Matt and Jarrod from this morning’s 6am class.
The CrossFit Games Open begins in 4 days! Register here: http://games.crossfit.com
For the next 5 weeks, all Open workouts will be the WOD on Saturdays here at CrossFit OIB!
FITNESS & AIM
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down. SUB Wall climb –> rooving plank)
Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps (SUB: Hollow Rock –> hollow hold)
B. Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
SPORT
A. Three sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
(work on rhythm and movement efficiency, hands no greater than 26″ apart!!)
L-Seated Rope Climb x 1-2 ascents
(scale to legless, or 2 standard climbs if you don’t have an L-seated climb)
V-Ups x 15-20 reps
(perform as quickly as possible)
B. Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C. Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D. Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Strict Handstand Push-Ups
50 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 85 reps for scoring purposes.)
CROSSFIT MOMS
Rest Day