Workouts

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Run 400M

Burgener warm-up with a DB

– Fast through the middle (hang)

– Snatch pull (hang)

– Muscle snatch (hang)

– Power snatch (hang)

– Deadlift

– Power snatch (ground)
Pre-WOD mobility:

10 x inchworms

Banded OH distraction (2 min each side)

Metcon (Time)

For time:

Run, 800 m

80 Dumbbell Power Snatches, 50/35 lbs

Run, 600 m

60 Dumbbell Power Snatches, 50/35 lbs

Run, 400 m

40 Dumbbell Power Snatches, 50/35 lbs

As a 2 person team, both people run together. Snatch reps are divided between the 2 people.

Bad Weather Option: replace each 800/600/400 m with-

50/36 Bike or Row Calories

35/27 Bike or Row Calories

25/18 Bike or Row Calories

Post-WOD Recovery

Calf smash (2 min each side)

Should rotator smash/floss (2 min each side)

CrossFit Kent Island – CrossFit

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 Kent Island – CrossFit

Pre-WOD Mobility

Low back/high glute smash (2 min each side)

Metcon (Distance)

Ruck for 45 minutes for max distance, 30/20 lbs

Post-WOD Recovery

MBOD (3 min each side)

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

3 mins of Jogging, Biking, or Rowing (increase pace each min)

2 rounds:

30 Jumping Jacks

15 Squats

12 Sit-ups

9 Push-ups

6 Pull-ups or Ring Rows
Pre-WOD mobility:

Super couch (2 min each side)

Bully stretch (2 min each side)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Post-WOD Recovery

Quad smash (barbell) (2 min each side)

Barbell shoulder shear (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

3 rounds:

8 Burpees

10 Jumping Lunges

12 Wallballs

Front Squat (12)

Front Squat (9)

Front Squat (6)

Front Squat (3)

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Run 400M

2 rounds:

5 Deadlifts, 45/35 lbs

5 Hang Power Cleans, 45/35 lbs

5 Shoulder Press, 45/35 lbs

5 Ring Rows

5 Knees-to-elbows
Pre-WOD mobility:

20 M Frankenstein walk

Banded elbow distraction (2 min each side)

CF Linchpin Test 12 (Time)

For time:

Run, 400 m

15 Clean & Jerks, 135/95 lbs

3 Rope Climbs, 15 ft

Run, 400 m

12 Clean & Jerks, 135/95 lbs

2 Rope Climbs, 15 ft

Run, 400 m

9 Clean & Jerks, 135/95 lbs

1 Rope Climb, 15 ft

Post-WOD Recovery

Seated hamstring stretch (2 min hold)

Seated adductor stretch (2 min each side)

Triceps smash (2 min each side)

CrossFit Kent Island – CrossFit

Braswell (AMRAP – Rounds and Reps)

AMRAP in 40 minutes:

12 Burpees

9 Hang Power Cleans, 95/65 lbs

18 Wallballs, 20/14 lbs

200M Sandbag Run, 60/40 lbs

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

2 rounds:

Run 200M

10 Jumping Squats

10 PVC Passthroughs

10 Hand-release Push-ups

5 Pull-ups
Pre-WOD Mobility:

Combo: Banded OH distraction/Couch stretch (3 min each side)

Metcon (Time)

15-12-9 reps, for time of:

Burpee

Chest-to-bar Pull-up

rest 5 minutes, then…

Metcon (Time)

15-12-9 reps, for time of:

Burpee

Pull-up

Post-WOD Recovery

Lat smash (2 min each side)

Trap scrub (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

2 minutes of Row or Bike

3 rounds of:

12 Deadlifts, empty bar

10 Good Mornings, empty bar

8 Thrusters, empty bar
Pre-WOD Mobility:

Glute smash (2 min each side)

Super couch (2 min each side)

Deadlift (2-2-2-2-2)

Post-WOD Recovery

Lower back smash (2 min each side)

Psoas smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

Run 800M

3 rounds:

200 m shuttle run (increase speed each round)

25 m high knees

25 m butt kicks

10 walking lunges
Pre-WOD Mobility:

Calf stretch (2 min each side)

Seated adductor stretch (4 min hold)

Death by 10M Run (AMRAP – Rounds and Reps)

With a continuously running clock perform:

1 10M Run in the first minute,

2 10M Runs in the second minute,

3 10M Runs in the third minute,

…

Continuing this for as long as you are able.

Post-WOD Recovery

Seated hamstring stretch (4 min hold)

Happy baby stretch (4 min hold)