Monday 160321

Tyler F

Week 4 Winners will be announced tomorrow! 

Week 5 – Last week of the OPEN….BBQ Friday, be sure to put your name down and the number of people attending with you on the community board so we can plan for enough MEAT! Bring a side dish to share and come to the last Friday Night Throwdown of the 2016 CF Open. This weeks theme is “Patriotic”…Red/White/Blue. We will have Progenex, Structura, Layton PT, Dr. Parker and others there to help get you ready and recovered for the last WOD!

ENTER in your 16.4 SCORE!! You enter in your score on the games.crossfit.com site when you log in, we will validate it!!! Don’t wait until the last minute to enter it! Deadline is Monday at 6pm Mountain time.
How are your Hamstrings feeling..MMMmmm yummy

Letrono CrossFit Custom OPEN Leaderboard - http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

The free 30 minute STRUCTURA  passes for signing up for the 2016 CF Open expire 2 April 2016.  Dont miss out on a great recovery opportunity.

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
Complete as many rounds and reps as possible in 12 minutes of:
10 Calorie Assault Bike
10 Shoulder to Overhead 115/75 95/63 75/55 lbs
10 Box Jumps 24/20 20/12 12/45lb BP


Strength:
B.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.

*Scale weight of movement as needed for progression and smooth speed through A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:

C.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1 (rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

D.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

E.

60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg

followed by…

50 Tuck Rock Shots (10/6 lb med ball)

followed by…

Two sets of:
30 Straight Body Crunches

 

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