WOD & Blog

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, April 2nd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Jerk
10 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean Singles/1RM*
Warm-up as needed before working through the following sets and reps of single repetition Power Cleans. Against a 15:00 Running clock build to a heavy single; and/or provided form and technique are sound establish a new 1 rep maximum.

Power Cleans x 1-1-1-1-1RM

Post scores to comments.

“Ramparts”
12:00 AMRAP of
Row 250m
5 x Clean & Jerks (135/95lbs)
7 x Bar Facing Burpees

Notes: Scale loads accordingly to 75, 95, 115lbs as necessary for the clean and jerk. The weight selected for the metcon should be 60% or less of the best single rep achieved during the Impact/Focus. Get some, freaks.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. Dynamic Warm-up
III. Mobility (M.A.S.H.)

Impact/Focus: “Positively Radiant”
ROMWOD x 13:00

“Missing Numbers”
Complete for time
15-12-9-6-3 of
Push-ups
Abmat Sit-ups
Box Jumps (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Front Squat
5 x Thrusters
5 x Pull-ups or 7 x Ring Row
7 x Hollow Rocks
III. Mobility

“Open Workout 19.5”
Against a 20:00 Time Cap complete
33-27-21-15-9 reps for time of

Thrusters (95/65lbs)
Chest-to-Bar Pull-ups

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

Post scores to comments/Games website for validation.

– CrossFit Games Open Official 19.5 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.5 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.5 link found HERE.

SCALING VARIATIONS
(see linked scorecard above for movement standards and image descriptions)
 – 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

 – Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

 – Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 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

Warm-up Drills
I. Row 500m
II. 3 Rounds for quality of
6 x Turkish Get-ups (alt.arms)
8 x Hollow Rocks
10 x American KB Swings
III. Mobility

Impact/Focus: “640 Kilos to Freedom”
Versus a ten minute clock complete 640 kilos of Turkish Get-ups via one of the following set/rep schemes.
20 reps x 32kg
27 reps x 24kg
32 reps x 20kg
40 reps x 16kg

Post total kilos moved or time to complete to comments.

“Pauladeen’s Dish”
10,9,8,7,6,5,4,3,2,1 reps for time of
American KB Swings (24/16kg)
Wallball (20/14lbs)

Notes: Scaling options are as follows…
L3 (Rx+): Unbroken sets, 32/24kg for the American KB Swings, Wallball Two-fers.
L2 (Rx): As shown above.
L1 (Scaled): Scale the weight as needed per movement.

Post scores to comments.

Skill Development: Nineteen Point Five Drills
Optional/Time Permitting complete the following for quality focusing on rep/set transition and smooth unbroken sets (working on ideal re-rack for thrusters, kipping efficiency on pull-ups etc, set/rep scheme and strategy planning).

5-7 Rounds of
3 x Pull-ups (strict, kipping, butterfly)
5 x Thrusters (weight based individually)

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean EMOTM @80%1RM
Warm-up as needed before working through the following sets and reps every minute on the minute of 1 x Power Clean, athletes should select working weight for all 8 rounds as 80% of a 1 rep maximum.

8 Rounds, every minute on the minute of
1 x Power Clean (80% 1RM)

Post scores to comments.

“Macon”
For time
21-18-15-12-9 reps of
V-ups
Box Jumps (24/20”)

**After completing each round of the V-ups and Box Jumps execute the following before proceeding to the next round

50ft x Walking Lunges
50ft x Bear Crawl

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

“AMRAPids”
Complete as many rounds/reps as possible in 12:00 of
Row 500m
10 x Push Press (95/65lbs)
15 x Bumper Ground-2-Overhead (35/15lbs)

Post scores to comments.

Skill Development: Midline Stability Conditioning
Complete the assigned workload within each Tabata work interval as described below. If time expires before the workload is complete proceed to the next assignment/round.

6 Rounds of :20 work x :10 rest of
5 x Strict Push-ups
7 x Kneeling Slamball (30/20lbs)

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

Impact/Focus: Front Squat Doubles x :75
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Front Squat.

Every :75 seconds for 10 Rounds
2 x Front Squat (@65% of 1RM)

Post scores to comments.

“Ann-ee”
5 Rounds for time of
30 x Double-unders
15 x GHD Sit-ups

Notes: Scaling to Single-unders and Abmat Sit-up rep conversions are 1:1.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Ring Row
7 x Push-ups
7 x Hollow Rocks
7 x Power Snatch (45/35lbs or PVC)
III. Mobility

“Open Workout 19.4”
For time versus a 12:00 total time cap
3 Rounds of
10 x Power Snatch (95/65lbs)
12 x Bar Facing Burpees
Rest 3:00, then in time remaining…
3 Rounds of
10 x Bar Muscle-ups
12 x Bar Facing Burpees

Post time or rounds/reps to comments.

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

– CrossFit Games Open Official 19.4 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.4 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.4 link found HERE.

**For additional scaling variations see the linked scorecard**

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

Post scores for five AMRAPs to comments.

Skill Development
A. Mobilize and Slay Goats.

or…

B. Midline Conditioning
3 rounds at your own pace for each of the following movements, priority is completely on the strictest adherence to each repetitions quality of execution.

5 x Wall Walks
10 x Abwheel Roll-outs
15 x Hollow Rocks
20 x Back Extensions

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Front Squat 5 × 3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3 (climb as able across sets)

Notes: Athletes should climb incrementally across sets. Today provides both opportunities to the table; train hard and heavy in search of new a 3 rep maximum; or sustain 5 sets of 60-80% of a previous 1RM.

Post loads to comments.

“Fife”
5 Rounds For time
8 x Sumo Deadlift High-Pull (95/65lbs)
8 x Push Press (95/65lbs)
12 x Box Jumps (24/20”)

Post scores to comments.