3min. of Cardio: Round 1: Row @70% Round 2: Tabata Row/Bike/Run/Ski/Versa (20sec HARD x 10sec EASY) Round 3: 10sec ALL OUT x 20sec EASY 3min. AMRAPs of Muscle: Round 1: 10 Russian KB Swings + 10 KB Goblet Squats Round 2: 10 Bicep Curls (Barbell) + 10 Band Tricep Exts Round 3: Max Wall Balls…
9mins; 20 Mountain Climbers 15sec Passive Bar Hang 6 Dumbbell RDL 30X0 (keep both feet on floor) 10 Tuck Ups 15sec Bent Hollow Hold Then.., Every 3min. x 10 Rounds: 10 Cal Bike / Run 10 Cal Row / Ski / Versa 6-10 Toes-To-Bar 3 Deadlifts (see below) *Rounds 1,2,3,4 is 40% Rounds 5,6,7,8 is…
3 Sets: 30sec Forearm Plank 10 Side Plank Rotations/side 6-8 Jefferson Curls 3030 Tempo 10 Ring face pulls Then…, Back Squat 3331; 3,3,3,3; rest 60sec *Build from last week Then.., 3 x 2min AMRAP of; 6 Box Jump Step Down 24/20 6 DB Push Press 50/35 2min Rest 2min Rest…. Then, 3 x 2min AMRAP…
Don’t forget to submit your score for 19.1 no later than 8pm tonight! HERE 10min. AMRAP: 1min. Plank “buy in” 25 Russian KB Swings 70/53 25 Sit-Ups (Feet anchored on KB) 25 Russian Twist 1/1 *Only doing the plank once, then it’s a 9min. AMRAP of the rest. Then.., Snatch EMOM x 10min. 3 Power…
3 Sets 6-8 Half Kneeling Single Arm DB/KB Press @ 2111 tempo 12 Banded Monster Walks (forward and backward) 30sec Side Plank/side rest as needed between sets Then.., Complete 3 Sets of; Barbell Z Press @31X1; 8,7,6; Superset.., DB RDL @4111; 6-8reps; Then.., Complete 3 Sets of Incline DB Bench Press @31X1; 6-8reps; Superset.., GHD…
Complete 10 sets Bike 1min 10 Alt Step Ups 40 Single Unders 10 Abmat Sit Ups Run/Ski 200m 4 Half Kneeling KB Clean and Windmill Press / side rest 60sec *If you haven’t completed 19.1 yet. Get it done!
5 Sets Not For Time 20sec Handstand Hold 15sec Star Side Plank 30sec Kettlebell Dead Bug *10min Cap Then.., Close Grip Bench Press 3,3,2,2,1,1; build to a max by the last set; rest as needed 15min. EMOM: Min. 1) Max Cal Assault Bike Min. 2) Max Cal Row/Versa Min. 3) Max Cal Ski Erg/Run Min….
2019 CrossFit Open!!! Friday Night Lights starts this Friday. Make sure you register for the open. You will be doing the workouts anyway. You can register clicking here: CrossFit Games Open Registration Once you have registered, select “CrossFit Glendale” as your Affiliate. Should you have questions about participation or how to register, please speak with one…
