Awesome job to everyone who completed CrossFit Open workout 19.1! Don’t forget to submit your score on games.crossfit.com or via the CrossFit Games app by 8 pm Monday night.

We’ll do everything pretty much the same this week with heat times posted around 8:30 pm Thursday night. Options for completing the workout will be the same as this past week.

We’re getting new shirts! Click here to pre-order and receive a 10% discount. Pre-orders must be submitted by noon Friday.

Don’t forget about Yoga with Mandy at 5 pm on Sunday!

Monday – February 25, 2019

Context: Practice – Using your hips on kipping pull ups

Strength: 2-2-2-2-2-2-2 Back Squat (7 sets of 2 reps, increase load each set if possible)

Super Set: 5-5-5-5-5-5-5 DB Bent over row (7 sets of 5 reps, increase load each set if possible)

Metcon: “Papa’s Got a Brand New Bag”

AMRAP in 8 minutes

12/8 pull-ups

12 front squat

40′ bear crawl or 20 ‘ handstand walk

Rx+: C2B pull-ups, 135/85 bar, handstand walk

Rx: 135/85 bar

Scaled: 85/55 bar, assisted or jumping pull-ups or ring rows

Scaling Guide: 3 – 6 rounds, about 1:45 per round

Compare to: June 12, 2018

Tuesday – February 26, 2019

Context: Practice – Take it easy if you are planning to do the Open this week

Metcon: “Rainy Day Blues”

Two 9-minute cycles with 3 minute rest between cycles:

3/2 rope climb

Then max rounds with the remaining time:

12 single-arm KB swing

16 air squats

50 single unders

3 min rest, then repeat cycle again starting with rope climb buy in (start rounds where you left off).

Rx+: 53/35 KB, Goblet squats instead of air squats

Rx: 53/35 KB

Scaled: 5 rope lay-downs, 35/26 KB, 30 single unders

Scaling Guide: 5 – 10 rounds, about 90s for the rope climbs and then 1:45 per round after.

Compare to: NEW WORKOUT!

Wednesday – February 27, 2019

Context: Practice – Focus on the first pull of the snatch and the db ground to overhead today

Skill Work: 40s on, 20s off, for 4 minutes of jump rope/double under practice

Strength: 3-3-3-3-3-3 Power Snatch or split snatch (6 sets of 3 rep, adding weight each set if possible)

Super Set: 5-5-5-5-5-5 weighted strict ring dip, progression (6 sets of 5 reps), or 5 sets of muscle ups (3-5 reps per set)

Metcon: “Ready or Not”

In 7 minutes

500 meter row then max rounds:

8 DB ground to overhead – two DBs

6/4 ring dips

Rx+: 50/35 DBs, 4/2 ring muscle-ups instead of ring dips

Rx: 50/35 DBs

Scaled: 32/20 DBs, 6 ring push-ups or knee push-ups

Scaling Guide: 3 – 6 rounds, about 1:20 per round after the row.

Compare to: September 26, 2018

Thursday – February 28, 2019

Context: Mental Toughness – Stay with each movement longer than usual today and push yourself harder

Metcon: “Evasion”

Cover as much distance as possible in 20 minutes

Row, run, bike, ski split as desired with the following requirements:

Minimum 1000 meter row

Minimum 800 meter run req.

Max 3200 meter on bike (2 miles)

Scaling Guide: 3600m – 5000m

Compare to: February 22, 2018

Friday – March 01, 2019

CrossFit Open 19.2

Saturday – March 02, 2019

Context: Practice – Count reps for your partner

Metcon: “Dog is my Copilot”

3 rounds for time

15 partner deadlifts (185/125)

30 partner wall ball – each ‘shot’ to the target is one rep (20/14)

30 American Kb swings – one partner at a time (53/35)

30 burpees over partner

800 meter run together

Scaling Guide: 22 – 30 minutes, about 8:30 min per round. Scale Up: 155/225 bar.

Indy Version: 7 deadlifts, 15 wall ball, 15 kb swings, 15 burpees, 800m run

Compare to: April 21, 2018