Tagged as: CROSSFIT OPEN

CrossFit Games Open 19.5 WOD 26.3.19 (GW)

PRO/ROOKIES: For time 33-27-21-15-9 Thrusters RX 40 kg, Chest to Bar Pull Ups/Pull Ups. 20 min Cap

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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CrossFit Games Open 19.4 WOD 16.3.19 (GW)

PRO/ROOKIES: For total time: 3 rounds of: 10 snatches, 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups/ Pull Ups, 12 bar-facing burpees

snatch 42/30 kg.
Time cap: 12 minutes

ENDURANCE WOD: 3 Rounds of 2 min On, 2 min Off: Assault, Ski Erg, Parallette Face Jump Over Burpee.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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WOD 14.3.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Pass through Lunges RX 20 kg, 5/3 Wall Walks, 400 m Run. Buy in 50/40 Sit Ups.

MASTER CLASS: CrossFit Games Open WOD 19.3 For time 60 m Single Arm OH Lunges RX 22,5 kg, 50 Box Step Ups 60 cm RX 22,5 kg, 50 Strict Hand Stand Push Ups, 60 m Hand Walking. 10 min Cap

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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CrossFit Games Open WOD 19.2 4.3.19 (MGW)

PRO/ROOKIES: Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders/SU
15 squat cleans, 60/40. Scaled 40/25
25 toes-to-bars
50 double-unders
13 squat cleans, 80/50 . Scaled 50/35
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
11 squat cleans, 100/65 .Scaled 70/40
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
9 squat cleans, 125/80 . Scaled 80/50
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
7 squat cleans, 140/90 . Scaled 90/60

Stop at 20 minutes.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 25.2.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Sumo Dead Lift High Pull RX 50 kg, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 200 m Run. 4th Rest.

Optional WOD 19.1 Crossfit Open WOD 15 min AMRAP: 19 Wall Ball Shots 20/14 lb, 19 Cal Row.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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18.5 Open CrossFit WOD 26.3.18 (GW)

RX/SCALED: Complete as many reps as possible in 7 minutes of: 3,6,9,12,15,18,21,24, etc Thrusters, Chest to Bar/Pull Ups

RX Men/Women use 45/30 kg.
Scaled Men/Women use 30/20 kg.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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18.4 Open CrossFit Games WOD 18.3.18 (MGW)

RX/SCALED For time: 21-15-9 Deadlifts 102kg/60 kg, Handstand Push Ups (no abmat)/ Hand Release Push Ups, then 21 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 15 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 9 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl. Time cap: 9 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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18.3 Open CrossFit Games WOD 12.3.18 (MGW)

PRO/ROOKIES: 2 rounds for time of: 100 DU/SU, 20 overhead squats RX 50 kg, 100 DU/SU, 12 Ring Muscle-Ups/Chest to bar or Pull Ups, 100 DU/SU, 20 Dumbbell snatches RX 22,5 kg, 100 DU/SU, 12 Bar Muscle-Ups/Chest to bar or Pull Ups

Time cap: 14 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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18.2 Open CrossFit Games WOD 5.3.18 (GW)

PRO/ROOKIES: Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats, Bar-facing burpees

Men/Women 50/35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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Team WOD 13.6.17 (WG)

PRO/ROOKIES: Couples.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups/Pull ups
6 Dead lift RX 60 kg.
Then, 3 rounds of:
7 chest-to-bar pull-ups/Pull Ups
5 Dead lift RX 80 kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups/Pull Ups
4 Dead lift RX 100 kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups/Pull Ups
3 Dead Lift RX 110 kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups/ Pull Ups
2 Dead lift RX 120 kg.

MASTER CLASS: 17.3 Open Crossfit games WOD
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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