SAT FEBRUARY 10, 2018 - CROSSFIT

Open Test

Warm-up

3 Rounds
10 PVC Pass-Thru’s
10 Overhead Squats
10 Jump Squats
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Clean Complex Warm Up
Feet and Grip
Power Position
Clean Deadlift
Clean Deadlift + Pull
Power Clean

10 Strict Press
10 Push Press
10 Split Jerks

Strength

Power Clean and Jerk Complex 

On the Minute x 10
2 Power Cleans + 1 Split Jerk

Athletes choice on loading

Metcon

Metcon (AMRAP - Rounds and Reps)

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups -Or 10 Burpee Pull-Ups-

This big, long chipper hits many of the movement we may see over the course of the Open. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh.

Cool Down/Mobility

1:00 Wide Stance Standing Hamstring  Stretch, Hold 10 seconds and Alternate legs
30 Second Cobra Pose
30 Second Child Pose
1:00 Frog Stretch
1:00 Sink Stretch

 

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