September 28, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

Gymnastic Skills & Drills
35-49:
Complete four sets, not for time, of:
2-3 Legless Rope Climbs
10 Toes-to-Bar

50-54:
Complete four sets, not for time, of:
1 Legless Rope Climb + 1-2 Regular Rope Climbs
10 Toes-to-Bar

55+:
Complete four sets, not for time, of:
2-3 Rope Climbs
10 Toes-to-Bar

If you struggle with legless rope climbs then please substitute with the following progression:
Rope Pull-Up Tap x 3 reps per arm

CrossFit Open Event 19.3
For time:
200 Ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200 Ft. Handstand Walk

35-54: 50/35 lb
55+: 35/20 lb; 5″ Elevated Strict Handstand Push-Up

Time Cap: 10:00

Core Accessory Work

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Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
L-Sit Holds x 30-45 seconds
Rest 60 seconds

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JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 30, 2019 4:46 am

Whoops, done on Sat, forgot to post
DMAWU) done
Gymnastics) done (3 LLRC / rd)
Metcon) through 21 HSPU
Core) done (mostly tuck instead of L – need to work that position more)

Litsa Olsson
Litsa Olsson
September 29, 2019 6:05 pm

19.3 6 less hspu and minus 10 hswalk.

Marie Martensson
Marie Martensson
September 29, 2019 8:26 am

DMAW done
Gymnastics: I did 3 legless rope climbs per set. All TTB unbroken. Started seated from ground as I only have 3 meter rope. Will upload a short clip to get some tips for TTB.
Open 19.3 119 reps (125 last time). I was 1 minute slower finishing the box step-ups. Lunges were wobbly and I had to take the DB down to switch arm. More and larger sets of sHSPU, so pretty happy with the result given no crowd and no adrenaline :-).
Core: completed with L-sit on paralettes 45 sec each set.

RICHARD BAGLEY
RICHARD BAGLEY
September 28, 2019 5:12 pm

DMA
GYMNASTICS 1 LRC PER RD, T2B UB, PLUS 1 RC …….GOOD TO PRACTICE
19.3 REPEAT WAS SO FRUSTRATING AND SLOW…….6 SHSPU….8 LESS…….
SO TOOK A REST THEN FOR TIME………..
30 OHS @ 95, 30 ALTERNATING PISTOLS, 30 KHSPU…………10:10
HAPPY REST DAY ALL!

Vivian Mao
Vivian Mao
September 28, 2019 11:56 am

DMA done
A. Done with 2 LRC per round. Challenging combo, holy grip strength
B. Not moving fast today, decided to just try to complete for time
– made through 22 sHSPU at 10 min mark
– rest of the wod took me almost 15 min for total time 24:53

Dean Plummer
Dean Plummer
September 28, 2019 8:22 am

Mobility completed
A)Completed
B)21 sHSPU
C)Completed

DaneeBoy // 45-49 // 73 kg
DaneeBoy // 45-49 // 73 kg
September 28, 2019 6:17 am

Gymnastics done
19.3 : up to 20 hspu in the time cap
Hsw done out of the time cap in 3’27”

william kelly
william kelly
September 28, 2019 6:15 am

Reach 44 shspu

John Diotis
John Diotis
September 28, 2019 5:02 am

All in one 19,3 190 reps so happy
Man makers 7min
Back 120/130/140kg
DL 17”/17” gymnastics done
Row tomorrow mornings !

Petrolene Le Roux
Petrolene Le Roux
September 28, 2019 3:17 am

I skipped the gymnastics. Did a invictus gymnastics session yesterday and my shoulders are toast.
19.5- In the beginning to f the year, I had like 30 s left when I started with the HSPU. Today, I had about 2 min left. HSPU were from an abmat. I got 7.

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