Daily WOD

CrossFit Open 19.4

New Ulm CrossFit – WOD

Warm-up

3 Rounds

14 Alternating Leg V Ups

7 Kips

7 Squats

7 Power Clean (Bar)

7 Walkouts

Mobility

Roller

Upper Back

Thoracic Reps

Lats

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Weightlifting

Deadlift (Clean Grip 4 x 3 @ 100% of Clean)

OT :90

Home WOD

5:00 Clock:

5 Jumping Air Squats

30 Flutter Kicks (Total)

5 Inchworms

Metcon

Metcon (AMRAP – Reps)

No Equipment:

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Cossack Squats

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Plate Hops/Line Hops

1:00 Rest

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Equipment: Label as RX+

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Double Dumbbell Front Squats (50s/35s)

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Double Dumbbell Devil’s Presses (50s/35s)

1:00 Rest
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 sit ups, start at rep 31 for the first double dumbbell front squats.

Aim for unbroken reps on all minutes! Pick a consistent pace and try to keep moving. The most difficult movement will most likely be the double dumbbell front squats.

Accessory Work

3 Sets:

10 Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)