Main – CrossFit
Have you registered for the Open yet? Time is running out. The first workout will be released this Thursday at 7 p.m.
Here’s the link to register: http://bitly.com/11j3onm
Warm-up
1: Metcon (No Measure)
2 rounds:
10 Pass throughs
10 Dislocates (each side)
10 Good Mornings (with PVC)
10 Sling Shot Squats against wall
25 Jump and Jacks
Must be done within first 5-10 minutes. If you aren’t finished, please move on to the strength when coach cues next phase.
Strength
2: Snatch Grip Deadlift (3 x 8)
Demo: http://www.catalystathletics.com/exercise/187/Snatch-Deadlift/
3a: Dumbbell Row (Single Arm) (3×6 each arm)
https://www.youtube.com/watch?v=X3GDfby7RKE
3b: Wall Walks (3×3, pause for 5-10 in handstand for each rep)
Demo/Scaling Options: https://www.youtube.com/watch?v=OJnG2vTNZ-M
Conditioning
Metcon (2 Rounds for reps)
8 min AMRAP @80-85% effort
8 Box jumps, step down – 24/20″
8 Pushups
Rest walk for 4 minutes (do not sit down)
8 min AMRAP @80-85%
8 Wall balls – 20/10#
8 Strict ring rows – feet on 20″ box
PS: 10# is NOT a typo for the RX wall ball for women.
Scale Ring Rows by getting smaller box, or lowering feet to floor. You may also adjust foot placement as needed. Try to toucht the chest to the rings each rep.
If necessary, split the work into two groups. Group one can start on part one, and group two can start on part two and then switch after the rest.
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