Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 Wallball, workout weight

10 ground to overhead with a bumper, 45/25

10 WB push ups, hands on WB.

Workout Warmup:

Bench Press:

Warmup to 70% and do five sets of 3 working up to a max triple for the day.

Alternative Warmup:

4 rounds of;

Weighted Sled push, up and back on turf

10-15 GHD back extensions

30 second max effort on Ski Erg.

Workout:

Crossfit Games Open Workout 19.1

Complete as many rounds and reps as possible in 15 minutes of:

19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

19 Calorie Row

Scaled Option:

men 14lb to 10’ target

Women 10lb to 9’ target

Masters 55+

Men 20lb to 9’target

Women 10lb to 9’ target

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 5 second lowering phase x 4 reps @ 60-65%

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

10 min of Handstand walking practice.