The more the merrier; right? We’ve made some new rules to accommodate ANY level of interest in our in-house CrossFit Open. From the “Games Ready” athlete to the “What’s a snatch again?” beginner–everyone’s experience and comfort levels have been taken into consideration when making our plans for this year.
Register here: http://bit.ly/InHouseOpen
A. Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps (add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps (add weight if you make all 6 reps)
Minute 3 – 6 Burpees + Run 100 Meters
B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last week.
B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Gymnastics Skills Warm-Up:
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A. Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep (build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
D. For time:
60 Bar Facing Burpees
50 Chest-to-Bar Pull-Ups
40 Thrusters (95/65 lbs)