CrossFit Games Open WOD 19.1 02.22.19

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 7:00)

1 Minute

Easy Row

Active Samson

Squats to Medicine Ball

45 Seconds

Moderate Row

Active Spidermans

Medicine Ball Deadlifts

30 Seconds

Faster Row

Push-up to Down Dog

Medicine Ball Slams

*Rotating through 3 stations

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MOBILTY (7:00 – 10:00)

Banded Ankle Distraction: 45 Seconds Each Side

—–

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

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MOVEMENT SPECIFIC (10:00 – 20:00)

WALLBALLS:

Establish 3 Points of Contact

5 Front Squats (Maintaining 3 Points)

5 Wallballs (Finding 3 Points)

5 Wallballs (Removing Tension)

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ROWING:

Establish Catch Position

20 Seconds Just Legs^

20 Seconds Just Torso at Finish^^

20 Seconds Moderate Row

^Keep shoulders forward and torso static.

^^With legs locked, shoot arms forward and lean torso forward. Lean torso back and pull. Repeat cycle slowly for 20 seconds.

WOD

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 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 (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 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 (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 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