20210120

Warmup:

8 Box Step ups

10 Cherry Pickers

10 Bow2Bends

8 Box Jumps

10 Squat2Stands

10 Pushup2downward dog

30 sec pigeon pose on box (per side)

Barbel warmup: With an empty bar, perform 5 reps of: RDLs, Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls

 

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Final time for Clean Pulls this cycle before re-testing our 5X5.  So, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  Doesn’t have to be a max lift, but aim for some high weight this week!

WOD:

“OPEN 11.2”

AMRAP 15:

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps (24/20)

Video courtesy of the CrossFit Games.   As the 2021 Open approaches, we’ll be looking back at some of the previous years’ Open WODs.  Today is a fun little triplet with a little bit of weight lifting and a couple of basic gymnastics movements.  The first round will feel pretty easy, but remember, your goal is to keep moving the whole 15 minutes, so don’t hit the gas too quick from the get-go.  Steady pace with a sprint at the end should be the goal.

 

Scaling Options:

Bar weight -> 135/95 -> As needed

Push Ups -> Off Bench

Box height -> 20/16 -> As needed

Cool Down:

Iron Cross Hold – 1 Min per side  

 

Couch Stretch on box – 1 Min per side

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