WOD

CrossFit:

A.) Front Squat (5 x 2)
Working up to a heavy 2 rep. About 80-90% effort. Should prime you up pretty good to get you moving on the step ups and lunges.

In between sets walk over to the wall and practice a few strict HSPUs or HS walking.

B.) Crossfit Games Open 19.3 (Ages 16-54)
200-ft. dumbbell overhead lunge 50lb/35lb (5 ft increments)
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk (5 ft increments)
*Each mat is 4ft wide and 6 ft long to help you measure.
Time cap: 10 minutes
*The scoring for this workout includes a tiebreak. The time after the final box step-up will
be used as a tiebreak time. Another tiebreak time will be
recorded after the final handstand push-up is completed.
When you submit your final result, you will put in reps completed and also the time you finished your last set of box step ups OR the time you finished the HSPUs if you got that far.
C.) Extra Credit if you like:
100 Russian Twists 45/30lb DB
*Left + Right = 1 rep
STRONG:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 7-6-5-4-3 (increasing weight each set to tough set of 3)
Rest approx 2 min between sets

B. One-Arm DB or KB “Sots” Press – 3 x 6-8 PER ARM
Keep weight moderate and just focus on proper positioning
https://www.youtube.com/watch?v=sZ73ewROukU

C. Rear-Foot Elevated Split Squats
***Choose DB in each hand or front-rack (ADV can use back-rack)
***Use same weight that you would for a challenging set of 12 reps

EMOM x 12 min (alternate legs each minute):
Min 1 – 6 reps LEFT
Min 2 – 6 reps RIGHT
Min 3 – 6 reps LEFT
etc…

D. One-Arm DB Incline Bench Press
Reps 15-12-10 (increasing weight, PER ARM)
Non-working arm rests

E. AMRAP 2 min (Rest 2 min) x 3 sets:

Sprint 200m
Max Reps “Two Push-up Burpees” in remaining time

SWEAT:

18min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) Max Push-Ups
Min. 3) Max Wall Balls 20/14

Rest 4min.

14min. AMRAP:
10 Cal Assault Bike
5 Devil Press 45/30s
10 Box Step Overs 24/20″ (w/ DB)

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.