Tagged as: CROSSFIT OPEN

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CrossFit Open 20.2 Open WOD 19.10.19 (WGM)

PRO/R00KIES: 20 min AMRAP: 4 DB Thrusters, 6 Toes To Bar, 24 DU.
22,5/15 kg dumbbells

ENDURANCE WOD: 1 min Max, 30 sec REST, 45 sec Max, 30 sec REST, 30 sec Max, 30 sec REST.
A. Assault Bike
B. DU
C. Burpees
D. Slam Ball Throws

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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Open CrossFit WOD “20.1” 15.10.19 (GW)

PRO/ROOKIES: 10 rounds for time of 8 Ground To Overhead RX 42 kg, 10 Bar Facing Burpees.
Time cap: 15 minutes

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 20.7.17 (WG)

PRO/R00KIES: Open CrossFit Games 14.5 WOD – For time 21-18-15-12-9-6-3 Thrusters 40 kg, Bar Facing Burpees.

ENDURANCE: 5 min Max Ski Erg, 3 min REST, 5 min Max Assault, 3 min REST, 800 m Run 5 min Cap, 3 min REST, 2 min Max Ski Erg, 1 min REST, 2 min Max Assault, 1 min REST, 200 m Run 2 min Cap.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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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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