Strength
10 min EMOM
2 High Hang Power Cleans +
1 Push Jerk +
1 Split Jerk @ 60% 1RM
Metcon
Open 15.4
8 min AMRAP
3, 6, 9 asc ladder
HSPU
3x3;3x6;3x9 asc ladder
Power Cleans
RX: 185/125
Accessory
Hip Extensions
4x8 w/ weight
After each set, immediately into 60 double-unders
Metcon
Open 20.1
10 RFT
8 G2O @ 95/65
10 Bar-facing Burpees
TIme cap: 15 minutes
Gymnastics Test
Max Effort Strict Pull-ups
Metcon
Open 15.4
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds
RX: 185/125
Scaled: Replace HSPU with Push Press @ 95/65
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
As we begin to gear up for the 2019 CrossFit Games Open we are excited to announce the return of our OVC "OPEN" Performance Challenge!
This team based challenge will be scored with points being awarded on the basis of nutrition, attendance, performance, and Open participation.
3 WOD's will be tested during Week 1 and then performed again near the end of this year's Open to compare performance improvement.
Nutrition and body composition will be measured by utilizing 5 Star Nutrition's InBody Machine.
Points will be awarded to each athlete per team based on the following:
- 1 point per pound weight loss
- 1 point per percentage body fat loss
- 1 point per class attended during challenge
- 2 points per rep improvement on tested WOD's
- 5 points per successfully completed and submitted Open WOD
- 10 points per CrossFit Open Registration
- 10 points per CrossFit Judges Course Participation
- Weekly "BONUS" Point Opportunities Announced
A cash prize will be awarded to the winning team, with additional prizes awarded for top performers and weekly throughout the Open.
The best news of all is that this challenge will be completely FREE!
More details will be announced as we get closer to the start but for now please sign-up at the box or via the link below and commit to starting your year off on the right foot.
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.
