Happy Birthday 40th Ese 

8am

5 x E4MOM

20/15 cal row

15 TTB

12 S HSPU

rest as needed

9am

Ese big 40

40 syncro burpees

40 power snatch

40 syncro burpees

40 clean and jerks

40 syncro burpees

10am

Snatch high pull + power snatch

6 x 1

High hang snatch + hang snatch + snatch

5 x 1

pendlay row

5 x 3

Hortman

45 min AMRAP

800m run

80 squats

8 muscle ups

Bar muscle ups

1 - Box drill

2 - Jumping drill

3 - Banded drill

4 - Spotted transition

5 - Volume

20 min EMOM

min 1 - Prone Rows

min 2 - DB OH hold

min 3 - Turkish get ups

min 4 - Chin over bar hold

Bench Press

5 x 5 @80%

4 rounds

2 mins row

2 min kb swings

2 mins rest Extras

Endurance

bike

4 min standing damper 10

5 x 30 sec stand, 30 sec seated

60-65 rpm, 95-100 rpm

4 min spin 80-85 rpm damper 1

4 x 1min  seated, 1 min stand

80-90 rpm, 60-65rpm

4 min spin 75-85 rpm damper 1

4 min x 1 min standing, 1 min seated

60-65 rpm, 95-100 rpm

4 min spin 75-85 rpm damper 1

5 x 30 sec stand, 30 sec seated

60-65 rpm, 95-100 rpm

Strength

4 rounds (super set)

6 banded SA KB lunges e/s

5 weighted chin ups

rest as needed after each round

4 rounds

5 weighted ring dips

15 Banded glute bridges tempo slow

rest as needed after each set

Deadlift

5 x 5 @80%

4 rounds

25 push press

15 burpees over bar

25 abmat sit ups

🙌

MASSIVE WELL DONE to everyone that has taken part in this years Open, it has been so good to watch how you have approached the work outs and for so many of you getting PB's. From your 1st strict HSPU, Bar muscle ups, pull ups, CTB but to then go on and hit several more reps and not give up. Some of you have also managed to hit some personal best in repeats of 19.2 and beating previous years scores along with hitting personal bests in the clean. All of this has been down to YOUR hard work and all I can do is point you in the right direction. Lets move on from this and focus on your next challenge and also build towards October when the new season Open starts again, and get more of you going RX and mastering movements that held you back this time round. Front Squat

5 x 5 @ 80% 1RM

4 rounds

1 min du

1 min Ski erg

1 min power snatch

rest 3 mins

Last one, give it everything 

Back on focus from next week, for your next challenge 

Open Workout 19.5 

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

M 43 kg

F 29 kg

Time cap: 20 minutes

Bar muscle ups

1 - Box drill

2 - Jumping drill

3 - Banded drill

4 - Spotted transition

5 - Volume

20 min EMOM

min 1 - Bike erg

min 2 - Ring rows

min 3 - HS Walk / shoulder taps

min 4 - Bicep curls

min 5 - Ring support hold

Partner WOD

30 min AMRAP

9 Bar Muscle ups

6 Power snatch

50 shoulder taps

Power Snatch

5 x 3 @80-90% 1RM

4 x E6MOM

500m row

20 lateral burpee over P bars

10 Dball cleans

rest remaining time

Back Squat

Tempo ( 4 0 0 )

3 x 10

3 x 10 Nordic Ham curls with partner

19.4 Redo 

- makes sure if you do Redo, you give it everything and approach differently 

- warm up and make sure your body is warm and ready to go 

or

5 min AMRAP

50 double unders

5 squat snatch @70% 1RM or less

rest 5 min

5 min AMRAP

40 double unders

3 squat snatch @80% or less

rest 5 min

5 min AMRAP

30 double unders

1 squat snatch @90% or less Lets start correcting issues from Open and moving forward to next challenge

Rx - 55yrs 

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 43 kg

Women snatch 29 kg

Men 55+ snatch 29 kg / CTB

Women snatch 20kg / CTB

SCALED 

Men snatch 29 kg, may step over bar on the burpees/ PULL UPS 

Women snatch 20 kg, may step over bar on the burpees/ PULL UPS 

Time cap: 12 minutes

Ring or Bar Muscle ups

work through progressions

20 min EMOM

min 1 - Bottom up presses

min 2 - bicep curl

min 3 - HS hold

min 4 - TTB

4 rounds

30 wall ball

100 du

10 c & j

rest 3 mins

3 rounds

1 min single leg glute raises left

1 min bridge

1 min single leg glute raises right

1 min bridge

1 min rest

3 position Snatch

high hang + hang + low hang

5 sets ( 1+1+1 )

Back Squat

5 x 5 tempo squat (4 0 0)

3 rounds

1 min single leg glute raises left

1 min bridge

1 min single leg glute raises right

1 min bridge

1 min rest

19.3 Redo

or

3 x E6MOM
20/15 cal row
AMRAP
5 HSPU
10 Pistols
10 CTB
5 min work, rest 1 min

3 rounds
10 hollow rocks
10 v ups
10 v tucks
10 sec hollow hold
1 min rest

For time:
60m dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
60m handstand walk

M 22.5kg. dumbbell / 24-in. box
W 15kg. dumbbell / 20-in. box

Time cap: 10 minutes

Skill - Ring muscle ups

1 - Banded transition

2 - strict muscle ups

3 - kipping

4 - volume

20 min EMOM

min 1 - ski erg

min 2 - bicep curl

min 3 - bike

min 4 - L sit hold

min 5 - row

Complex

3 power snatch

3 OH Squats

WOD - Isabel

30 x snatch

3 rounds

10 hollow rocks

10 v ups

10 v tucks

10 sec hollow hold

1 min rest

Cindy (retest)

20 min AMRAP

5 pull ups

10 push ups

15 squats

3 rounds

1 min single leg glute raises left

1 min bridge

1 min single leg glute raises right

1 min bridge

1 min rest

you choose

19.2 redo

or

Clean and jerk complex

3 power cleans

3 front squats

3 power jerks

no fails

retest

Elizabeth

21 - 15 - 9

power cleans

ring dips

Prep for 19.2 

Some small tips to help prep for 19.2 

Shoulder opener 

- use medball behind shoulders, grab a 5kg plate and lower over head 

- mobilise forearms after thursdays peg board and ring muscle ups 

- sit on bum, place hands behind you, begin to move bum forward until you feel a stretch in your arms and shoulders 

hip opener 

- couch stretch - use a wall place one knee into the corner of the wall, bring the other foot forward into a lunge position, keeping hands on floor push your hips away from wall. 

- similar position for quad stretch bring your shoulders up to the wall 

Calf 

- use a foam roller or barbell and roll out your calfs 

- using a wall or post place your foot into the corner and bend your knee towards post 

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 
  25 toes-to-bars
  50 double-unders
  13 squat cleans, increase weight
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, increase weight
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, increase weight 
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, increase weight

Stop at 20 minutes.