Sunday – February 19
OPEN GYM: 8 AM – 10 AM
OPEN GYM: 8 AM – 10 AM
In Teams of 2 (1 working / 1 resting)
I go, you go style
AMRAP 12
6/5 Cal Row
5 Hang Power Cleans (95/65)
4 Thrusters (95/65)
4 Minute Rest
AMRAP 12
5 Burpees over Bar
4 Hang Power Snatch
3 Overhead Squats
*Athletes will complete a round by his/herself as fast as possible, then rest while partner does an entire round by his/herself.
*Depending on class size, some may be switching which AMRAP they do first/second
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Intensity is the name of the game today. Pick a barbell you know you can move without breaking and get after it HARD. No thinking, no complaining, just move.
Part 1:
12-15 Minutes:
Muscle Up Work
Part 2:
Crossfit Open 15.3
AMRAP 14
7 Ring Muscle Ups
50 Wall Balls
100 Double Unders
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A popular trio of movements that has shown up in the crossfit open THREE times in it’s 8 year history. It is lethal if you don’t know where your capacity is at all three movements respectively. Be smart…avoid the failure stage.
From 0:00 – 12:00
1 Hang Power Clean
Rest 10 Seconds (Drop bar)
1 Power Clean
*Record heaviest
From 15:-25:00
“Crossfit Open 13.2”
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
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Pull some heavy weight to start off, make sure you are disciplined with the 10 second rest between movements. if you are moving correctly, you should be able to power clean what you can hang power clean! Part 2 is a lower body-dominant workout that can be approached with a lot of intensity. Attack this!
AMRAP 20
15 Toes to Bar
12 Push Ups
9/6 Cal Row
6 Handstand Push Ups
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An AMRAP that is meant to keep you moving for the most part. This is going to really test your current capacity at two complicated gymnastic movements. Take it as it comes and just grind it out, even if you hit the wall and really slow down.
AMRAP 12
10 Squat Clean Thrusters (95/65)
5 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (115/75)
10 Burpee Box Jump Overs
10 Squat Clean Thrusters (135/85)
15 Burpee Box Jump Overs
Max Squat Clean Thrusters (155/95)
*Athletes are responsible for changing their own weights
*Record total reps
*We will be doing 2 heats per class, everyone will have a judge.
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A combination of speed, strength, stamina, and skill will come in to play throughout this workout. The pace early on is important because while getting to the final barbell is the goal, you want to make sure you have enough left in the tank if and when you get there! Be smart!
Part 1:
3 Rounds
30 Sit Ups
20 KB Swings
10 KB Step Ups (R)
10 KB Step Ups (L)
*14 Minute Cap
Part 2:
4 x 5
Back Squat
*Record Heaviest
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Midline and lower body day from start to finish. Maintain some urgency in Part 1 but make sure your box height is something that promotes the chest-up movement. Part 2 goal is to feel heavy weight, but not your max. Aim for that 65-80% window.
AMRAP 28
12 Muscle Ups
16 Handstand Push Ups
20 Back Rack Lunges (95/65)
150 Double Unders
20 DB Snatch (choose weight)
16 Chest to Bar Pull Ups
12 Hang Power Snatch (95/65)
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Don’t be intimidated by the wide array of movements today. Talk strategy AND scaling options with your partner. Keep it simple and go!
Every 1:20 for 15 Sets
4 Burpee Box Jump Overs
2 Squat Clean Thrusters
*Set must be done in under 45 seconds
*Record heaviest successful set
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Not much to talk about today; focus on keeping proper squat clean thruster movement under heavy duress. Lift well while tired. Practice urgency, every round should be completed in under 45 seconds.
Part 1:
10-15 Minutes of Muscle Up Work
Part 2:
4 Rounds
1 Minute Toes to Bar
1 Minute Cal Row
1 Minute Overhead Squats (105/70)
1 Minute Rest
*Record total reps
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We are continuing the streak of muscle up work, but everyone should be building at their own pace – ask a coach what is an appropriate scale / accessory movement! Don’t get cocky with the barbell in part 2 – keep it light, you will be surprised how heavy it starts to feel! Push max effort, you’ll be resting 25% of the workout.
