Warmup
Warm up 0-10
bike or row for 3 - 5 min
10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back
coach led wod specific mobility movements
Strength / Skill
skill 11-20
Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause
WOD
prep/review 21-28
wod 30-50
5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows
53/35, 44/26, 35/18
Saturday Partner WOD
WHO IS READY FOR THE GAMES?!
CrossFit Games Open 12.4 (12 Min Amrap)
150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)
Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time
Then
CrossFit Games Open 17.1
For time:
9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs
Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?
21-15-9
bike or row for 3 min
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "
Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over
WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams
