General Warm Up (5-12)
3 rounds:
Row 12/9 Cals (4/3 easy, 4/3 moderate, 4/3 hard)
5 Squat Therapy (:02 bottom each rep, goal is arms locked out overhead for each rep)
:30 Plank (on elbows)
Specific Warm Up (12-25)
C2b:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Kipping Pullup (or option)
5 Chest to Bar Pullups (or option)
OHS:
*Do these 15 reps pausing in bottom for 2-3 seconds to focus on positions:
5 Squat to quarter (focus on driving bar to sky and bar path over heels)
5 Squat to parallel (focus on hips going back, weight in heels, upright chest)
5 Squat to Full Depth (focus on hip crease below knee and keeping positions)
5 Overhead Squat (normal speed)
+
5-10 abmat situps/GHD situps
(25-35)
Every 2:00 x 5
Execute 3 overhead squats with a 2 second pause in the bottom.
*The pause is to help athletes stay patient and control the redirection of the bar in the bottom position. Prioritize quality here and the weight/performance follows.
RXConditioning (38-50)
3 rounds of 1:00 at each station for max reps:
Overhead squat (135/95lb.)
Chest to bar pull up
GHD sit up (or abmat)
Row (Cals)
Intermediate
3 rounds of 1:00 at each station for max reps:
Overhead squat (95/65lb.)
Banded chest to bar pull up
Abmat sit up
Row (Cals)
Baseline
3 rounds of 1:00 at each station for max reps:
Overhead squat (15lb. /PVC pipe)
Chest to bar pull up
Inverted row
Row (Cals)
(50-60)
3 sets:
10 Cuban Press
10 Banded W’s (hold lockout for 1-2 sec each rep)
(0-5)
Today is the first week of the CrossFit Open! This is an exciting time for everyone in our community as it represents one of our annual fitness “check ups” for the year. What makes this unique is that it is possible for the whole world to participate, together! With that comes some considerations in our training and layout. We will push our strength and conditioning similarly to how we have the last couple weeks on Monday and Tuesday of these weeks, have some quality lifting on Wednesdays, and Thursdays will be a high or steady cardio biased day so that there is no residual soreness or too much fatigue that affects the performances of those who are throwing down on Fridays. We will use Fridays as a means to program the Open workout that the rest of the CrossFit community is participating in.
Today we challenge one of the most “loved” (sarcasm) CF movements that exist for our strength piece and then we experience an old school burner style of conditioning with 1:00 station rotations for maximum reps across all 3 rounds. With loading, you should aim to find something that allows for 10+ reps in the working minute at a minimum for the overhead squats.