Elemental CrossFit – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Elemental CrossFit – CrossFit

EC Warmup 3 (No Measure)

400m Row

2 Rounds

10 Squats

10 Toe Touches

10 Push ups

10 Pull ups

Baseline (Time)

500 m row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Baseline (Time)

500 m row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Front Squat (3-3-3-3 (70%))

1 and 1/4 squat. Descend to bottom, then stand up 1/4 of the way, return to bottom and then all the way up to make a single rep. Use your front squat max as the percentage basis.

Elemental CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

100 m ski

8 kb swings (light)

6 scrunge (lunge, lunge squat)

then

PVC Shoulder/Turf Stretches

Review movements and get ready to go!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 KB SDHP 53/35

6 KB Snatch L+R = 1 53/35

4 KB Goblet Squat 53/35

200m Run

Shoulder Press (5-5-5 (60%))

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

7 min AMRAP

15 jumping jacks

5x :20 sec squat holds

10 ground to over head with plate 45/25

Metcon (No Measure)

30 min Partner EMOM

5 FS (185/135)

10 Cal (ski,bike, or row)

15 Wallball (20/14)

Bench Press (5-5-3-5 (50%, 60%, 80%, 60%))

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

5 min mix and match movement

(run, row, bike, ski, DU’s, jumping jacks)

2 Rounds

Lunge length of turf

5 ring dip negatives

Banded side step length of turf

5 push up negatives

Calf stretch

Dynamic stretching

Metcon (Time)

400m Row

5!

Dips

HR Push-ups

Squats

800m Row

!5

Dips

HR Push-ups

Squats

400m Row

Back Squat (5-5-5-5 (65%, 70%, 75%, 60%))