Warm-Up:
Coach’s choice
WOD prep:
Build to a 1 rep heavy back squat.
WOD:
Back Squat + Push-Up EMOM
Think “heavy-ish” weights for this EMOM workout, no higher
than 85% of your 1RM. Don’t try to set a new 1RM back squat PR
during an EMOM workout.
Use the recommended load in the options or 85% of your heavy WOD prep Back squat or if you know your 1 rep max 80 to 85% of that.
Option 1 Opens competitive
EMOM 16:
Minute 1: 5 Back Squats (225,150)
Minute 2: 15 Push-Ups
Minute 3: 30 Double unders
Option 2 Performance:
EMOM 18:
Minute 1: 5 Back Squats (185,125)
Minute 2: 15 push-Ups
Minute 3: 30 Double unders
Option 3 Functional:
EMOM 18:
Minute 1: 5 Back Squats (135,55)
Minute 2: 15 Knee or bar push-Ups
Minute 3: 60 Single unders
Post WOD:
Couch stretch
CFS Brief:
*CrossFit Opens start in 2 days!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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At Isabella Fitness / Crossfit Sayreville
With a partner (1 works / 1 rests)
31:18
Row 1K
6 Rounds
10 Back Flys
10 Chest Flys
Row 2K
6 Rounds
10 DB Bentover Row (35#) holding 2
10 Deficit Push Ups (3”…45# plates)
Row 1K
6 Rounds
10 Rear Raises
10 Front Raises
EMOM18: 115# (82% 1RM Back Squat) | Push Ups Rx | 60 Singles
Had fun doing synchronized unbroken sets of push ups with Ryan 🙂 I like this type of workout as it enables you to get in a zone and just focus on form throughout the movements. What are the chances that they won’t have double unders in the Opens?!
Who was your partner?! Looks like a fun workout!!
Wasn’t the boss. They don’t let you pick your own partner there. They do it in advance. Was another guy at the box.
See you all Friday.
Ooohh…that’s pretty hardcore. Once again, I’m sure you both represented very well!! See you on Friday – always look forward to your “encouragement” during the Open WODs!! 🙂
EMOM 18: 225# prep. 185#, 10-15 push-ups, double under practice. Great Breakfast Wednesday at Sunnyside.
EMOM18: (135 BS, 10Push ups, 20 cal bike)
225 wod prep
WOD emom 18
5 Back squat 225
5 strict HSPU
30 double unders