Intent: Today we kick off a week of all OPEN WORKOUTS! That’s right, we revisit some of the most fearful and fun workouts you’ll ever do. Why? Well to get you excited about the CF Open that’s why! No matter your thoughts or fear surrounding the Open, it is simply another workout, we just use these as benchmarks from past and for future reference to make sure our fitness is going in the right direction! Today we hit a great blend of strength, conditioning and skills! Go get it! Scale accordingly, and take some time to practice double unders and toes to bar prior to beginning the AMRAP!
3:00 of jump rope easy/ practice
_________
10 Walking Lunge
3 Inch worm
10 Lateral lunge
10 Hinge to squat (hands on ankles/ shoes and elbows inside knee’s and chest up in squat)
2 rounds
_________
3 barbell deadlift
3 barbell muscle clean
3 barbell front squat
3 barbell squat clean
6 Kipping swings
3 Hanging leg raise/ toes to bar
3 rounds
_________
10 minutes
Build barbell to just under the weight you plan to hit on your heaviest round you’ll plan to make it to!
+
practice cycling Toes to bar and double unders!
RXConditioning:
“16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Intermediate:
“16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (95/65 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (135/95lb)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (165/115lb)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (185/125 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (205/135 lb)
Baseline:
“16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Hanging/ Lying leg raise
50 Single unders
15 Squat Cleans (45/35 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Lying or hanging leg raises
50 Single Unders
13 Squat Cleans (55/45 lb)
If completed before 8 minutes, continue until 12 minutes:
25 hanging/ lying leg raises
50 single unders
11 Squat Cleans (75/55 lb)
If completed before 12 minutes, continue until 16 minutes:
25 Hanging/ lying leg raises
50 Single unders
9 Squat Cleans (85/60 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Hanging or lying leg raises
50 Single unders
7 Squat Cleans (95/65 lb)
DB Lateral raise
3×12 Rest as needed after each set.
