Friday October 4rd 2019

By October 3, 2019Workout of the Day

Friday

Warm-Up.
Lat Stretch x 60 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Couch Stretch x 90 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards
Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

WOD
“CrossFit Games Open Workout 19.3″
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20”)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

19.3 Strategy for All Levels

Today we are re-testing the third event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year (March 8, 2019). Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.

Boom Lite

Warm-Up.
Lat Stretch x 60 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Couch Stretch x 90 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards
Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

WOD

For time:
200-Foot Dumbbell Front-Racked Walking Lunges
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups or L-Seated DB Presses
200-Foot Bear Crawl

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