09/05/2019

Encinitas – Group Class

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Warm-up

Run 200m or Assault Bike 20/15 Cal

4 Wall Walk Ups

10 Scapular Push Up from knees (table top position)

10 Push Ups

10 Ring Row or 5 Strict Pull Up

30 Hollow Rock

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Smash Triceps/Stretch on wall

Strength

Continue Cycling for 20 min

ADV-

Alternate Rounds between 1x Max Effort Kipping Ring Muscle Up and Bar Muscle Ups

Accumulate 40 sec Parallette L-Sit

8x Strict Ring Dips with 2 sec pause at bottom

10x BB OH Sit Ups

Int Plus-

3 attempts Kipping Bar Muscle Up

Accumulate 40 sec Parallette Tuck Hold

8x Strict Ring Dips with 2 sec pause at bottom

10x BB OH Sit Ups

INT-

5 Strict Pull Up (go weighted if possible)

Accumulate 40 sec Accumulate 40 sec Parallette Tuck Hold

8x Strict Bar Dips

10x BB OH Sit Ups

Beg-

3 Negatiive Pull Up with 3 count lower

5 Strict Banded Pull Up

Accumulate 20 sec Parallette Tuck Hold

8x Strict Bar Dips

10x BB OH Sit Ups

Metcon

Today’s workout will have the 10 min time cap extended to 20 minutes. If you choose to do the regular OPEN WOD here is the difference between RX and RX Plus. For RX you may introduce Kipping HSPU after you complete 20 Strict HSPU first. Rx+= you do all HSPU Strict.

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon (Time)

19.3 scaled CFCC
200-ft dumbbell front-rack lunge 40/25 (Rx=50/35)

50 dumbbell box step ups 24/20″

25 Kipping HSPU

50 Push Up

200ft Bear Crawl