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Posts Tagged ‘Row’

Open 19.1

CrossFit Open 19.1 is here! Hear expert tips from four-time CrossFit Games Champion and “Fittest Man on Earth,” Rich Froning – coming soon!

Workout

Complete as many rounds as possible in 15 minutes of:

19 Wall Balls
19-cal. Row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

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Thursday 02.21.19

Warm-Up

A) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch, 40lb/20lb
– Rest 30 sec
16 Sit-Ups
8 Good Mornings
– Rest 30 sec

B) 3 Rounds with an empty bar:

3 Front Squats
3 Muscle Snatches

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

7 Rounds For Time:

7 Deadlifts
7 Hang Power Cleans
7 Front Squats

RX+:115#/75#
RX: 95#/65#
AX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

You should be able to complete each section of the barbell movements unbroken. You may rest in between sections.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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