 100m
2 Power Clean (Touch & Go), pick load
6 Lateral Burpee Over Bars
Photo by @robcwilson
Ring Dip 5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups2 rounds for time of:
30 Row Calories
30 Plate Overhead Walking Lunges (45#/25#)
30 AbMat Sit-ups
Photo by @robcwilson
EMOM for 10 mins: Hang Squat Snatch1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
3 rounds for time of:
Row 500m
Run 400m
Photo by @robcwilson
Watch “Every Second Counts: The Story of the 2008 CrossFit Games”
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RFT: Double Unders, Wall Balls and Clean & Jerks5 rounds for time of:
30 Double Unders
20 Wall Balls (20#/14#)
10 Clean & Jerks (95#/65#)
Photo by @robcwilson
Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games.
— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”
— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.”
Results
Results cont
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Strict Pull-ups, Push-ups, and Air SquatsFor time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats
Photo by @robcwilson
Legally Blind, Sweden’s Mantyla Finishes 45th in Games Debut
Results
Results cont
Advanced RX Class:Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)
Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups
Team WOD: AMRAP 15 mins: Partner deadlifts, Wall Ball (Partner) and Team RunAs a team of 2 complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Wall Ball (Partner) (20#/14#) 10/9 ft
Run 200m
* Team DL one bar, Team run, alternating WB’s with partner
Photo by @robcwilson
Football Gone Bad3 rounds, 1 min per station, of:
Thruster (95#/65#)
Box Jump (20″ for all)
Double Under
Push-up
Row (calories)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson