WODs 2.19.18 - 2.23.18 - New T-shirt order goes in this Friday

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Teddy Roosevelt

The first workout of the 2018 Crossfit Open is announced this Thursday. It will be an awesome season for the testing of the will and comradery amongst each other. I encourage everyone to participate. To register go to www.crossfit.com select games and follow the instructions. 

Don't miss out on the new J19 Fitness BE STRONG T-shirt. Click here to select yours. The order will be placed this week. 

Monday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

For time:

800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.

Tuesday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Intermediate

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (55/35)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (75/45)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (95/55)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (115/65)

Beginner

1. Overhead Squat
Practice OHS with pvc. If there are mobility issues work on them. If the squat is mature build to moderate set of 3. 

2. Conditioning
AMRAP 3
15/10 Calorie Row
15 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

12/9 Calorie Row
12 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

11/8 Calorie Row
9 Burpees
Max Overhead Squats PVC or light load

rest 3 minutes

10/7 Calorie Row
6 Burpees
Max Overhead Squats PVC or light load

Wednesday

Warm Up

3 Rounds

Bike 10 Cals

10 Hang Power Cleans with bar

5 Strict Pull Ups

15 Double Unders or 30 singles

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

Intermediate

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (115/75)
30 Calorie Bike
15 Pull-Ups
60 Double Unders

Beginner

1. Conditioning
AMRAP 12:
15 Hang Power Cleans (65/35)
20 Calorie Bike
15 Ring Rows
100 Single Unders

Thursday

Line Drills. 

Banded Stretches. Ankles , Hips

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

Romwod

Friday - Open workout.  Modifications will be created as needed.

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