Monday 4.23.18

 Ryan M.

Ryan M.

Strength:
In 15 minutes, build to a 3-RM Back Squat.  Record this number!

*This week we will be doing the 2018 CrossFit "Age Group Online Qualifiers" or AGOQ.  These 4 workouts are the "regionals" for the the Masters and Teen athletes who qualified as the top athletes in the Open.  These are elite level workouts meant for Games level athletes, so please do not hesitate to scale these.  

AGOQ Workout 3

Rx:
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Score:  Rounds + Reps

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders
 

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