“A ‘bro-rep’ is when your movement might be a little questionable, ‘But, bro, you gotta give me that rep.'”
Unless every CrossFit workout you’ve ever done was caught on video, you’ve probably shorted a rep or range of motion more times than you’d think. All of your coaches keep an eye on you as best they can during class, but sometimes we miss things. More importantly, when we do spot you shorting range of motion on your wall ball, toes to bar, or thruster we’d being doing you a disservice if all we did was say “No Rep”. Instead we should be explaining why or where you shorted yourself on the movement, and help perfect your movement.
In preparation for the CrossFit OPEN we are holding two free classes on Thursday 2/20 and Tuesday 2/25. We’ll be covering Q & A on all things CrossFit OPEN/Internal Team Throwdown, movement standards, and working through common CrossFit exercises that pop up during the Open. 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.
I’ll see you all on Thursday from 6 – 7:30 PM.
FITNESS & AIM
A. Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – incline)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds
B. For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
SPORT
A. Three sets, not for time, of:
Handstand Walk x 15 meters
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
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
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)