Isabel

30 Snatches for time

95/135

Front Squats 3x5@75-85%

“Karen”

150 Wall balls for time 14# 9’ target/20# 10’ target

Buy in: Running prep- Turf work, mobility.

Every 10 minutes for 30 minutes-

Run the getBUILT mile

Record each mile as a separate round for time.

Buy in: Hydrate, you’re about to sweat your face off. Chan warm up. Review all the points of performance with your trainer and rehearse without weight to ensure you have the coordination to stay safe during the workout.

Work 20 seconds on, 10 seconds off , completing 8 rounds of:

KB Swing Russian>Left arm overhead reverse lunge>Right arm overhead reverse lunge>Left arm Toes to bell>Right arm Toes to bell>Left arm windmill>right arm windmill>Goblet Squat

Buy in: Southern Star loop. (This will be the final time we will run this route as occupants of 301 W. Main St.)

Turf Work: 20 meters- bear crawl, high knees, low knees, walking lunges, walking rdl's.

3 rounds of 5 calories, 5 wall balls.

CrossFit Open 19.1

In 15 minutes complete as many rounds as possible of:

19 Wall Balls

19 Calories (row)

Buy in: Chan Warm Up. Mobilize. Snatch workshop. Spend 30 minutes improving your proficiency in this lift. If you have success at lighter loads, add weight. If your snatch is no bueno, why add weight? Fix it!

In 12 minutes complete as many rounds and reps as possible of:

3 Power Snatches 95/135

7 Bar Facing Burpees

*big dogs, Rx+ is available. Enjoy!

Buy in: Chan Warm Up. Squat prep. Double under work.

(note- a recent Squat University Instagram post spotlights the movement flaw of elevating the hips before extending the knees while standing up out of the hole. The remedy as outlined by the aforementioned post is to perform 1 1/2 reps. Find that post for more information.)

7 sets of 3 reps 1 1/2 Squats. Weights used should be light enough to ensure mastery of positions throughout the lift. If it looks like hot trash, who cares if it was a million pounds? Add load as form warrants.

Please remain vigilant about spacing and germ spreading and don’t loiter around the weights if its not your set.

In between sets of squats, complete as many double unders as possible in 1 minute. To clarify, that’s 60 seconds. These reps do not have to be unbroken. The trainer will set the clock to a running stopwatch so just be mindful of where the clock is when you start/stop. 7 rounds.

Finisher: 1 set of 20 reps back squat@95/135. Ugly reps get the GONG!

Buy in: Bench prep band shoulder mobility.

Bench Press 8x3@85%

3 rounds Assistance Work (circuit fashion)

Rear delt flyes

Pullovers

Wide-grip bench press OR DBell bench.

Buy in: Chan Warm Up. 8 reps- cat/camel, birddog, side-lying bridge, bridge. Mobilize. Progressively load your deadlift to prepare for the workout.

Deadlift: 5,3,1,1,1,1,1

In 20 minutes complete as many rounds and reps as possible of:

15 reps/side Reverse Overhead Lunges (Plate) 25/45

15 Deadlifts 135/185

15 Box Jump Overs

15 Sit Ups (feet can be anchored, shoulder blades touch ground, chest to knees)

15 Calories Bike