CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

CrossFit Open 19.1

CrossFit Pineville – CrossFit

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Warm-up

3 min easy bike

4 sets

20 Lateral Banded Step Overs

5 Lateral Step-ups each side

5 1.5 Wallballs

5 Burpees

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

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (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 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Accessories

3 RNFT

8 Strict T2B/Straight Leg Raises

25’ HS walk/3 Wall walks

15 Kipping T2B/Kipping Knee Raises

25’ HS walk/3 Wall walks

Rest as needed b/t sets

*20 min

Metcon

Metcon (3 Rounds for reps)

3 rounds

1:00 Bike for Cals

Rest :15

:45 Burpees

Rest :15

:30 Strict Pull-ups

Rest 1:00

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (5×3)

E2MOM

*Not touch and go

*Build through sets

20 min

Metcon

Metcon (Time)

5 sets

5 OHS (185/125)

10 Russian KBS (1.5/1)

20 DU

Rest 1:00
*Score is total time including rest.

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (3 Rounds for time)

Every 10 min for 30 min

(3 sets for time)

500m Row or 1k Bike

12 Strict HSPU

20 Burpees

20 ALT Pistols

1k Bike or 500m Row

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (6-4-2-6-4-2)

Every 4 minutes, for 24 minutes (6 sets):

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

*No percentages. Go off feel and check Wodify

for history .

Metcon

Metcon (Time)

3 RFT (Bye Bye Grip)

20 Pull-ups

40 American KBS (1.5/1)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (8×3)

*70-75% of 1RM

*New set approx every 90 sec

Metcon

Metcon (Time)

2 RFT

25/20 Cal Row

20 Single Arm DB Push Press (50/35)(Rx+70/50) (10 each arm)

15 T2B

10 Burpees Over DB
*Stagger Rowing starts so everyone rows.

A Look Ahead : Programming Week of 02/18

It’s here!!!  The Open begins this week, Thursday!  Our teams are set and you’ll soon find out who your team captain is!  Remember if you want to officially sign up for the Open and be able to track yourself on the leaderboard, you need to register at games.crossfit.com.  Otherwise, any questions, just ask your coach and we will see you Saturday morning for 19.1!!

Here’s your look ahead…

Monday – Bench press day!  Triples today.  Then, 2 rounds of rowing, db push press, t2b, and burpees!

Tuesday – Deadlift day!  Afterwards, a classic CrossFit couplet of pull-ups and American kettlebell swings.  Kiss your grip goodbye 😉

Wednesday – A longer metcon today – 3 rounds of rowing, strict hspu, burpees, pistols and running.  All the things!

Thursday – Today we snatch!  Then, 5 sets of OHS, kbs, and doubles with a little rest built in to catch your breath.

Friday – TBD once 19.1 is announced!

Saturday – 19.1!

Sunday Oly with Becca is on as usual!  Be there!

RISE Look Ahead

Monday – Strength day!!  Legs & back!

Tuesday – Core focused!  1:30 on/20 sec off

Wednesday – All the jumps!  Tabata day – 20 sec on/10 sec off

Thursday – 3 mins on/1 min off

Friday – Strength day!!

Saturday – Spartan-ish!

Should be an exciting week!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch Balance (3×3)

*Climbing to 75% of max snatch

Snatch (10×1)

EMOM

*Start at 75% and climb by feel

*2 sec pause in catch

Cluster (Cluster + Jerk)

2×3 light

*Pause in catch of the jerk

Clean and Jerk (8×1)

*E2MOM

*Start at 75% and climb

*2 sec pause in catch of clean

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (4 Rounds for reps)

Partner WOD

4 sets

60 sec Wallballs (20/14)(Rx+ 30/20)

60 sec American KBS (1.5/1)(Rx+ 2/1.25)

60 sec Box Jumps (24/20)(30/24)

60 sec Push Press (95/65)(Rx+ 135/95)

60 sec Bike for Cals

Rest 60 sec

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (3,3,2,1,3,3)

E2MOM

3@70%

3@80%

2@85%

1@90%

2×3@85%

Metcon

Metcon (Time)

For time:

800m Run

150 Air Squats

800m Run