ARFC 11.7.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

PVC Stretches

2 Minutes Ski Erg/Bike/Row

Soldier Kicks

Knees To Chest

High knees

Butt kicks

Calf Stretch

Karaoke

3 Air Squats + Broad Jump

Jog down to fence and back (x3)

Flush Day

Metcon (No Measure)

25 Minute EMOM (30 sec on/30 sec off)

Slam Balls (15/10)

Plank

Single Unders

Med Ball Clean (16/12)

Russian Twists with Slam Ball
This is a flush day. 70-80%

Cool Down

Legs Up The Wall

Leg Stretches

Figure 4 Stretch


ARFC 11.6.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press

Work to 1RM

Bench Press (1×1)

Metcon

Strange 102419 (AMRAP – Rounds and Reps)

6 min AMRAP

9 Devil’s Press (35/25)

15 Box Jump Overs (24/20″)

Rest 3 min

5 min AMRAP

6 Devil’s Press (50/35)

10 Box Jump Overs (30/24″)

ARFC 11.5.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Thruster

Take 4-6 sets to build to a heavy 3 Rep (from rack)

Suggested rep sequence: 5-4-3-3-3…

Thruster (1×3)

Metcon

101519 (Time)

3 Rounds For Time:

10 Thrusters (RX 75/55) (RX+ 115/80)

20 Deadlifts

50 DU (x2 singles or 1 min DU practice)
This is meant to be a sprint! Pick weights and scale DU so you can move fast.

ARFC 11.4.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

1) Clean High Pull

4×3 Ascending

2) Power Clean

2×3 @ 75%

1×3 @ 80%

1×2 @ 85%

1×2 @ 90%

*If you do not have a 1 rep max Power Clean, use this time to find it.

Power Clean

Metcon

101419 (Time)

15 min AMRAP

5 Pull-ups

10 DB Hang C&J (35/20)

15 DB Weighted Sit-ups

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

Teams of 2

3 Rounds for Time

1000m Row

30 Burpees

60 Wall Balls
Partner 1 will row 500m, then partner 2 will. Partner 1 will do 15 burpees, then partner 2 will. Partner 1 will do 30 wall balls, then partner 2 will. That will equal one round.

Finisher

100 Ab Mat Situps for Time (Time)

Race your partner!

The Open 20.4

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Box steps are allowed for both Scaled and RX.

Step Up, Step Down = Slower

Step Up, Jump Down = Fast

Jump Up, Step Down = Fast

Rebounding = Fastest

Rebounding is fastest – yet it’s also dangerous. I don’t recommend doing rebound box jumps as it puts you at a high risk of injuring your achilles tendon.

If you are choosing to go the step up, step down route – try to keep your reps touch and go in order to keep moving through the set.

Don’t put your hands on your legs and press off on your way up – this is a no rep. You must jump up onto the side of the box, not the corner.

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes