Workout Of The Day

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CrossFit 1490 – CrossFit

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Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

wod

CrossFit 1490 – CrossFit

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Max Pull Ups(reps) (AMRAP – Reps)

Max Reps of Pull ups in (1 Min)

Metcon (Time)

4 Rounds for time

-400m Run

-12 Deadlifts (185/125#)

-18 Lateral Box Jump overs

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Reps)

Capacity Builder

In a 1:30 window

-9 Power Cleans

-9 Front Squats

-9 Push Jerks (115/85#)

Time Remaining: Max Reps Ring Dips

**Rest 1 Min**

In a 1:30 Window:

-7 Power Cleans

-7 Front Squats

-7 Push Jerks (135/95#)

Time Remaining: Max Ring Dips

**Rest 1Min **

In a 1:30 Window:

-5 Power Cleans

-5 Front Squats

-5 Push Jerks (155/105#)

Time Remaining: Max Ring Dips

**Rest 1 Min**

In a 1:30 Window

-3 Power Cleans

-3 Front Squats

-3 Push Jerks (185/135#)

Remaining Time: Max Ring Dips

**we are only scoring Ring Dips**

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

-8 HSPU

-400m Run

-10 Cal SKI ERG

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CrossFit 1490 – CrossFit

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Warm-up (No Measure)

The Squat Snatch is the most challenging Olympic lift in my opinion. It requires high level of coordination, ankle flexion, hip extension and a stable overhead position. Lets spend 15 min warming up to create the perfect position.

-Pigeon Pose

-Couch Stretch

-Kettlebell calf release

-Kettlebell Inner thigh release

-PVC lying med ball extension

-PVC pass throughs

-PVC overhead squats

-PVC Snatch Balance

-PVC Full Snatch Squat

Squat Snatch (7×2)

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CrossFit 1490 – CrossFit

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Power Clean (5×3)

Metcon (Time)

“Stay Calm”

For Time

-21 Thrusters (95/65#)

-200m Row

-15 Thrusters (115/75#)

-300m Row

-9 Thrusters (135/95#)

-400m Row

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CrossFit 1490 – CrossFit

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Metcon (Time)

“Tummy Time”

15-12-9-12-15

-Toes to Bar

-Deadlifts (205/145#)

-BF Burpees

Metcon (No Measure)

Body Armor (2 Rounds)

-15 KB Rows (each arm)

-15 GHD sit ups

-30 Banded Tricep Pressdowns

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CrossFit 1490 – CrossFit

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100 DU (Time)

perform 100 DU for time

Metcon (Weight)

Stamina Squats

EMOM12

Odd-2 Front Squats

Even- 4 Back Squats

**@70% -1RM Back squat

Free Flow (15 Minutes)

Gymnastics Free Flow Practice

-Hand Stand Walking

-L-sits

-Kip Swings

-PVC banded V-ups

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CrossFit 1490 – CrossFit

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Max Broad Jump (Distance)

Max Effort Broad Jump (2 Attempts)

Metcon (Time)

“Bodyweight Test”

-50 Air Squats

-50 Push Ups

-50 Pull Ups

Squat Clean (5×2)

Get Your Sweat On