PERFORMANCE
Warm-Up.
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
*Record your time for the Dirty 30
Then…
“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 Calories of Rowing
Read/watch: 19.1 Strategy & Tips
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Second Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
60 Seconds of Cobra Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Tempo Cat/Cows @ 2222
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 20 minutes of:
10/7 Calorie Bike or Row
3 Strict Handstand Push-Ups
3 Devil’s Press
10/7 Calorie Bike or Row
6 Strict Handstand Push-Ups
6 Devil’s Press
10/7 Calorie Bike or Row
9 Strict Handstand Push-Ups
9 Devil’s Press
…..and so on, continuing the pattern for TWENTY minutes.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 20 Side Shuffles
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 40:00, perform the following…
Three sets of:
30-45 Second Right Side Plank
15-20 Right Leg Single Leg Hip Bridges
30-45 Second Left Side Plank
15-20 Left Leg Single Leg Hip Bridges
60 Second Plank Hold
Rest as needed between sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Dirty 30
7:02
Assault bike was 2:02
19.1
8 rounds RX
In 2019 it was 7 rounds RX so I’ll take it!
Birthday workout to celebrate my 40th
40 min timecap
Two rounds
400m run
40 DB alt snatch
40 Burpees
40 air squats
40 cal row
40 KBS
40 DU
40 push ups
40 cal AB
40 pull ups
I timecapped with 9 pull-ups left. Nothing left in the tank.
That looks absolutely miserable! And you got sooooo close! Happy Birthday Mike!
Happy birthday dude! 40 and crushing these numbers. Hells yeah
Happy Birthday Mike! Welcome to the 40 and over club!
Happy birthday Mike ???????? Another one of our little group in their 40’s!!
A. Dirty 30 AB – 2:47 Entire Dirty 30 – 9:29 ***I’ve done Dirty 30 5 times in the last year and this ties my best AB and entire dirty 30 times from Oct 2020 B. Crossfit Games Open 9.1 AMRAP 15 min – 5 Rounds + 7 WB = 197 reps 19 WB Shots @ 14# / 9′ target – UB first round then 12/7 each round after 19 Row Cals – 1:32 / 1:32 / 1:29 / 1:28 / 1:27 ***I’ve done this workout 3 times and this is a PR by 8 reps!! YAY It’s almost 60*… Read more »
Great work! I hope the conf goes well! Thanks for the birthday workout suggestion.
6+19- love those 9’ wall balls!
Outstanding work Anika! Those 9′ WBs kill me!
Wore out today after late night playoff game
Did the at home workout
15 min amrap
Row 10 cal
3 shspu
3 devil press 30s
Row 10 cal
6
6
Row 10 cal
Ex…..
Competed 15
Great work Jeremy! But I gotta say…as much as I hate WBs…I’d pick 19.1 over SHSPU and devils press…you’re a beast!!
Haha I probably should have chose that one
Did at home workout.
20 min AMRAP
7 cal AB
3 SHSPU
3 Burpee DB clean & jerk (can’t do devils press) (25# DBs)
7 cal AB
6 SHSPU
6 BDB c&j
Etc increasing reps by 3 of the two movements
Switched to kipping HSPU after the 9 round and got 4 + 32 reps
(10 reps of BDB c&j in the round of 18)
Good one. Challenging and fun!
Warmup done ✅
A. Open 19.1 AMRAP 15 mins
19 WBS @12.5kg
1 min jump rope
8rds +8
Figured 19 cals on rower is about 50 secs normally, so 1 min continuous jump rope (DU’s and SU’s) was roughly the same. No 9kg ball so just used my 12.5kg
B. Travis’ core workout #2