Call Us: (972) 591-3488

3/25/2019

24
Mar

3/25/2019

CrossFit Templum – CrossFit

View Public Whiteboard

Overview

For those of you that missed 19.5 this weekend now is the time. Good luck! For the rest of you the open is over and time to get back to training. I guess there is that small group of crazies that want to redo 19.5, so be my guest. You are nuts. LOL.

FYI you will notice all the 2019 WODs are listed. Log you score for each one so that they are in the system if you didn’t do so. 🙂

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

*use barbell, DB or Wall ball for your FS, Thrusters and PP depending on the workout you are doing*

Movement Prep and Coaching

Warm-up (No Measure)

Single Arm DB Push Press:

Shoulders stacked over hips

Open hips before the drive

Delay the press

Wall Balls:

Relax, Vertical forearms, Ball on chin

Double unders: Elbows in,

bounding jump, rhythm in wrists.

Metcon

Strategy: Aim to break only once or twice on the DB work. Break wall balls up into 2 or 3 small sets. Keep double unbroken. Some of you maybe should try and scale double to double tap thighs during the workout. Making sure you double tap thighs in the air every jump. Try that as. your scaled option today.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

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.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Leave a Reply