Monday, February 25 Gym Open @ 5:10pm

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Donnie always sets the standard…

PREPARATION:

  • Row 19 Calories or Run 2 laps
  • 25 Air Squats + 20 Push Ups + 15 Sit Ups 10 Pull Ups + 5 Burpees
  • 10 Pause Goblet Squats
  • 10 Overhead Squats

STRENGTH:

Every 90 seconds, for 7:30 (5 sets), complete:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

then…

E2MO2M, for 10:00 (5 sets):
Front Squat
*Set 6 – 1 rep @ 85% 
*Set 7 – 1 rep @ 85-90% 
*Set 8 – 1 rep @ 90+% 
*Set 9 – 1 rep @ 90+% 
*Set 10 – 1 reps @ 90+%

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

Met-Con WOD:

I highly encourage anyone who has not done this workout to do so tonight. The CrossFit Open tests are designed to be a legitimate measure of your fitness. Embrace the challenge. You are welcome to do it before the Strength (or after). We will set up 4 rowers in the hallway by the stairwell.

“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:

  • 19 Wall Balls (20 lbs to 10’/14 lbs to 9′)
  • 19 Calorie Row

For those who have already completed 19.1:

PART A> On your own

Complete “Air Force” for time:

  • 20 Thrusters @ 95/65 (or scale to 75/55 or 65/45)
  • 20 Sumo Deadlift High Pull @ 95/65
  • 20 Push Jerks @ 95/65
  • 20 Overhead Squats @ 95/65
  • 20 Front Squats @ 95/65

Oh, yeah, perform 4 Burpees every minute (starting at 0:00)

PART B> Midline Mania

To be done in any order, NOT for time:

  • 5 Rope Climbs
  • 10 Reverse Hypers
  • 15 Hip Extensions
  • 20 Hollow Rocks
  • 25′ Handstand Walk (or collect 1:00 upside down)
  • 30 Flutter Kicks
  • 60 second Weighted Plank

About crossfitcphs

PE Teacher at Carleton Place High School
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