Author: ltsprimalfitness

3/11 WOD

Balls

Option 2- Balls
Warm up – skaters, frt lunge w/ overhead stretches, alligator rolls
Mobility- wod reviews
WOD – 100 slam balls
10 cal sprints ever 3 mins
100 wallballs
10 cal sprints every 3 mins

19.3

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

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3/8 WOD

19.3

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

 

Option2 – Balls

Warm up – skaters, frt lunge w/ overhead stretches, alligator rolls
Mobility- wod reviews
WOD – 100 slam balls
10 cal sprints ever 3 mins
100 wallballs
10 cal sprints every 3 mins

3/6 WOD

USA Majors

Warm up – 200 meter row
Bear crawl, burpees broad jump, slow twist lunges
Mobility- hips/ quads
Strength- 1 rep max – lifters choice
WOD – 3RFT
5 bear complex (clean,frt squat,push press,back squat push press). 95/65
10 floor press
20 wipers

3/4 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 (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

Rx Weights:
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Workout Details:
https://games.crossfit.com/workouts/open/2019/2#movementStandards

Scorecard:
https://games-assets.crossfit.com/19-2-2019Open_Trifecta-

 

option2 – up/downs

Warm up – 25 dubs
10 Db squats
10 k2 e
Mobility – quad/ hammies
WOD- 1,2,3,4,5,6,7,8,9,10
Burpee push up
Air squats
800 meter run
10,9,8,7,6,5,4,3,2,1
Burpee push ups
Air squats

 

 

3/1 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./
25 toes-to-bars
50 double-unders
13 squat cleans, 185 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./
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./
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./

Stop at 20 minutes.

Option 2 – Up/down

Warm up – 25 dubs
10 Db squats
10 k2 e
Mobility – quad/ hammies
WOD- 1,2,3,4,5,6,7,8,9,10
Burpee push up
Air squats
800 meter run
10,9,8,7,6,5,4,3,2,1
Burpee push ups
Air squats