A. Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)
B. Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
A. Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)
B. Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
A. Warm-Up 5 Minute Row or Assault Bike @ 60-65% Rest 60 seconds 4 Minute Row or Assault Bike @ 65-70% Rest 60 seconds 3 Minute Row or Assault Bike @ 70-75% Rest 60 seconds 2 Minute Row or Assault Bike @ 75-80% Mobility Drills Prioritize any areas that you know are an issue, but consider these four essentials for your ankles, hips and thoracic spine and front rack. In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. followed by… 5 Toes-to-Bar 20 Double Unders 3-4 Squat Cleans (135/85 lbs) Rest 60 seconds 5 Toes-to-Bar 20 Double Unders 2-3 Squat Cleans (185/115 lbs) *Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep. B. “CrossFit Open Event 16.2” Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 Toes to Bar 50 Double-Unders *Squat Cleans* Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. *Squat Clean Reps/Round* Round 1 – 15 reps (135/85 lbs) Round 2 – 13 reps (185/115 lbs) Round 3 – 11 reps (225/145 lbs) Round 4 – 9 reps (275/175 lbs) Round 5 – 7 reps (315/205 lbs) C. Spend 10-15 minutes flushing your legs with light biking or rowing