Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Banded Hamstring Pulse x 30 seconds per side
and then …
Deep Squat Progressions x 5-7 reps
Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
Gymnastic Skills & Drills
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.
35-54:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 3-4 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps
55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 3-4 reps
*If this is a fear of yours you may opt to banding a barbell to the rig (as shown in this VIDEO) and jumping from the floor. In your own time, raise the bar to gradually become comfortable with being atop a higher bar.
Interval 2 – Knees-Up Option x 5 reps @ 1011
*Choose the option that best suits your level of strength.
CrossFit Open 19.4
Three rounds of:
10 Snatches (95/65 lbs)
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
Three rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time Cap: 12:00
55+:
Three rounds of:
10 Snatches (65/45 lbs)
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
Three rounds of:
10 Chest-to-Bar Pull-Ups
12 Bar-Facing Burpees
Time Cap: 12:00
Posterior Chain Accessory Work
Every 2 minutes, for 6 minutes, complete (3 sets):
Death March x 20 reps
DMA
GYMNASTICS + BMU PRACTICE
19.4= FIRST PART 5:35/+ ONE FULL RD BMU &BURPEES OB/ 2 less than open score
RESTED THEN DID PARTNER WOD W CLASS
400 RUN 50 DL/50 PC/50 STOH 95
400 RUN 40DL ETC. 115
400 RUN 30DL ETC. 135
400 RUN 20DL ETC. 155
19.4
3 rounds 5′ 10″
Rest 3′
1 round(done)
2 round 10 bmu+8 bar facin burpees
Death March
Double DB 15 kg
1. Warm up done
2. Gymnastic skills done
3. 19.4. 4:36 + 1 round + 8 mu ( less on 14 reps than open)
4. Death March with 50 lb. DB
DMAW done
BMU Practice done – realized we can’t do fully extended arms in the garage ??♀️
19:4: 90 (Open 111) Tiebreak 5:23 (4:35 in the Open), felt good though both Snatches and Burpees. Must however work more on the Snatches. Can’t string BMU together so focused on a good front swing and knees up.
Death Match with 15 kg x 2 DBs
Perfect with a short session today as I will get another session with a friend later. Apparently some sort of CrossFit box in a barn. ?
Have fun!
DMVA done
Gymnastics drills done
19.4
1st round 5:30
Snatches unbroken. Felt okay. But BMI need to keep practicing
2nd could finished….I did it anyway
BMU did 3,4,3 in all sets
March done 40,45lbs
All the stuff done. Coincidentally, I just started on bar muscleup work yesterday and hit exactly zero (which led to a lot of technique and movement pattern drills).
19.4 86 reps. First part done in 4:07 (snatches unbroken). BMU I was able to do 3-2-3-2 but took huge breaks as I tried to remember what I was supposed to be doing to not fail lol. Happy with the result and getting back over the bar again.
Great job Jonathan!
DMA and crossover symmetry done
A. BMU skills done
B. 19.4 89 reps
Snatches/burpees done in 4:37
Then 1 full rd + 1 bMU. Missed 2 bMUs
1 rep less than open score
Awesome job Vivian – especially for a Wednesday Open re-test!
A day behind as usual 🙂 DMAW done Front Squats: Built from 50 kg to 61 kg. Only 3 reps in the 7th set, but managed 4 in the last set. (79% of my 1-RM) C&J: I did all sets at 55 kg (85%) and it felt sooo heavy! Clean pulls: 65 and 68 kg I had to go to work for an early meeting so the rest was done after a full workday. Conditioning: 61 kg is too heavy for me so I decided to do 57 kg (88% of my 1-RM). Total 6:45 min, but my rope length… Read more »
Great job Marie!! Glad you focused on the quality of your rope climbs!
DMAWU) done
Gymnastics) done
19.4) 5:23, 27 reps (1 rd + 5 bar MU)
accessory) done (35#-45#)
Struggled on bar MU today… finished the remaining 15 untimed after 12 min.
Video your BMU and upload them to the Masters FB group so I can take a look at them!
Will do. I need to capture the breakdown – the first ones are good then I start chicken-winging.
Box jump to bar knees to Chest 4 reps each
I did not do full snatches just power snatches 6:15 3 rounds 5:47 green band for chest to bar
20 lb death march
Have a great day
You too!!
A. Arches and swings done
B. 4:28 10/5&5/7&3
2 full rds 5&5/ 4-2-2-2 that was 6 more than open
C. 3 rds with 45’s
Awesome Tom!!
19.4
3 roumd 5.40
3 rest
4 bar m. U. (second round}
Great job Gianni!
isn’t it short ?
No deadlift progressions today – a light day to have some built in rest! But intensity on the conditioning should be high!