1.] Warm Up
CrossFit Warm Up
2.] Met-con Prep
1 Set (empty bar):
(5) Deadlifts (45/35)
(5) 1 Leg Deadlifts
(5) Hang Jump Shrugs
(5) Hang Muscle Cleans
(5) Hang Power Cleans
(5) Press
(5) Chest Bumps
(5) Push Press
(5) Push Jerks
3.] Work Capacity
“DT” (programmed by CrossFit HQ)
5 Rounds for Time:
(12) Deadlifts (155/115)
(9) Hang Power Cleans
(6) Push Jerks
4.] Finisher
Tabata:
Air Squats
*AMINAL’s go bottom to bottom.
SCAREah crushing some butterfly pull ups
1.] Warm Up
Animal Flow
3 Rounds, 30sec each exercise:
Under Switches
Scorpion Switches
Side Kickthrough’s
*Rest 60sec between rounds.
2.] Skill Practice
2.1] Ring Work
10-15 minutes:
Ring Support
Ring Support Tucks
Ring Support Leg Raises
Tuck to Inverted Hang
Pike to Inverted Hang
2.2] Snatch Progressions
Hang Shrugs
Hang High Pulls
Hang Muscle Snatch
Overhead Jump & Land
Snatch Balance (squat)
Scarecrow Snatch (squat)
Hang Snatch (squat)
Snatch (squat)
2.3] Goat Work
Spend 10-15 min attending to one of your personal “Goats”.
3.] Flexibility
5-10 minutes of static stretching.
Here are the designs for our new CrossFit Wide Open shirts! Please note these designs do not represent the actual shirt designs or colors, just the logo. Order forms will be at the gym tomorrow.
1.] Warm Up
Mobility Warm Up
PVC Warm Up
2.] Work Capacity
AMRAP in 20 mins:
(200m) Run
Then 3 Rounds of:
(5) Pull Ups
(10) Box Jumps
(15) Sit Ups
3.] Pre/Rehab
Bulletproof Shoulders
4.] Flexibility
1 Set 60 sec each exercise:
Couch Stretch
Pike Stretch
Pancake Split
Side Split (rt)
Side Split (lt)
Middle Split
McBeastly Rubber Burn!
1.] Warm Up
Bodyweight Warm Up
2.] Strength
3 x Supersets:
(8-12) Ring Dips (strict/kipping/weighted)
*Then choose one from the following (1,2 or 3)
1) Wall Handstand Hold (30sec)
2) Kick Up to Handstand (10 attempts or accumulate 30sec hold)
3) Handstand Walk (10yds)
*Rest 60 sec between ss’s.
3.] Work Capacity
5 Rounds for Time:
(6) DB Hang Split Cleans (alternating, 35/25)
(9) DB Renegade Rows (35/25)
(12) DB Push Ups
*AMINALS use 50/35#.
4.] Assistance
2-3 Giant Sets:
(12-15) Side Lateral Raises
(12-15) Peck Flys
(12-15) Bent Over Flys
*Rest 60sec b/w gs’s.
6pm Class Doing Work
1.] Warm Up
Power Warm Up
2.] Strength
3 x Supersets:
(8) Sumo Deadlifts (heavy)
(15) Lateral Russian Swings
3.] Work Capacity
3 Rounds for Reps:
Double Unders or Single Unders (every 2 su’s counts as one rep)
Med Ball Sit Ups (20/14)
Alternating Step Ups (24/20)
Toes to Bar
Med Ball Cleans
*With a running clock perform as many reps as possible of each movement in 60 sec moving from one exercise directly to the next. Rest 60 sec between rounds. Record total reps.
4.] Finisher
3 Rounds:
(50) Jump Squats (front racked)
*Rest 60 sec between rounds.
SCAREah’s Annual Christmas Tree Overhead Squat
**Starting today I will also be posting the WOD on our new website - crossfitwideopen.com. I will post this weeks workouts on both sites, but starting next week (12/10/12) the WOD’s will only be posted on the CrossFit Wide Open website, so be sure to go over and subscribe to the daily posts so that you don’t miss out on anything**
Cheers!
1.] Warm Up
CrossFit Warm Up
2.] Strength
OTM for 4 minutes:
(5) Power Cleans
OTM for 4 minutes:
(3) Power Cleans
OTM for 4 minutes:
(1) Power Clean
*This is a running clock for 12 mins.
3.] Work Capacity
CrossFit “Karen”
150 reps fo time:
Wall Balls (20/14, 10ft)
Mallory aka Elf on the Shelf
