LABOR DAY HOURS
8am to 11am. One wod only Hotshots 19. Start before 10:15 as we are time capping anyone going past 11am.
“Hotshots 19” Time cap 40 minutes
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Post time to comments.
This is workout is honor of the 19 firefighters that lost their lives in Prescott, Az.
https://hotshots19.crossfit.com/
TAMPA BAY GAMES AT THE CONVENTION CENTER!!!!!!!!!!!!!
GYM Closed! come cheer on your friends!!!!
Warm Up-
3 rounds
10 cal row
20 Pass throughs
20 ohs with pvc
Grab a bar
Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on)
0-2 Minutes 7 Power Position Power Snatch Plus over head squat
2-4 minutes 7 hang position power snatch plus overhead squat
4-6 Minutes 5 Snatch from the shin.
Snatch, 5 sets of 3, DO NOT have to be touch and go. 15 minute clock
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180225 Tips With Rory McKernan
• The Power Snatch
• The Overhead Squat
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 75 lb.
Women: 55 lb.
Warm Up
2 Rounds
15 perfect squats
7 HSPU or what ever variation or scaling you are doing for the wod
Run 200
LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3 sets of 10 at a lighter but challenging weight.
Warm up with 2 empty bar sets
2 More sets of 10 building to your weight
1 or 2 sets of 7, then go for it.
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
Scroll for scaling options.
Post time to comments.
Compare to 090919.
Related:
• CrossFit WOD 180224 Tips With Rory McKernan
• The Kipping Handstand Push-Up
Scaling
This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.
Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups
Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups
Fun Day Today. Time to relive “The Open”
We will run this just like the open! Partner up so you can count reps for each other. we will have score sheets.
Everyone review the movements as a class, pair up, we will run 2 heats per class.
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Read the scorecard for full event details.
Scroll for scaling options.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Related:
• Nicole Carroll’s Tips and Demo for Open Workout 18.1
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