CrossFit Bournemouth

Happy Birthday 40th Ese 

8am 5 x E4MOM20/15 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…