Workouts

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

250M Stiff-legged Row

3 rounds:

– 8 Cossack Squats, each side

– 8 Inchworms

– 8 Deadlifts (start light)

– 30-sec Handstand or Plank

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

3 rounds w/ empty barbell:

5 Good Mornings

5 Thrusters

5 Overhead Squats
Pre-WOD Mobility:

10 x inchworms

FROOD (2 min each side)

Metcon

Metcon (No Measure)

2 rounds, not for time:

– Run 800M

– 2 Rope Climbs

– 30 yd Bear Crawl

– 40 Squats

Post-WOD Recovery

Calf smash (2 min each side)

Forearm smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

10 Push-ups

5 Knees-to-elbows

30-sec Handstand
Pre-WOD Mobility:

Blue angel (2 min each side)

Hip flexor smash (2 min each side)

Metcon

Metcon (AMRAP – Reps)

3 rounds for as many reps as possible:

– 1 minute Push Press, 95/65 lbs

– 1 minute Sit-up

– 1 minute Bike cals

– 1 minute rest

Post-WOD Recovery

Psoas smash (2 min each side)

Barbell pec smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

T-spine anchor (barbell) (3 min)

Banded bully (2 min each side)

Weightlifting

Hang Power Snatch (1 rep EMOM for 30 minutes)

Post-WOD Recovery

Lat smash (2 min each side)

T-spine smash (double lax ball) (3 min)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 minutes of Jump Rope

2 rounds:

10 Jumping Squats

10 Power Clean & Push Press, empty barbell

10 Bent-over Rows, empty barbell

10 Hollow Rocks

10 Hip Extensions

Metcon

CF Linchpin Test 10 (Time)

5 rounds for time of:

15 Wall Balls, 20/14 lbs

15 Power Cleans, 95/65 lbs

CrossFit Kent Island – CrossFit

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Warm-up

3 rounds

400 m run

10 box jumps

10 inchworms

Pre-WOD Mobility

Couch stretch (2 min each side)

Blue angel (2 min each side)

Metcon (Time)

Craig
5 Rounds for time:

400 m Weighted Run (45/35 sandbag/weight/ruck/vest)

46 Weighted Step-ups (20″)

24 Burpees (weighted if you’re wearing a vest/ruck)

Post-WOD Recovery

Quad smash (2 min each side)

Glute smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

20 Lateral Step-overs

5 1-arm High Pulls, DB

8 DB Thrusters

8 Kipping Swings (round 3: T2B)

10 Double-unders

DB movements: start light, increase to WOD weight

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds of:

Burgener warmup

5 Ring Rows

5 Kipping Pull-ups or Swings

5 Dips
Pre-WOD Mobility:

Triceps smash (2 min each side)

T-spine rake/roll (3 min)

Metcon

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Post-WOD Recovery

Blue angel (2 min each side)

Lat smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Calf smash (2 min each side)

Super couch (2 min each side)

Metcon

400m Run (Time)

Max Effort 400m Run
Run 400M x 6, resting as needed in between efforts. Enter your best time.

Post-WOD Recovery

MBOD (2 min each side)

Shin smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

2 rounds:

5 Man Makers

10 DB Hang Clean and Jerks
Pre-WOD Mobility:

Trap scrub (2 min each side)

Triceps smash (2 min each side)

Weightlifting

Hang Power Clean + Push Jerk (5-4-3-2-1)

Metcon

Metcon (Time)

5 rounds for time:

35 Double-unders

7 Handstand Push-ups

5 Hang Power Clean & Jerks, 135/95 lbs

Rx+: Strict HSPU, 165/115 lbs

Post-WOD Recovery

Super front rack (2 min each side)

Hip flexor smash (2 min each side)