Workout Of The Day

wod

CrossFit 1490 – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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