2.01.16 Workout of the Day

Heading into the 10th year of the Games, Pat Sherwood sits down with CrossFit Founder Coach Glassman to talk about the history and future of the Open. We encourage all of our athletes to register for this international test of fitness. Much information about the Open, Friday Night Lights and signup will be available this week at the gym.

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete: 2x

1 min practice

10 Front Squats 5 Hang Cleans 5 Cleans

Strength: Clean (Full) 3-3-3-2-2-2-1-1-1

Perform a set every 2 minutes

Loading Guidelines: Sets 1-3: 40-60% 1RM Sets 4-6: 70-80% Sets 7-9: 85-100%

Only continue adding weight if mechanics are solid.

If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight.

WOD 1: 7 minute AMRAP: 7 Squat Cleans (135/95) 30 Double Unders

Post 1RM and rounds completed to comments.

OPEN ACCESSORY PREP:Pullups

Strength: 10 scap elevators+

5x5 bumbell writs curls

Skill: 5x5 dynamic kip swings

ICT

General WU: Coaches Choice

Specific WU: In 10 min complete:

300 m run+ 10 reps/movement

WOD 1: 3 rounds for time

600 m run (state of mind)

40 abmat situps 30 burpees 20 KB Swings (53/35) 10 plank to pushups