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Friday

CrossFit 190 – WOD

Warm-up

600m Jog (3-4 mins)

2x

10 Squat Sprawls

10 Spidermans

20 High knees

8 Side lunges

20 Butt Kicks

8 Walking Quad Stretch

WOD

Metcon (Time)

For Time:

50 Single Arm Alternating DB Squat Cleans

100 Double-Unders

75 Sit-ups

100 Double-Unders

50 Single Arm Alternating DB Squat Cleans

*modify with odd object squat cleans if that’s what you have
Sit-ups are arms forward standard from recent home workout open!!!

(Lookup crossfit open 2021 workout 3: standards)

-Butterfly sit-ups with hands forward over the pelvis the whole time instead of taking them back to the ground for momentum

Thursday

CrossFit 190 – WOD

Warm-up

200m Run

Amrap 9

3x Tommy

6 Spiderman

5 Inch Worms

10 object good mornings

10 Goblet Squats

10 Walking Quad Stretch

10 Crows

WOD

Metcon (AMRAP – Rounds)

“Mental Minutes”

On the Minute:

7 Goblet Thrusters (single DB)

6 Single Arm Alternating DB Power Snatches

5 Burpee Over DB

For as long as possible

After 10 rounds, add (1) rep to each movement. 5 Rd minimum

*score is rounds completed
May use odd object or KB for snatches

Sprints

EMOMx: 7

100m Sprint

Wednesday

CrossFit 190 – WOD

Warm-up

400m Run (2 mins)

2x

5 Walk outs

10 Lunge w/twist

5 Inch Worms

15 Jumping Squats

15 Sit-ups

10 Side lunge

:20 High knees

:20 Butt Kicks

WOD

Metcon (Time)

“Tiger King”

5 RFT

400m Run

20 Alternating Jumping Lunges

20 V-ups

20 Pushups

*modify v-ups with sit-ups, gymnastic crunches, one legged v-ups
Rx+

20 weighted alt jumping lunges 15/10# overhead

15 TTB

20 HSPU

Tuesday

CrossFit 190 – WOD

Warm-up

WOD

Metcon (Time)

For time:

750m Row (75 SD high pulls)

3 Rds

7 Burpee Box Jump Overs

28 DB Hang Clean and Jerks
bring Db from home if you borrowed one!

Monday

CrossFit 190 – WOD

Warm-up

200m Run

2x

10 KB/OO/DB Swings

5 Burpees over object

15 Air Squats

10 Spidermans

20 Butt Kicks

10 Walking Quad Stretch

5 Inch Worms

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

200m Run

15 KB Swings

10 Goblet Squats

5 Pull-ups(12 object rows)
Rx+

200m run

15 kB swings

12 Goblet Squats

9 pull-ups

Saturday

CrossFit 190 – WOD

Warm-up

200m Run(1:00)

Amrap 9:

5x Tommy

20 High knees

6 Spidermans

20 Butt Kicks

10 Walking Quad Stretch

5 Burpees

10 Sampson lunge

WOD

Metcon (Time)

For time:

50 Burpees

400m Run

75 DB/OO/KB ALT Snatch

400m Run

200m Walking Lunge

(Lunge to the spot you’ve been running to every time 🙂 and back)

Core Conditioning

You have to be on our zoom call at nine to get these sweet Abs!!!!

Friday

CrossFit 190 – WOD

Warm-up

5:00 jog

10 Walk outs

20 Butt Kicks

10 Crows

2x:

15 Air Squats

15 KB/ OO swings

10 Box/Bench Jumps

WOD

Metcon (Time)

For time:

200m Run (1:00)

50 KB/OO/DB Swings

400m Run (2:00)

40 Weighted Step Overs

600m Run (3:00)

30 Single Arm Presses (each)

400m Run

40 Box/Bench Jumps

200m Run

50 Goblet Squats

Thursday

CrossFit 190 – WOD

Warm-up

2:00 run

2x

10 Lunge w/twist

10 Air Squats

:20 Butt Kicks

10 Walking Quad Stretch

10 Pushups

10 Scorpions

WOD

Metcon (AMRAP – Reps)

Fight gone bad style:

3 Rounds:

1:00 min max reps at each station (4 stations = 4 min rounds)

-Double under

-Alt leg V-up

-Alt Step back lunges w/object

-HR push ups

Rest 1:00 b/t Rounds

*add total reps together in each round for score.
Penguins for DU’s

Wednesday

CrossFit 190 – WOD

Warm-up

25 Jumping Jacks

5 Walkouts

:20 High knees

5 Burpees

:20 Butt kicks

10 Walking Quad Stretch

15 OO/Db/KB deadlifts

10 Push Press

5 Inch Worms

10 Air Squats + 5 Squat Jumps

WOD

Metcon (Time)

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

*1 Round of “Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
If you have db or kB or two of each, use!!!

Tuesday

CrossFit 190 – WOD

Warm-up

1:00 Run (200m)

2x

10 Air Squats

10 Spidermans

10 Sit-ups

1:00 Run (200m)

2x

10 Bent over Rows

10 Lunge w/ twist

10 Good Mornings w/object

WOD

Metcon (Time)

3 RFT

50 Odd Object/Db/bar/KB Rows

400m Run

50 Sit-ups

800m Run
Rows video:

https://youtu.be/5bTX5qKWtEA