Open Throwback #doubleunders

For 14.1 Scaling Options & Workout Guidelines go here.

FITNESS

A. Three sets of:
Goblet Squats x 8-10 reps @ 21X1
Rest 60 seconds
Single-Arm Row x 8-10 reps each arm @ 21X1
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in five minutes of:
Thrusters x 5 reps
Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

AIM

A. In five or six attempts, build to a 3-RM Thruster

B. Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Sydney | CrossFit Open Competitor

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 60 seconds

B. Two sets for max reps of:
60 seconds of Kettlebell Swings
Rest 60 seconds
(choose a load you can handle for the entire 60 seconds without letting go)

C. Three rounds for time of:
50 Sit-Ups
400 Meter Run

AIM

A. Take 10-12 minutes to work up to a heavy-ish Clean & Jerk

B. Two sets for max reps of:
60 seconds of 165/110 lb. Squat Clean & Jerk
Rest 60 seconds

C. Three rounds for time of:
50 Sit-Ups
400 Meter Run

SPORT

Active Recovery

Who's ready for the Open?

FITNESS & AIM

A. Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010
Rest 90 seconds

B. Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)

SPORT

A. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM

B. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

D. Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Courtney, 2012 CrossFit Open #openthrowback.

Join the CFOIB Coaching Staff tonight from 6 – 7:30 Part 2 of 2 OPEN Prep Class. We’ll be covering even more movement standards and working through common CrossFit exercises that pop up during the Open. THERE WILL BE A WORKOUT AT THE END OF CLASS!

My goal is for each of you, from newbie to veteran, to walk away with a better understanding of how YOU move so that you can grow as an athlete and competitor.

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B. For time:
Row 1000 Meters

AIM

A. Five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or
Wall Climbs x 4-6 reps
Rest 3 Minutes

B. For time:
Row 1000 Meters

SPORT

A. Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
Rest 3 minutes

B. Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

C. Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

D. Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps
Rest 60 seconds

“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)”