Montag, 22.10.2018
A. CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in
B. For time:
100 Double Unders
40 Ski Erg Calories
15 Strict Pull-ups
Sonntag, 21.10.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
1 Power Clean + 3 Front Squat 1-1-1, using heaviest weight per set
B. For time:
Overhead One Arm Kettlebell Carry, pick load, 50 m
Overhead One Arm Kettlebell Carry, pick load, 50 m
Single Arm Front Rack Kettlebell Carry, pick load, 100 m
Single Arm Front Rack Kettlebell Carry, pick load, 100 m
Suitcase Carry, pick load, 100 m
Suitcase Carry, pick load, 100 m
Suitcase Carry, pick load, 100 m
Suitcase Carry, pick load, 100 m
C. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Samstag, 20.10.2018
A. Bench Press 8-8-8-8-8, using heaviest weight per set
Hang Power Clean 8-8-8-8-8, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Alternating Pistol
Renegade Row, 20/15 kg
Plank Hold
FGB Style
Freitag, 19.10.2018
A. Handstand Walk Practise
B. 5 rounds, each round for time, of:
Prowler Pull/Push, 15 m
10/7 Ski Erg Calories
Rest 3 minutes between rounds.
B. Tabata 8 x 20:10: Toes-to-bar
Donnerstag, 18.10.2018
A. Back Squat 5-5-5-5-5, using heaviest weight per set
B. Dumbbell Shoulder Press 10-10-10
C. Every 1 min for 20 mins, alternating between:
15 Row Calories
15 Assault Bike Calories
15 AbMat Sit-ups
10 Pull-ups
Mittwoch, 17.10.2018
A. Front Foot Elevated Reverse Lunge 10-10-10, using heaviest weight per set
Dumbbell Fly 15-15-15, using heaviest weight per set
B. Ring Rows 5x Max Rep
C. As many reps as possible in 5 mins of: Double Under
Dienstag, 16.10.2018
A. Bent Over Barbell Row 10-10-10
B. 2 rounds, 1 min per station, of:
Ski Erg Calories
Rest
Toes-to-bar
Rest
Row Calories
Rest
Wall Ball, 20/14 lbs
Rest
FGB Style
Montag, 15.10.2018
A. Front Squat 5-5-5-5-5
+20 Hyperextensions
B. For time:
Row, 500 m
150 Double Unders
50 Burpees
Sonntag, 14.10.2018
A. Deadlift 5-5-5
B. "Artie"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs
Samstag, 13.10.2018
A. For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
B. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
C. For time: 100 Dumbbell Overhead Walking Lunges, 10/5 kg
Freitag, 12.10.2018
A. Dumbbell Fly 15-15-15, using heaviest weight per set
Strict Pull-up 10-10-10, using heaviest weight per set
B. 5 rounds for time of:
20 Back Squats, 135/95 lbs
Handstand Walk, 20 yd
C. For time: Ski Erg 2000 m
Donnerstag, 11.10.2018
A. Kettlebell Alternating Reverse Lunges 10-10-10-10-10, using heaviest weight per set
One Arm Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
B. Each for time: Row: 4x 500 m
Mittwoch, 10.10.2018
A. Sumo Deadlift 5-5-5-5-5
B. 5 rounds, 3 mins each of:
20 Push Press, 135/95 lbs
Max reps in time remaining, Weighted Pull-up
Each round, decrease weight on the pull-up.
Rounds 1: 50/25 lbs
Rounds 2: 40/20 lbs
Rounds 3: 30/15 lbs
Rounds 4: 20/10 lbs
Rounds 5: 10/5 lbs
Rest 2 min between each round.
C. As many reps in 10 mins as you can of: Assault Bike Calories
Dienstag, 09.10.2018
A. Record your best Power Clean 1 rep max lift.
B. As many reps in 10 mins as you can of:
Box Jump, 24/20 in, 2 mins
Wall Ball, 20/14 lbs, 10/9 ft, 2 mins
Kettlebell Swing, 53/35 lbs, 2 mins
Goblet Squat, 53/35 lbs, 2 mins
AbMat Sit-up, 2 mins
Run, 400 m
