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