2 Bar Muscle Ups
4m Handstand Walk
This workout is Courtesy of CrossFit Strength in Depth.
We’re using it as a way of honing our skills and movements.
Working up to 20 Minutes.
Front Rack Stretch w/ PVC Pipe
Elevated Cat Stretch
15/10 Cal Row
15 Bar Facing Burpees
15 Thrusters 45/30Kg
15 Chest to Bars
A sustained high heart rate workout.
Look to find the pace where you don’t think you can sustain it.
Short rest. Keep moving.
Work on your positive self talk.
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Hollow/Arch Rolls
4 Ring Rows
15 Overhead Lunges 45/30Kg
14 Toes to bar
As Many Handstand Push Ups as Possible in remaining time
-rest 2 minutes-
An interval based workout that “forces” us to do quicker bodyweight movements than we normally do.
Toes to Bar should take you 90 seconds.
Lunges should be one unbroken set.
Handstand Push Ups will feel very tough after!
Shoulder Extension Stretch
Spend 20 minutes working on your mobility
Then spend 10-20 working on a skill for The Open (ask your coach!)
Power Snatch 40/25Kg
Chest to Bar Pull Ups
A CrossFit Games 2018 Workout, this one tests grip and tenacity.
Pick a power snatch weight to work on touch n go/barbell cycling
Working up to 14 minutes
Double Kettlebell Front Rack Hold
*Record shortest time
Games Rope Chipper
0.4-mile Assault Air Bike
90-ft. sled pull
This is a great workout to get your heart rate up without being too fatiguing for The Open
Working up to 22 minutes
The Open is here!
On Saturday’s we will have Heat Times in lieu of class times.
Each heat time will be YOUR START TIME FOR THE WORKOUT.
Aim to arrive 30 minutes beforehand to warm up (a coach will assist you)
If you are late we cannot guarantee another heat time will be available.