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3.27.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

7:00 to Work through…

20 Single Unders

10 Deadlifts

20 Single Unders

10 Bent Over Rows

20 Single Unders

10 Barbell Curls

20 Single Unders or 10 Double Unders

10 Strict Press

20 Single Unders or 10 Double Unders

10 Push Press

Push Jerk

EVERY 2:00 FOR 7 SETS

BARBELL PUSH JERK

Sets 1-3…5 Reps

Sets 4-6…4 Reps

Set 7…3 Reps

*Start light and build to a moderate-heavy final set

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

10 Double Unders

5 DB Press (50/35)|(35/20)

-Rest 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES

30 Double Unders

15 DB Push Jerk

3.26.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

6 min AMRAP

10 Russian Kettlebell Swings

8 Burpees

6 False Grip Ring Rows

Metcon (Time)

WORKOUT – 30 min cap

4 SETS

3 Rounds of “NATE”*

400m Run

-Rest 1:00 b/t Sets-

*1 Round of Nate is…

2 Muscle Ups

4 HSPU

8 Kettlebell Swing (70/53)|(53/35)

*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.

3.23.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

400m Team Run

AMRAP x 6

4/4 Single Leg RDL (2111)

4/4 Single Arm Bent Over Row (2111)

4/4 Single Leg Glute Bridge w/ or w/o KB

20 Front Plank KB Handle Taps

Metcon (Time)

STRENGTH

DEADLIFT

7-5-3-1-3-5-7

*In this wave loading scheme, weights in the second half should meet or exceed first half

WORKOUT

FOR TIME

PARTNER ANNIE

25-20-15-10-5-5-10-15-20-25

Double Under

Abmat situps

*IGYG -Each partner does a movement before proceeding to the next

19.5

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Crossfit Chowchilla – CrossFit

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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 19.5 Scaled (Ages 16-54) (Time)

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

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

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

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

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

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

3.20.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

High Knees

Heel Walk (athletes will walk forward on heels with their toes up)

Butt Kickers

Toe Walks (walking forward on toes with heels up

Single Leg Hop (right leg)

Single Leg Hop (left leg)

Bunny Hops (athletes will make small hops forward in a squat position)

Broad Jumps

Burpee Broad Jumps

5 KB Deadlift

5 Hip Pops

5 Russian KB Swings

5 American KB Swings

5-8 reps of each

Scap Pull-up

Kip Swing

Dynamic Kip

Dynamic Kip + Knees Up

Single Pull-ups

Connecting with Push-Away

Metcon (Time)

HELEN

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

3.19.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2-3 minutes on the Bike/Rower

Toomey Warm-Up

5 Inch worms

5 Behind the-neck snatch grip presses

5 Behind the-neck snatch grip presses in a quarter squat

5 Sots presses

Burgener Warm-up

5 Down/Up

5 Scarecrow

5 Muscle Snatch

5 Snatch Drops (1/2)

5 Snatch Drops (full)

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

WORKOUT

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…