“No Rep!”
Ever heard that before?
We’re going to limit the use of those two words by ensuring you understand standards of movement in some of the common CrossFit exercises you can expect to see in the OPEN. Join us TUESDAY from 6 – 7:30 for part 2 of our Open Prep class (Free to all CFOIB athletes). We’ll also hold skill work sessions in all things kipping, double unders, and more, and end the class with a Open-style workout. So even if you’re not participating in the Open you can still benefit from this class!
The purpose of this class is to prepare you for the CrossFit Open & CFOIB Internal Team Throw-Down which both begin this Thursday, February 27th.
FITNESS & AIM
A. Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run
SPORT
“A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%
B.
Every minute, on the minute, for 12 minutes:
Clean
Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+
C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)”