Monday – 032717

Mark S. doing way too many lunges from “That one Tuesday lunge workout.”

Warm-up/Injury Prevention
50 Russian kettlebell swings (70/53), then 3 rounds not for time:
15 protract/retract push-ups
10 narrow grip overhead squats
10 hip extensions on GHD
8 I’s, Y’s, and T’s with plates

Workout of the Day
In 20 minutes,
Perform heavy “Grace” for time: 30 clean and jerks (205/143)
In remaining time, get AMRAP of “Cindy”
5 pull-ups
10 push-ups
15 air squats

Post your scores to the Whiteboard.

You will have two scores for this workout, your time on heavy “Grace” and how many rounds of “Cindy” you performed.

Friday – 032417

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Your 5th and final CrossFit Games Open workout!  This is pretty straight forward.

Olympic
2 clean high pulls from power position + below the knee hang squat clean + 5 second pause front squat

Workout of the Day
“17.5”
10 rounds for time:
9 thrusters (95/63)
35 double-unders

This workout is capped at 25 minutes.  If you can’t do double-unders, you will do 70 single-unders instead.

Post your scores to the Whiteboard.

Thursday – 032317

Rob O hang power cleanin.

Injury Prevention
Complete for QUALITY:
30 muscle snatches from hang at tempo
Accumulate 3 minutes of ring support in the BOTTOM position.
40 kettlebell bent over rows

You choose the weight on the muscle snatches.  Explode up as fast as possible, but lower the bar back down under tension taking two seconds.  So explode up, 2 seconds down.  If you can’t support yourself in a ring dip, support yourself in the bottom position a ring push-up.  You choose the weight on the rows, that should be broken up into no less than 4 sets.

Workout of the Day
5 rounds for time:
500 meter row
400 meter run

If you foresee this taking you more than 25 minutes, plan on only doing 4 rounds.

Post your scores to the Whiteboard.

Wednesday – 032217

New member Kris has been killing the workouts.

Strength
As heavy as possible, from the rack:
3 strict press + 5 push press

Workout of the Day
In 14 minutes:
Perform 60 GHD sit-ups.
In remaining time, perform AMRAP of
20 power snatches (95/63)
50 double-unders

If you aren’t doing GHD sit-ups, you will do 100 Abmat sit-ups instead.  If you can’t do double-unders, you will 75 single-unders instead.

Post your scores to the Whiteboard.

Tuesday – 032117

One of the few types of bully stretches to decrease pain and improve position of the shoulder in order to prevent overuse injuries.

Warm-up/Injury Prevention
Run 800 meters, then 3 rounds NOT for time:
20 band pull-aparts with external rotation (thumbs out)
8 muscle-up rows
6 reps of a sink mobilization in the rings (hold 5 seconds each rep)

After completing 3 rounds, perform 15 reps of the laterally distracted hip mobility on each leg.

Workout of the Day
For time:
50-40-30-20-10
kettlebell swings (53/35)
thrusters (45/33)

10-8-6-4-2
muscle-ups

Perform 50 KB swings, then 50 thrusters, then 10 muscle-ups.  Then perform 40 swings, 40 thrusters, 8 muscle-ups. . .etc.   This workout is capped at 25 minutes.  If you can’t do muscle-ups, you will do 14-12-10-8-6 ring pull-ups or feet elevated ring rows instead.

Post your scores to the Whiteboard.