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Friday, February 22nd: CrossFit Open Workout 19.1

21
Feb

Friday, February 22nd: CrossFit Open Workout 19.1

Alpine CrossFit – CrossFit

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Announcements

WELCOME TO THE 2019 OPEN! Don’t forget, our last “Class” tonight will be our 4:00 Turbo Class. After that, we’ll start heats for Open WOD 19.1 by 4:45pm. Heats will run approximately every 20:00 until the Final Heat at 6:15pm.

Warm-up

Warm-up (No Measure)

General: 2:00 Row Increasing Pace Every 30s

-Start Moderate, and by the end you should be at what you intend to pull during the wod.

Specific Part 1:

10 Greatest Stretch in the World including rotation & sit back for hamstrings. Open those ribs up!

Accumulate 15-20 Cat-Cows & 20 Bird Dogs (Alternating every 5)

Specific Part 2: 2-3 Rounds

Lateral Squat Jump to Single Leg Landing x 5 ea. Side

Arms Only WB x 8

Banded Lateral Walk x 5 + 5 Banded High Pull ea. Side x 2

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Cool Down

Metcon (No Measure)

Cool-Down:

3-5:00 Assault Bike

+

Tall Banded Lunge x 60s ea. Leg

Banded Bully x 45s + Banded Lateral Opener x 45s ea. Arm

+

Accumulate 2×15 Side Plank Clamshells & 90s Weighted Plank.

-Divide as necessary

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