CrossFit & Strong WODs Fri Oct 18th 2019


Crossfit Games Open 20.2 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Alright here it is! The second workout of the 2020 open. If there’s anything you guys/gals are ready for — it’s Toes To Bar so don’t let me down 😉

Spend a good amount of time getting your shoulders warm and loose. The combination between the range of motion on toes to bar, overhead position on Thrusters, and spinning of the rope is going to pump them up pretty good so it’s crucial to get loose before.

Also, CALVES and FEET… Stretch your gastrocnemius, soleus, and maybe even roll the arches of your feet. It’s preventative for Achillies injuries that could occur with large amounts of double users AND I have a feeling that cramping feet can/will be a factor for many people.


Cool Down:

Lay on the floor and eventually get up do 2 min of cardio of your choice at a nice slow pace and then:

Mobilize your calves 2 min each side with a KB.


Friday 10/18
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Superset x 3 sets each:
Ring Flies or Flat DB Flies x 8-12 Reps (videos below)
Pushups x 10-15 Reps @ 20X1 tempo ***
Rest 2-3 min
***For Push-ups – Elevate feet to increase difficulty; elevate hands to scale to rep range

Flies DEMO on TOES (Advanced)
Flies DEMO on KNEES (all others)

B. Giant Set x 2 Rounds:
DB PJR Pullovers x 12-15 Reps
Strict Pullups x 6-10 Reps (scaling below)
Ring Rows x 10-15 reps
Rest 2-3 min

Rack Pull-ups
Band-Assisted Pull-ups

C. 2 Rounds:
Incline BARBELL Bench x 10-12 Reps
Rest 1 min
Standing Barbell Curls x 10-12 Reps
Rest 1 min

D. Alternate “Supersets” of each x 2 Rounds:
Hang Barbell Muscle Snatch x 10-12 Reps
Superset DB Lateral Raises x 12-15 Reps
Rest 1-2 min then move to Pushdowns

Banded Pushdowns x 12-15 Reps
Superset DB Squeeze Press (close-grip bench) x 10-12 Reps
Rest 1-2 min then move to
Straight-Arm Pulldowns x 10-12 Reps
Superset DB Hammer Curls x 12-15 Reps
Rest 1-2 min then return to muscle snatch


Categories: WOD