Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Strength/ Skill
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep
WOD
(AMRAP - Rounds and Reps)
12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU
Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups
Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod
Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)
Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
jerk work
7x1
increasing load
Warm up empty barbell
RD1:
5x hang high pull
5x hang pull + clean
RD2: 30-40%
5x hang high pull
5x hang pull + clean
WOD
1 Rope Climb
3 C&J
5 ring dips
7 Wall Balls
rd1 135/85
rd2 145/95
rd3 155/105
rd4 165/115
rd5 175/125
