Sunday, March 4 Gym Open @ 9:30am

di

taz

Fantastic effort by these two wonderful women!

PREPARATION:

  • 5:00 of low-intensity Assault Bike or Rowing @ 70%

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
10 reps of Alternating Reverse Lunge with stretch
Plank Walk x 20 seconds

  • 2:00 of Assault Bike or Rowing  @ 60-65/50-55 RPMs
  • 10 Push-Ups

3 Sets of:

  • 30 Seconds of Assault Bike or Rowing @ 90+%
  • REST 1:00 between sets

B.
Clean Barbell Warm-Up
(5 reps of each, 2 times through the complex with barbell)

  • Clean-Grip RDL
  • Clean Pull from Below Knee
  • Front Squat

Two sets of:

  • 3 reps of Front Squat 
    (use this for activation)
    Rest as needed

C.
Build to 70-75% of 1-RM Clean, and then. . .

At Game Pace:

  • 3 Dumbbell Squats 
  • 3 Bar Facing Burpees
  • 4 Dumbbell Squats
  • 4 Bar Facing Burpees
  • 5 Dumbbell Squats 
  • 5 Bar Facing Burpees

Rest 90 seconds, and then…

  • 1 rep of Clean @ 75%

STRENGTH and Met-Con WOD:
“CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:

  • Dumbbell Squats (50/35 lbs)
  • Bar Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

for those who are done 18.2 already…

STRENGTH:

4-4

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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