Monday, February 1 Gym Open @ 5:15pm

Not only did she perform very well, but Abby won the Spirit of the Day Award!!

“On the fence about signing up for the CrossFit Open? Here are the 3 reasons you are looking for.”

Sean Blinch tells you why….

On the fence about signing up for the CrossFit Open? Here are the 3 reasons you are looking for.

PREPARATION:

3 SLOW rounds of:

  • 15 Sit Ups
  • 15 Push Ups
  • 15 Air Squats

STRENGTH:

  • 1 set of 5 reps of Front Squats @ 70% of Max
  • 1 set of 4 reps @ 77.5%
  • 1 set of 3 reps @ 82.5%
  • 1 set of 4 reps @ 77.5%
  • 1 set of 5 reps @ 72.5%

then:

  • 1 set of 20 reps of Back Squats with 5 pounds more than last week
  • NO PAUSE at top, though:)

Met-Con WOD:

PART A>

  • 2 rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)
  • 10 Thrusters @ 95/65
  • 2 rounds of Cindy
  • 10 Push Press @ 115/75
  • 2 rounds of Cindy
  • 10 Clean and Jerks @ 135/95

REST 5 minutes

PART B>

  • 3 minutes of 10m Shuttle Run
  • REST 3 minutes
  • 3 minutes of Wall Balls
  • REST 3 minutes
  • 2 minutes of Toes to Bar
  • REST 2 minutes
  • 2 minutes of Burpees

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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