2.02.16 Workout of the Day

Former Games athletes and champions weigh in on what they love about the Open. “Lots of people … are doing things that they never thought possible just because they’re in that atmosphere of, one, competition, and two, of support from the community,” says Dan Bailey. “If you’re thinking about the Open but you’re not really sure, you should definitely do it,” says Chyna Cho.

CrossFit

General WU: Coaches Choice

Specific WU: 3x 10 SDHP 10 Push Jerks Row 200 meters

Prep: SDHP + Push Jerk 2 sets of 6-8 reps of each movement

Build to workout weight

WOD 1:Minutes 0-10 perform: 25 Sumo Deadlift High Pulls (95/65) 25 Push Jerks (95/65) Row 800/600 meters OR

Run 800/600 meters

Minutes 10-18 perform: 20 Sumo Deadlift High Pulls 20 Push Jerks Row 600/400 meters OR

Run 600/400 meters

At Minute 18 perform: 15 Sumo Deadlift High Pulls 15 Push Jerks Row 200 meters OR Run 200 meters

Perform each set as fast as possible and rest the remainder of the interval.

Post times for each set to comments.

OPEN ACCESSORY PREP: HSPU

Stength: 5x7 L pushups on Box

ICT

General WU: Coaches Choice

Specific WU: 150 m run

2x 15 pvc good am

10 Barbell DL (45/35)

Strength:in 15 minutes,with a partner , build up to a heavy set of 3 reps of DL

rep scheme: 5-5-5-5-3-3-3 ascending in weight.

If new to this lift, work on 5x5 at same weight. proper form is most important!!

WOD 1:In 20 minutes, complete In teams of 2 alternating sets of

5 DL (155/105)

8 KB Thruster (53/35)

150 m

*Partner A completes one full round, partner B rests, and switch**

SCORE= Total rounds completed, each time an athlete completes one round, that round is counts