Warm up-
We will be running through a few of the open workouts over the next few week.

3 Rounds
250 M Row
10 front squat with an empty bar and 1 second hold at the bottom
5 Toes To Bar (practice whatever variation you are going to do during the wod
3 Dumbbell Clean Jerk with each arm (leave your dumbbell out for the wod)

Strength-This is deload week for strength. Higher reps, lower weights
Strength is front squats.
4 sets of 10 at 60%-70%


Be on time, don’t stress out about not beating your previous open score. Doing these wods during class -vs- Friday night lights setting is a lot different. If you feel like doing the calories on the bike go ahead.

AMRAP in 20 minutes

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

14/12 calorie Row

Scaling: The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Partner wod
Wod 1
“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

or scale to
5 Pull ups
10 push ups
15 kb

Amrap 15 minutes of:
15 Wall Ball Shots, 20/14
15 Power Snatch, 75/55

Amrap 10 minutes of:
50 Double-unders
5 Burpees, bar-facing
5 Deadlifts, 315/205

*Rest 5 minutes between workouts.

*This is performed as a two-person team. One person does a round of Nate and then the other person does a round of Nate. The other two wods you can split how you want to.

There is a nutrition meeting at 11am. Anyone signed up or who is interested in the Nutrition Challenge should be here

8am Endurance
Run club or the Wod
Run club
4X400 with 90 second rest- run these fast
2×800 with 3 minutes rest
4×400 with 90 second rest

Endurance wod
4 Rounds for time (bring a vest if you have one
Run 800
25 Burpees

9am Mobility

10am Partner wod- partners run together but break up the weightlifting however you want

For time as a 2-person team:
40 Clean & Jerks, 185/135
1 Mile Run
30 Clean & Jerks, 185/135
1 Mile Run
20 Clean & Jerks, 185/135
1 Mile Run
10 Clean & Jerks, 185/135 

*The pair must run together, but may divide the CJ reps as they choose.

Warm up-
Row 5 Minutes
Then get a bench set up and do
2 rounds
15 Empty bar bench
5 ring dips
10 pull ups or ring rows

Take a few minutes to find your working weight for the strength

Strength 5 rounds
Minutes 1 Max Reps Bench press (pick a weight you can do at least 10
Minutes 2 Max Reps weighted Ring Dips or bench dips (you can start and stop, keep working the whole time. Hold a wall ball or dumbbell between yoru feet
Minute 3 Max reps Pull ups, any kind, when you drop off the bar you are done. Ring rows are the sub, or if you can only do a few pull ups hang on the bar as long as you can.
Minute 4 rest

Wod-
4 Minutes Max effort Amrap
10 Cals on bike or rower
10 burpees

2 minute rest

4 Minutes max effort amrap
8 cals
8 burpees

2 Minutes rest
6 cals
6 Burpees

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Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.

3 rounds of warm up
10 Air squats
200 m run
5 pull ups
Use this time to buil

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Scroll for scaling options.
Post time to comments.

Compare to 130831.

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Related:
• CrossFit WOD 180629 Tips With Rory McKernan
• “We Rally” From the “Hotshots 19” Memorial Event
• The 19
• Read: “This Is CrossFit”

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Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean