Workout Of The Day
wod
CrossFit 1490 – CrossFit
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“The Thirteen”
13 Rounds
-26/20 Calorie Row
-8 Strict Pull Ups
-21 Shoulder to Overhead 95/65#
Rx+: As Prescribed
Rx: Assisted Pull-ups / 75/55# Barbell
*Can do this with a partner. Trade off Rounds
This workout is to honor those fallen in the recent attack in Afghanistan, while working to evacuate US citizens and friendly Afghan nationals. We have listed the names of those who made the ultimate sacrifice for their country. We thank them and think of them today.
Dylan Merola – 20
Daegan William-Tyeler Page – 23
Humberto Sanchez – 22
Johanny Rosario – 25
Nicole Gee – 23
Hunter Lopez – 22
Taylor Hoover – 31
Ryan Knauss – 23
David Lee Espinoza – 20
Rylee McCollum – 20
Jared Schmitz – 20
Kareem Nikoui – 20
Max Soviak – 22
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
-14 Chest to bar pull-ups
-50ft Handstand Walk (Unbroken)
-14 Dumbbell Box Step Overs 24/20″” 50/35#
Rx+: As Prescribed
RX: 10 CTB/ 25/25ft on HSW
Scaled: 10 Assisted Pull-ups or Ring Rows / 2 Wall Walks + :20 hold/ 35/25# Dumbbells
Goal: 6+ Rounds
Push yourself on your skills on this one. The lower volumed sets give a great opportunity to push unbroken and work on speed
wod
CrossFit 1490 – CrossFit
Warm-up (No Measure)
6:00 EMOM
Min 1: :45 Inch Worms
Min 2: :45 Row
Min 3: :45 Jump Squats
PVC Snatch Warmup
2 Rounds
10 Pass Throughs
10 Snatch Grip Push Press
10 Strict Press
10 Push Jerks
Push Jerk
Push Jerk (From Rack)
EMOM: 10:00
Set 1-2: 6 Reps
Set 3-4: 3 Reps
Set 5-6: 6 Reps
Set 7-8: 3 Reps
Set 9-10: 6 Reps
*Start 55-60% on your first set and build up. Your second set of each number should be heavier than the previous.
Metcon (Time)
“Rajah”
3 Round
w/20/14# Vest
-400m Run
-40 Air Squats
-10/8 RMU/BMU
-40 Air Squats
Rx+: As Prescribed
Rx: No Vest/ 8/6 RMU
Scaled: No Vest / 30 Air Squats / 10 Pull-ups
Goal: 14-16:00
This workout is all about the RMU or whichever gymnastics movement you are using so be smart on the run and squats as to not blow yourself up. If you are using a vest be sure to practice that larger kip on the RMU as it will take a larger effort for each rep
wod
CrossFit 1490 – CrossFit
Warm-up (No Measure)
3 Rounds (For Quality)
-10 Scapular Pull-ups
-:30 Dead Hang for Bar
-100ft Double Front Rack Carry (Kb or DB)
-15 Hollow Rocks
-10 Barbell Thrusters
Power Clean
Power Clean
In a 10:00 Window work to a
-10 rep max power clean. Set must be unbroken to count.
*Rest as needed b/t sets
Goal:
Work on solid tehcnique across all sets. Make sure you are standing up all of your reps and following the standards you would be held to in competition
Metcon (AMRAP – Rounds and Reps)
“Jasmine”
Amrap 4
-6 Thrusters 155/105#
-3 Rope Climbs
**Rest 3:00**
Amrap 4
-9 Thrusters 135/95#
-3 Rope Climbs
**Rest 3:00**
Amrap 4
-12 Thrusters 115/75#
-3 Rope Climbs
Rx+: As Prescribed
Rx: 2/1 Rope Climbs
Round 1: 135/95#
Round 2: 115/75#
Round 3: 95/65#
Scaled: 2 Lay to stand rope climbs
Round 1: 115/75#
Round 2: 95/65#
Round 3: 75/55#
Goal:
Work to stay unbroken on all thruster sets. Take the rope climbs smooth and steady to recovery yourself for the barbell. You will have a good amount of rest between AMRAPs so don’t hold back!
wod
CrossFit 1490 – CrossFit
Split Jerk
For Load:
Split Jerk
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 82%
Set 5: 2 Reps @ 85%
Set 6: 2 Reps @ 90% +
Rest as needed b/t sets
% based on your 1RM Front Squat
Metcon (Time)
For Time:
-30 GHD Sit-ups
-15 Hang Power Cleans 185/125#
-15 Toes to bar
-30 GHD Sit-ups
-15 Hang Power Cleans
-15 Toes to bar
-30 GHD Sit-ups
-15 Hang Power Cleans
-15 Toes to bar
-30 GHD Sit-ups
Rx+: As Prescribed
Rx: 155/105# / 20 GHD Sit-ups
Scaled: 135/95## / 30 Ab mat sit-ups / Knees to midline
Goal: 9-10:00
There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be moved unbroken or 1 break.
**15 min Time Cap**
wod
CrossFit 1490 – CrossFit
Warm-up (No Measure)
Skiing
2 Rounds
:30 Slow
:20 Moderate
:10 Sprint
2 Rounds
-10 DB Strict Press
-10 Double DB Deadlift
-100ft Bodyweight lunge
Power Clean
Power Clean and Jerk
10:00 EMOM
Min 0-3: 6 Reps @ 65-72%
Min 4-6: 5 Reps @ 75-78%
Min 7-9: 4 Reps @ 80-82%
Min 10: 3 Reps @ 85+%
% Based on 1RM power clean and jerk
*Keep unbroken as long as possible
Metcon (Time)
“You look like Aladdin”
For time:
30-20-10
-Wall ball 30/20#
-Cal Bike
**Rest 5:00**
4 Rounds
-400m Run
-12 Devil Presses 50/35#
Rx+: As Prescribed
Rx: 20/14# WB / 9 Devil Press
Scaled:
Part 1: 20-15-10 / 20/14# WB / 35/25# Dumbbells
Goal: Part 1 – 6-6:30 / Part 2 – 11-12:00
Remember this is a 2 part workout so don’t crush yourself on part 1 especially on the bike. Leave some in the tank to be able to attack the devil press in part 2. Work on efficiency with the dumbbells and using a good active recovery pace in the early rounds to leave you with a sprint at the end.
**21 Min Time cap**
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Reps)
“Gymnastics Conditioning”
AMRAP x 8 minutes
Climb the ladder:
-5 Toes To Bar
-6 Dual Dumbbell Box Step-Overs @50/35lb / 24/20″”
-10 Toes To Bar
-6 Dual Dumbbell Box Step-Overs
-15 Toes To Bar
-6 Dual Dumbbell Box Step-Overs
-20 Toes To Bar
-6 Dual Dumbbell Box Step-Overs
etc.
Score = Total T2B accumulated
*Aim is to get off the T2B on to the Step-overs quickly and to start moving, we don’t mind if you rest as you need going from step-overs to T2B in the later sets. Try and get as far ahead as quick as you can in the early sets.
Rx +: As Prescribed
Rx : Only increase by three reps each round. Reduce Dumbbell load to 40/30lb
Scaled: Complete Knees to elbows. Reduce dumbbell load to 35/25lb
Metcon (Time)
“Allied”
For Max Reps:
4 sets
-20 Calorie Bike/Echo Bike
-10 Front Squats @155/110lb
Straight into
1 x Max Unbroken Ring/BMU Muscle-Ups
Rest 4:00 minutes between sets
Score = Total Number of Ring Muscle-Ups accumulated
*Your effort in this workout is dependant on how much you want to push. The goal is to complete the Assault Bike and Front Squats within two minutes then hang on for as many Muscle-Ups as possible. We don’t want you to go to failure, ideally stop 2-3 reps prior to.
Rx +: As Prescribed
Rx: Front Squats @135/95lb, 5-10 x Ring Muscle-Ups, broken up as needed
Scaled: Front Squats @115/75lb, Ring Muscle-Ups assisted transitions (keep the volume to between 6-10 each round
Machine Subs:
Row, Bike, Ski = 25 Calories
wod
CrossFit 1490 – CrossFit
Warm-up (No Measure)
2 Rounds (For Quality)
-12 GHD Back Extensions/Supermans
-40 Double unders or 60 single unders
-10/10 each Leg Box Step Downs 24/20″
-1:00 Machine of Choice
Power Clean
For Time:
Power Clean
On a 8:00 Clock…
-Find 1RM Power Clean
– Rest 4:00
For Time:
-20 Reps @ 80% of the Days Max
*Reps must be power
* Focus on keeping good technique and not letting your feet get too wide in your catch
Metcon (5 Rounds for time)
“Troy”
Every 3:30 minutes x 5 sets
-3 Rope Climbs
-20 Air Squats
-20 GHD Sit-Ups
Score = Time for each round (5 scores)
*Aim for this piece is to hit each interval hard. Keep equipment close so transitions are as quick as possible.
Rx +: As Prescribed
Rx: 2 Rope Climbs, 12 GHD Sit-Ups
Scaled: 3 Lying Pulls to standing, 20 Air Squats, 20 Abmat Sit-Ups