WOD

1
Mar

WOD

CrossFit Fulshear – CrossFit

– Metcon: Open Workout 19.2 is a repeat of Open WOD 16.2. How this
workout works is you’ll have a set amount of time to complete the listed work and if you finish within that time frame you’ll advance to the next round – Then go through the actual workout as written

Warm-up

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inchworms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Grab barbells and jump ropes and complete:

10 Deadlifts

50 Single Unders

*Add lightweight to bar

8 Front Squats

40 Double Unders or Attempts

*Add lightweight to bar

6 Power Cleans

30 Double Unders or Attempts

*Add lightweight to bar

4 Power Clean + Front

20 Double Unders

Then on coaches call

– 1 Squat Clean x 3 sets.

Gymnastics

Toes To Bar: Spend 5-10 Minutes (depending on how big your class is) Warming your T2B

Metcon

OPEN WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb/85 lbs

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb/115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 lb/145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 lb/175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb/205 lb

20 Minute Cap

———Alternative WOD:

Strength: Bench Press for Speed: 5 x 5 @65%, every 60s.

Metcon: 4 Rounds of 40s on/20s off:

1a) Alt. DB Snatches (50, 35)

1b) Burpees

1c) Abmat Sit-ups

1d) Single Arm Russian KBS (70, 53)

*Rotate sides evenly E) Extra Credit (After Class)

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Hypertrophy

3 Options:

– Glute Ham Raises: 4 x 10.

Rest 90s.

– Reverse Hypers: 4 x 15. Rest 90s.

– Banded Pull-throughs : 4 x 20. Rest 60s.

*Wide Stance + Squeeze glutes for a full 2 count on each rep.