#RaincityOpen @ Raincity Athletics

WORKOUT 19.1
VARIATIONS

Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

This weeks prize is for a tub of Blonyx HMB Sport! 

John Abreau of Blonyx will be in the house to give you a little post workout rundown on what Blonyx is and how it will help your performance! 

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Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

Full details:
https://games.crossfit.com/workouts/open/2019/2

WORKOUT 19.3

PRESCRIBED: 

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

INTERMEDIATE (scaled - CF official) 

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
crawl

SCALED (#RaincityOPen Scaled) 

For time:
200-ft. dumbbell overhead lunge (30/20)
50 dumbbell box step-ups (30lb / 24")(20lb 20")
50 dual dummbell Z press (2x 30/20)
200-ft. bear crawl
Time cap: 10 minutes

There will be samples on site from Feed Me Fit

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PRESCRIBED / RX 

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65lb.

Time cap: 12 minutes

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INTERMEDIATE / SCALED 

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

Men snatch 65 lb.
Women snatch 45lb.

may step over bar on the burpees

Time cap: 12 minutes

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RAINCITY SCALED / SCALED 

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 jumping chest to bar pullups
  12 bar-facing burpees

Men snatch 65 lb.
Women snatch 45lb.

may step over bar on the burpees

Time cap: 12 minutes

JaktRX will be on site sampling their proteins and more! 

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WORKOUT 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Prescribed / Rx’d:

Men use 95 lb.
Women use 65 lb.

Intermediate / Scaled: 

Men use 80lb and perform Rx Pullups
Women use 55lb and perform Rx Pullups

Scaled / (CF) Scaled:

Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups