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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

Metcon: Open WOD 19.1 consists of AMRAP 15 of 19 Wall balls and 19 calorie Row. The goal today is to start with a slower pace and increase your intensity as needed, you’ll pay the price if you start too fast. Breaking your sets early on the wall balls to keep limb fatigue at bay is a good idea. For your sets on the rower think longer and more strokes as calories are about power output.

Warm-up

(3:00 – 15:00)

Two groups:

Group 1 Complete at a slow pace:

19 Wall balls

19 Calories on the Rower

Group 2 Complete:

10 Walking Lunges

10 Medball Cleans

10 Burpees

10 Single Leg Glute Bridges (2 count at top) each

*Once each group is done athletes will switch places.

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Extra Credit

(50:00 – 60:00)

Ultra Wide Stance Banded Pull-Through: 5 x 20. Rest 30s.

Then,

5 Minutes of Parasympathetic Breathing