Got double unders?
We’ll work on double unders, toes to bar, kipping pull-ups and much more tomorrow night during the OPEN Prep Class (free to all CFOIB athletes). The purpose of this class is to prepare you for the CrossFit Open & CFOIB Internal Team Throw-Down which both begin February 27th. We will cover everything you need to know about the Open such as: -What is the Open? -The workouts -Standards of movements -What to expect -Judging & Scoring -Team Competition Rules -Why YOU should do the open!
ENDURANCE
Row 1k @100%
rest walk 15-20 min
Row 1k @100%
Then
3 Rounds Not for Time
15 GHD Situps
15 Hip Extensions
FITNESS
A. Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
B. Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run
AIM
A. In eight sets or less, build to today’s 1-RM Snatch
B. Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds
SPORT
A. Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.
B. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
x 45-60 seconds
Rest as needed
C. Row 3000 Meters @ 80-85%
Rest up, be ready for Friday and Saturday.