January 7, 2021

Thursday, January 7th 2021

Warm-up
A. General
2 rounds
60 seconds Row/Bike/Run/Ski @Increasing intensity
6 Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
3 rounds @increasing intensity
7-10 Wall balls
10 cal Row

Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

KG: 9/6
Score: Reps

Scaling Options:
Beginner:
Amrap 15
12-19 wall ball @light
12-19 cal row

Intermediate:
Amrap 15
19 wall ball 14/10 lbs
19 cal row

Accessory
Metcon
Shoulder stability
3 sets
10/side Iso-dynamic Bench press
10 Tall kneeling Banded angel

Scaling Options:
Beginner:
3 sets
10 Neutral Grip DB bench press
10 Tall kneeling Banded angel

Intermediate:
As written

Extra Accessory
Metcon
Lower body flush
A. Foam roller sore muscles for 60 seconds/muscle
B. Single leg frog stretch
5 repetitions/side
Hold every for for 1 long breath

C. Wall quad stretch
180 seconds/side
Nose breathing. 4 seconds inhaling, 4 seconds hold and 8 seconds exhaling