Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
+
15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
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5:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
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3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10 jumping switch lunges)
AMRAP in 12:00:
50’ walking lunges w/DB @ shoulders
16 toes-to-bar
8 DB power cleans
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5:00-10:00 mobility work – coach-led
* just like last week, there will be lots of options here! If registered for the Open, check your division’s standards for DB load and movement variations (there are TTBs, hanging leg raises, bar muscle-ups, CTB, chin-over-bar pull-ups)… for those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets…
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the athlete in from of them (note that if in a team of 4, at least 1 person will be resting at all times:
30 alternating box step-up/step-down, 24/20
25 Russian kettlebell swing
20 burpees
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Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (10 sets)
3 squat clean singles (drop & reset between reps), moderate loads that can be completed in under :30 – keep in mind that this will be 30 total reps, select loads accordingly and err on the lighter side…
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AMRAP in 6:00 :
135 double-unders or single-unders
45 barbell thrusters, 45/33 – no dropping empty barbells!
Max in remaining time alternating 1-arm DB rows from plank
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5:00-10:00 coach-led mobility
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watch tonight’s 17.2 Open announcement @ games.crossfit.com (assuming their site actually works) for a preview of what’s coming Monday!
