19.3


The Compound CF – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

030719 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led Warm-up

Metcon

Metcon (No Measure)

12 Min EMOM

1. 10 T2B

2. 8 Double db G2O 40/25

3. 12 Front rack double DB reverse lunges

Metcon (Time)

5 Rounds

9 Double DB box step overs 50/35

6 DB facing burpees

3 man makers

At the end of every round complete 2 rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

**20 Min CAP**

030719 Elements


The Compound CF – CrossFit Elements

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Warm-up

Warm-up (No Measure)

2 Rounds

200 M row

10 Squats

5 Inch worms

10 Arm hugs

10 Long arms swings

10 Band pull aparts

Skill

**Movement Review**

*Proper squat positions

Metcon

Skill

**Pressing Movements**

Focusing on proper pressing techniques for:

-Strict Press

-Push Press

-Push jerk

** Elbow positions, core and back positions. Proper dip, drive and receiving positions.

Metcon (Time)

12 min AMRAP

8 Push Press

12 Front rack lunges

60 Jump rope

8 Push ups

030619 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Hang Snatch

*Proper pulling positions

*Proper catching positions

Going to work to a heavy 3 Rep as long as positions are maintained

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

18 ALT. DB snatch 50/35

25 ABmat sit ups

14 Box jumps 24/20

030519 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Deadlift

70% x 5

75% x 5

80% x 3

85% x 3

87% x 3

70% x 7

Metcon

Metcon (Time)

1200M run

24 Deadlifts 135/95

120 Dubs

12 Power cleans

800M run

16 Deads

80 Dubs

8 Power cleans

400m run

8 Deads

40 dubs

4 Power cleans

** Dubs sub 1.5x Singles

030419 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Back Squat

70% x 5

75% x 5

80% x 3

85% x 3

87% x 3

70% x 7

** Superset with bent over row

Bent Over Row

BB Bent over row RX 95/65

3×10

Metcon

Metcon (Time)

1-2-3-4-5-6

Power Snatch 135/95

OHS

Muscle up (choice)

** M/U sub 2x C2b

BootCamp 3.4.19


The Compound CF – Boot Camp

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Metcon

Metcon (AMRAP – Rounds and Reps)

Warmup: Drills

Partner Up:
1 Person Rows
1 Person Completes 200m Farmer’s Carry
(alternating)

WOD: “Three” 8min AMRAP’s

1st AMRAP:

8 Burpees

15 Renegade Rows (can add dumbbells)

20 Crab Toe Taps

2nd AMRAP:

10 Squats

15 Plank Jacks

20 Alt Reverse Lunges

20 Step Toe Taps

3rd AMRAP:

10 Barbell Roll Outs

12 Skaters

10 DB Chest Press

16 Reverse Lunges

CrossFit 3.2.19


The Compound CF – CrossFit

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Metcon (Time)

Partner WOD

2 person teams

Wod 1

8 min amrap

1200 m row

Max effort wall balls in time remaining. One person working at a time.

Rest 3 min

Wod 2

21-15-9

Deadlift 225/155

Box jumps

One person completes the 21 and the next completes the 21. And so on

Rest 3 min

Wod 3

12 min amrap

8 front squats 135/95

9 bar facing burpees

One person completes a round then the next goes

Bootcamp 3.2.19


The Compound CF – Boot Camp

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Metcon

4 Rounds

30 Sec Bicycles

30 Sec Side Plank (L)

30 Sec Side Plank (R)

4 Rounds

12 Overhead Lunge w/ plate

5 Burpees

12 Overhead Lunge w/PVC or Body Weight Bar – Back

5 Burpees

20 Situps w/plate

15 Air Squats

10 Push-Ups