WEIGHTLIFTING
WARM UP
5 deadlifts @3311
5 shoulder shrugs
5 clean high pulls
5 Muscle cleans
5 Power cleans
5 Squat cleans
5 Strict presses
5 Push presses
5 Push jerks
5 Split jerks
This is our recommended warmup for this session. Work with an empty barbell and if you feel good, you can add just a light weight. You don’t have to go unbroken, break the sets accordingly, so you can maintain a perfect form. Do as many rounds as you need, but don’t over-do it. Start your lifts after you feel comfortable with the bar and with the movements. Pay a good focus on your warmup, because if your warm up is worthless, then your lifting will be worthless.
A) Hang Power clean + Hang Squat clean (1+1) – build up to heavy weight in 15 minutes
B) 15 rounds – every 60 sec:
Squat snatch + OH squat (1+2) @60%+ 1RM Snatch
STRENGTH
C) Deadlift 4×3-5@70-80% 1RM / 2-3 min rest
D) Strict Press 4×3-5@70-80% 1RM / 2-3 min rest
SESSION 2
CONDITIONING – metcon – aerobic power
A) 12 min amrap:
12 Pullups
12 box jumps @60/50cm
10 TTB
10 Power snatches @40/25kg
ACCESSORY WORK
A) 4 rounds:
A1) 5-15 hyper extensions @AHAP / 1 min rest
A2) 30 sec KB Front rack carry – L + 30 sec KB Front rack carry – R@AHAP/ 1-2 min rest
B) 4 rounds:
B1) 10 double DB Overhead walking lunges L + 10 double DB Overhead walking lunges R@AHAP / 1-2 min rest
B2) 8-12 Pendlay rows @AHAP / 1-2 min rest
GYMNASTICS – strict
C) 4-5 rounds:
C1) 5-10 strict pullups + 20-30 sec GHD situp hold / 1 min rest
C2) 5-10 strict ring dips + 20-30 Goblet squat hold @AHAP/ 1 min rest
C3) 10-20 step ups @60/50cm / 2 min rest
CONDITIONING – single modality
A) Row/airbike/ski erg intervals
5 min Airbike for calories
5 min Row for calories
4 min Airbike for calories
4 min Row for calories
3 min Airbike for calories
3 min Row for calories
2 min Airbike for calories
2 min Row for calories
1 min Airbike for calories
1 min Row for calories
/move smoothly between the modalities. After you finish interval on Airbike, move straight to the rower with no additional rest. Rest is the transition. /
SESSION 1:
WEIGHTLIFTING
WARM UP
5 Snatch grip deadlifts @3311
5 Shoulder shrugs
5 Snatch high pulls
5 Muscle snatches
5 Power snatches
5 Snatch grip push presses
5 OH squats @3311
5 Snatch grip push Jerks
5 Squat snatches
This is our recommended warmup for this session. Work with an empty barbell and if you feel good, you can add just a light weight. You don’t have to go unbroken, break the sets accordingly, so you can maintain a perfect form. Do as many rounds as you need, but don’t over-do it. Start your lifts after you feel comfortable with the bar and with the movements. Pay a good focus on your warmup, because if your warm up is worthless, then your lifting will be worthless.
A) Power snatch + Hang power snatch (1+1) – build up to heavy weight in 15 minutes
B) 15 rounds – every 60 sec:
Squat clean thruster + push press + push jerk @60%+ 1RM SCThruster
STRENGTH
C) Back Squats 4×3-5@70-80% 1RM / 2-3 min rest
SESSION 2:
SKILL SESSION – EMOM
A) 16-20 min EMOM:
1.min: 20 sec max rep double unders + 6-10 Alternating DB snatches @22.5/15kg
2.min: 20 sec max rep wall balls @9/6kg + 5-10 pullups
3.min: 20 sec max rep box jumps @60/50cm + 1-2 wall walks
4.min: 20 sec max rep burpees + 2-3 bar MU
5.min: rest
REST DAY
Session 1
OPEN WORKOUT 19.2 – will be added after official announcement on www.games.crossfit.com
Session 2
CONDITIONING
SESSION 2:
CONDITIONING – recovery
A) 18-24 min @easy-recovery pace:
1.-2.min: 10-20m HS walk + easy row untill the end of 2. minute
3.-4.min: 15 air squats + 10 pushups + 5 pullups + easy airbike until the end of 4.minute
5.-6.min: 3-5 TnG Squat Snatches@AHAP + rest till the end of the 6. minute
/In case one of these modalities will appear in the Open workout, substitute them with modality of your choice. /
GOAL: This session is optional. You can do this workout if you feel okay after the first session, in this case, use recovery pace throughout the whole workout. If you need to rest fully, then skip this session.
ADJUSTING:In case one of these modalities will appear in the Open workout, substitute them with modality of your choice – they need to be easy, something you have no technical or strength issue with.
SUBSTITUTIONS: AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.
REST
OPEN WORKOUT 19.1 – Re-do
This is the second attempt for the open workout.