CrossFit 619 | San Diego | 619

16 – 20 December at CrossFit 619

Monday

Strength

1. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

3. 2 Rounds 3-7 Unbroken Muscle Ups
30 Unbroken Double Unders

5 Rounds
5 (8) Bench Press
5 (8) Weighted or Strict Pull Ups
10 GHD Sit Ups or Butterfly Sit Ups
Every 4 Minutes

WOD 1
5 Rounds
10 Wall Walks
10 Push Press/Jerk Level 1 115/75 Level 2 95/65 Level 3 75/45
200 Meter Run

X.
3 Rounds
500 Meter Row
15 Ring Rows
20 Double Unders

Y.
1 Mile Run for Time

Z.
20 Minutes Stairmaster Level 8

Tuesday

1.
2 Rounds
15 Burpees
10 Box Jumps 30/24

2.
2 Rounds
20 Front Rack Lunges 45/35
3 Rope Climbs

3.
Skin The Cat for Shoulder Mobility
LaCrosse Ball for Shoulder Mobility
Indian Clubs for Shoulder Mobility

7 Rounds (Ascending 80 to 90% of 1RM)
5 Back Squats
7 Toes to Bar
Every 3 Minutes

WOD 1
5 Rounds
200 Meter Run
7 Cleans Level 1 135/95 Level 2 115/75 Level 3 95/65
Touch and Go
Every 2 Minutes

WOD 2
5 Rounds
400 Meter Run
12 Unbroken Wall Balls for Accuracy 20/14# (Scale as Needed)
Every 3 Minutes

X.
Foam Roller Lower Extremity

Y.
Mobility with Bands

Z.
Hip Flexor Mobility

Wednesday

1.
3 x 8 Barbell or Single Arm Row

2.
4 x 3 Deadlift

3.
3 x 15 Unbroken Wall Balls for Accuracy (Rest as Needed)

Strength

5 Rounds
8 T Bar Row
10 Big Box Jumps 30/24
Every 3 Minutes

5 Rounds
8 Pendlay Row
12 GHD Sit Ups
Every 3 Minutes

WOD

4 Rounds
10 Burpees
15 Pull Ups
20 Sit Ups
25 Double Unders

X.
Calf Mobility

Y.
3 x 500 Meter Row (2 Minute Rest Intervals)

Z.
IT Band Mobility

Thursday

1. Superset
3 x 10 Power Snatch 95/65
3 x 10 Squat Clean Thruster 95/65

2. 2 Rounds
5 Pull Overs
5 Burpee Muscle Ups (Rings)

3.

5 Rounds
5 (8) Overhead Squats (Ascending between 80 and 90% of 1RM)
10 Ring Rows
Every 3 Minutes

5 Rounds
10 Thrusters Level 1 95/65 Level 2 75/55 Level 3 45/35
15 Kettlebell Swings
Every 3 Minutes

WOD
3 Rounds
400 Meter Run
500 Meter Row
10 Lateral Burpees over the Rower

Friday

1.
3 x 20 Dumbell Snatch Alternating Left Right
Rest as Needed

2. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

Power

10 x 2 Clean and Jerk
2 Minute Rest Intervals

WOD 1
10 Rounds
5 Handstand Push Ups
7 Pull Ups
9 Squats

WOD 2
100 Burpees for Time

X.
2 X 2000 Meter Row (4 Minute Rest Interval)

Y.
USD Loop

Z.
20 Minutes on Stairmaster Level 9

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