Sasquatch Open WOD#3


Issaquah, Redmond, Sammamish – Fitness

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Warm-up (No Measure)

Mobility and Warm Up Shoulder & Hip Prep

10 Rolls to V-Sit

8 Scap Yoga Series (combo of Scap push ups/ primal pull through) (sport & spine video)

10 Glute Bridges

10ea Single Leg Glute Bridges

5ea Standing Hip CARS into Lateral Lunge (sport & spine video)

5 Inchworms + Push Up

8 Hip Hinge with PVC OH Extension (sport & spine video)

2 Wall Walks + :10 Lockout Hold

Competition movement and Energy System Prep

2 Rounds

10 Walking Lunges

10 Box Step Ups (alternating)

Down and Back Bear Crawl

3 Kicks to Handstand

3 Hand Release Push Ups

Establish Scaling / Movement Practice according to each individual’s ability
https://youtu.be/3mIetaicY08

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

Scale: 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

Scale: 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

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

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

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Scale: Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

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