Let’s get gym-nasty! Ladies and gentlemen, week 4 is here. GO GET IT!

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 4 Day 4

1. Warm Up – For Completion
Primer
Row 500m
12 Power Snatch
12 Bar Facing Burpees
6 Bar Muscle Ups

2. Met-Con 
19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
M 95 lb.
W 65 lb.
Time cap: 12 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

Sanctionals/ Games Extra Piece:
*The following piece is intended for those training for Sanctionals/The Games*

5. Extra- For Time
3 Rounds
400m Run
30/18 Calories on AAB
15 Front Squats 155/105lbs

The post MFT #1671 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Now that the “new” standard is no longer, you can go back to your regularly scheduled step ups.. Here’s some tips on how to do those efficiently.

In case you missed it, the guys discuss 19.4. Take a look at it HERE to see what their thoughts are this week.

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 4 Day 5

Scenario #1 – Regular Training Day

1. Warm Up – For Completion
4 Rounds
10 Goblet Squats
10 Push Ups
10 Band Pull Aparts

2. Lift – For Weight
Push Jerk
Find 1RM in 15 Minutes

3. Metcon – For Time
AMRAP 20 Minutes
1k Row
30 Alternating Pistols
100 Double Unders

4. Interval – For Reps
10 Rounds
1:00 on
1:00 off
On Air Assault Runner
Or choose repeatable 1:00 distance

*The following piece is intended for those training for Sanctionals/ The Games

5. Sanctional/Games Extra – For Weight
4×10 Bent Over Barbell Row
4×12 Sandbag Squats
You choose weight on both, alternate sets of each movement

Scenario #2 – Open Workout

1. Warm Up – For Completion

Primer
Row 500m
12 Power Snatch
12 Bar Facing Burpees
6 Bar Muscle Ups

2. Met-Con 
19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
M 95 lb.
W 65 lb.
Time cap: 12 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

The post MFT #1672 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Week 4 is just about over. With a couple of days left, you all must take into consideration the areas that can improve your score. Here are our thoughts on this weeks workout.

Don’t forget, all of you who have added the hashtag are on your very own leaderboards. Here they are so you can see where you land in our community.
MISFIT LEADERBOARD

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

Check out the cycle 4 Podcast HERE!

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Time is ticking… If you’re taking another shot at this one, get your mind right, plan ahead, and then execute. One week left!

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 5 Day 1

Scenario #1 – Regular Training Day

1. Warm Up – For Completion
Primer
AMRAP 3 Minutes
15 Empty Bar OHS
10 Calories on C2 Bike Erg

2. Lift – For Weight
Squat Snatch
7×1 @ 85-90%
Rest as needed

3. Metcon – For Rounds and Reps
AMRAP 10 Minutes
100′ Sandbag Carry 150/100lbs
30 Deficit HSPU 3″
30 Toes to Bar

4. Interval – For Time
3 Rounds
40/24 Calories on AAB
30/25 Calorie Ski
Rest 3:00

*The following piece is intended for those training for Sanctionals/ The Games

5. Sanctional/Games Extra – For Time
10-1
Strict Pull Ups
Strict Ring Dips
All in a vest

Scenario #2 – Open Workout

1. Warm Up – For Completion

Primer
Row 500m
12 Power Snatch
12 Bar Facing Burpees
6 Bar Muscle Ups

2. Met-Con 
19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
M 95 lb.
W 65 lb.
Time cap: 12 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

The post MFT #1673 appeared first on Misfit Athletics | Programming for Competitive Athletes.

You’ve all done it, and by now you’ve probably seen a handful of other Elite athletes take it on. But what’s better than watching Misfit Athletic’s very own Cody Mooney take on 19.4? Here’s some mid-week entertainment for you all.

Don’t forget, all of you who have added the hashtag are on your very own leaderboards. Here they are so you can see where you land in our community.
MISFIT LEADERBOARD

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 5 Day 2

1. Warm Up – For Completion
3 Rounds
20 Air Squats w/ :01 pause
20 Banded Good Mornings
1:00 on any Bike

2. Lift – For Weight
Back Squat
6×2 (Start around 85%)
Rest as needed

3. Metcon – For Time
40-30-20-10
Wallballs 30/20lbs
Deadlifts 135/95lbs

4. Interval – For Time
5k C2 Bike Erg
Rest 5:00
5k C2 Bike Erg
Total time is score

The post MFT #1674 appeared first on Misfit Athletics | Programming for Competitive Athletes.

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

Check out the cycle 4 Podcast HERE!

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Did you know our affiliate programming moved? Teammisfit.com is now your one-stop-shop for your programming and coaching needs. We offer both Competitor and GPP style programming options, plus have a ton of totally free content, weakness templates, and coaching tools to give your affiliates the best class possible. Now’s a great time to start – head over to Teammisfit.com to check out free sample weeks and to subscribe!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 5 Day 3

1. Warm Up – For Completion
3 Rounds
25 Calorie Row
25 Wallballs

2. Lift – For Weight
10 Round EMOM of 1 rep @ 80% Squat Clean and Jerk

3. Metcon – For Time
50/40 Calorie Row
Straight into
10-8-6-4-2
Squat Snatch 115/75lbs
Box Jump 30/24”

4. Flush – For Completion
30-50 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

The post MFT #1675 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Everyone knew they couldn’t stray from tradition. Good Luck Misfits! >:)

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 5 Day 4

1. Warm Up – For Completion
Primer
12-9-6
Row For Calories
Toes to Bar
Push Press 95/65lbs

2. Met-Con 
19.5
For Time
33-27-21-15-9 reps for time of:
95/65lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

Sanctionals/ Games Extra Piece:
*The following piece is intended for those training for Sanctionals/The Games*

5. Extra- For Time
4 Rounds
10 Body Weight Bench Press
20 GHD Sit Ups
Rest/Transition as needed

The post MFT #1676 appeared first on Misfit Athletics | Programming for Competitive Athletes.

We’ve got all things 19.5 for you guys. If you haven’t seen the podcast yet, see what the guys have to say before taking your first (or second) crack at this one!

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

2019 Open Cycle Week 5 Day 5

Scenario #1 – Regular Training Day

1. Warm Up – For Completion
2 Rounds
Row 800/650m
20 Light Good Mornings

2. Lift – For Weight
Deadlift
5×5
Add or subtract weight as needed

3. Metcon – For Time
1k Ski
50 KB Swings 53/35lbs
1k Ski
50 KB Snatch 53/35lbs
1k Ski

4. Interval – For Rounds and Reps
AMRAP 3:00 x 3
Rest 2:00
6 Push Jerk 225/155lbs
9 Toes to Bar
12/8 Calories on AAB
Continue each round where you leave off

*The following piece is intended for those training for Sanctionals/ The Games

5. Sanctional/Games Extra – For Time
5k Run

Scenario #2 – Open Workout

1. Warm Up – For Completion
Primer
12-9-6
Row For Calories
Toes to Bar
Push Press 95/65lbs

2. Met-Con 
19.5
For Time
33-27-21-15-9 reps for time of:
95/65lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

The post MFT #1677 appeared first on Misfit Athletics | Programming for Competitive Athletes.

In case you missed it, the 19.5 podcast is here!

The weekly schedule during The Open looks like this:

Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do (Following 19.X Announcement)
Tuesday – Training Day
Wednesday – Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – Active Recovery

Join the 2019 #MisfitTakeover! Did you sign up for the Open? Do you want to see how you stack up to the rest of the Misfits around the world? Add the hashtag #MisfitTakeover to your Crossfit Games profile and join the Misfit Takeover custom leaderboard! We’ll see you there!

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

The Open is officially coming to an end. Regardless of where you all ended up, we are so proud of each and every one of you. #TEAMMISFIT
Now..this week is meant to be a stress free, deload, and most importantly FUN one. Take the next 5 training days to throw down with your favorite buddies, recover well, and get ready. Post Open Cycle is a go!

For those of you hitting 19.5 again today, GIVE IT HELL.

2019 Open Cycle Week 6 Day 1

Scenario #1 – Regular Training Day

1. Warm Up – For Completion
3 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom
10 Box Jump Overs 20/16″
15 Push Ups

2. Lift – For Weight
EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build

3. Metcon – For Time
5 Rounds
Row 1000/850m
20 Bar Muscle Ups
Share the work with a partner, switch working athletes anytime.

4. Extra – For Completion
Accumulate 3 Minutes in an L-Sit
You can mix variations (Parallettes, Hanging, Rings, etc)

Scenario #2 – Open Workout

1. Warm Up – For Completion
Primer
12-9-6
Row For Calories
Toes to Bar
Push Press 95/65lbs

2. Met-Con 
19.5
For Time
33-27-21-15-9 reps for time of:
95/65lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes
For workout variations go the the CrossFit Games link HERE

3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

4. ROMWOD

The post MFT #1678 appeared first on Misfit Athletics | Programming for Competitive Athletes.

This is how excited we are to have a deload/ partner wod filled week! (Well, as excited as Drew and Kenzie..) Remember, the schedule is now back to normal with our training days Monday/Tuesday/Wednesday/Friday and rest days Thursday/Sunday. Have fun kids!

2019 Open Cycle Week 6 Day 2

1. Warm Up – For Completion
Primer
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs

2. Lift – For Weight
Push Press
3-3-3-3-3

3. Metcon – For Time
40 Clean and Jerks 135/95lbs
then
40-30-20
Deadlifts 275/185lbs
Handstand Push Ups
then
40 Snatches 135/95lbs
Share the work with a partner, switch working athletes anytime.

4. Extra – For Completion
4×15 Sandbag Squats 150/100lbs
Rest as needed

The post MFT #1679 appeared first on Misfit Athletics | Programming for Competitive Athletes.

If you’ve been considering a new source of programming for your affiliate, there may not be a better time than now to check out our affiliate programming arm Team Misfit. We offer GPP and Competitor Programming options designed to enable coaches to provide the best possible product and service for the people who matter most – your members.

We provide warm ups, mobility, 1-3 training pieces, and descriptions for everything 5 days per week. With the Open coming to a close and a fresh view of what your members need to work on, why not try out a program that has been proven by some of the fittest among us? April’s programming is live now and starts Monday!

Head over to TeamMisfit.com or @teammisfitgyms on Instagram to download free sample weeks of both programs!

2019 Open Cycle Week 6 Day 3

1. Warm Up – For Completion
2 Rounds
20 Goblet Squats
50′ HS Walk
Row 250m

2. Lift – For Weight
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

3. Metcon – For Time
EMOM until completion
12/10 Calorie Row
Max Burpee Box Jumps 24/20″ in remaining time
Continue until 200 total Burpee Box Jumps are completed

Alternate minutes with a partner

4. Extra – For Completion
5×20 GHD Sit Ups
Rest as needed

The post MFT #1680 appeared first on Misfit Athletics | Programming for Competitive Athletes.

We’re super excited to announce our new Sanctioned Competition Prep Programs designed to peak your fitness for any one of the many new Sanctioned events. We have 7-week programs for Individuals, and Teams, and a 5-week Age Group OQ prep program for Teen and Master’s Online Qualifiers.

Week 1, Day 1 Starts Monday for those competing in the Brazil Crossfit Championship, Down under Crossfit Championship, Rogue Invitational, or the CrossFit Games AGOQ!

These programs will be live in just a couple days!

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

We’re super excited to announce the addition of our brand new Competition Prep Programs for Individuals, Teams, and Age Group Online Qualifiers! These programs are meant to be done in lieu of the blog beginning 5-7 weeks before your event. We caution you – these programs are not for the faint of heart.

Click HERE to access these programs!

2019 Open Cycle Week 6 Day 4

1. Warm Up – For Completion
3 Rounds
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict HSPU

2. Lift – For Weight
Deadlift
3×12 @50-55% of 1RM
For Speed

3. Metcon – For Time
300 Double Unders
150 Pull Ups
100 Hang Clean and Jerks 115/75lbs
150 Push Ups
300 Double Unders
Alternate sets with a partner. Double Unders must be completed in sets of 50, Pull Ups and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.

4. Extra – For Rounds and Reps
AMRAP 8 Minutes
Max Cals on the Ski Erg
Share work with a partner, switch anytime

The post MFT #1681 appeared first on Misfit Athletics | Programming for Competitive Athletes.

The biggest baddest STA sale of all time is going down next week! It will start at 12:00am sharp “Tuesday” night. There’s plenty of Misfit gear in stock, including some new stuff that will be on sale right when it drops.

2019 Open Cycle Week 6 Day 5

1. Warm Up – For Completion
Primer
AMRAP 3 Minutes
7 Hang Power Cleans 95/65lbs
7 OHS
7 Calories on Bike

2. Lift – For Weight
6 Sets
5 T&G Power Cleans
into
6 Front Rack Walking Lunges
Increase weight every 2 sets

3. Metcon – For Time
20 Rounds
10/7 Calories on AAB
15 Wallballs 20/14lbs
10 Ring Dips

Alternate full rounds with a partner

4. Extra – For Reps
AMRAP :30 x 5
Rest :90
Max Rep Freestanding HS Shoulder Taps

The post MFT #1682 appeared first on Misfit Athletics | Programming for Competitive Athletes.

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

And we are now back to our regularly scheduled programming. Welcome to the Post Open Cycle! We’ve got a lot of fun planned for you all over the next few weeks, and even had Cody and Caroline go head to head on today’s Met-Con to give you all an idea of what you’re getting into. How far can you guys get in the 12 minute window?

2019 Post Open Cycle Week 1 Day 1

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
Row 2k

2. Lift – For Weight
Zero Bounce Deadlift
4×4@70-80% of 1RM

3. Metcon – For Reps
AMRAP 12 Minutes
Climb the Ladder
2 Overhead Squats 115/75lbs
1 Bar Muscle Up
4/2, 6/3, 8/4, etc…

4. Gymnastics – For Time
25-20-15-10-5
Row for Calories
HSPU

5. Extra – For Completion
Bent Over Barbell Row
3×10
1×15+
Banded Hamstring Curl
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1683 appeared first on Misfit Athletics | Programming for Competitive Athletes.

All things Post Open are discussed RIGHT HERE^ ! If you missed the podcast go check it out to get a glimpse of what’s to come.

2019 Post Open Cycle Week 1 Day 2

1. Warm Up – For Completion
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups

2. Lift – For Weight
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

3. Metcon – For Reps
Every 5:00 for 15:00
Row 750/600m
30 KB Snatch 53/35lbs
Max Box Jump Over 30/24″ in remaining time
(Score is total Box Jump Overs)

4. Gymnastics – For Time
Death by Chest to Bar (2x)
Minute 1 – 2 CTB
Minute 2 – 4 CTB
Minute 3 – 6 CTB
Etc…

5. Extra – For Completion
Seated DB Strict Press
3×10
1 Set for Max Reps
Calf Raises
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1684 appeared first on Misfit Athletics | Programming for Competitive Athletes.

All things Post Open are discussed RIGHT HERE^ ! If you missed the podcast go check it out to get a glimpse of what’s to come.

2019 Post Open Cycle Week 1 Day 3

1. Warm Up – For Completion
10 Minute Steady Bike
Then
Floss Ankles and Quads

2. Lift – For Weight
Back Squat
5×3 @80%

3. Metcon – For Rounds and Reps
AMRAP 20 Minutes
Run 200m
20 Push Ups
20 Sumo DLHP 75/55lbs

4. Gymnastics – For Time
50 Muscle Ups
EMOM including 0:00 complete 10/8 Calories on C2 Bike Erg

5. Extra – For Completion
DB Bicep Curls
3×10
1×15+
Banded Leg Ext
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1685 appeared first on Misfit Athletics | Programming for Competitive Athletes.