20210318

Pic courtesy of BoxRox. The second CrossFit Open workout live announcement drops at 5pm local Thursday and will see “Youth vs. Experience” go head-to-head. Scheduled to match up are top American athletes Samuel Kwant and Justin Medeiros.  What movements will we see? Tune in to the CrossFit Games site or YouTube page to find out!

Warmup:

20 Cal Row

10 In-place lunges

10 Pushup2downward dog

10 Cherry Pickers

5 Cobra2Hip Snap

10 Huggers

10 Over & Backs

4 Burpees

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk   

S/S/S:

Power Clean + Front Squat

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set. Sets start every 4 min

 

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Third stab at our Clean Complex.  One Power Clean and one Front Squat per rep.  As simple as this is, remember to keep full control at the end of one complex move and then maintain stability into the strength movement.  We get strong in these; your squat cleans will get better.  The %s stay the same as last time, but resp go u, so each round will be 4 Min.

WOD:

12 Min AMRAP:

20/15 Cal Row

10 Walking Lunges

5 Burpees

Video courtesy of CrossFit HQ.  The movement that could bite you in the butt is the Walking Lunge.  Don’t be in such a rush that you slam your knee into the ground.  Just let the knee kiss the ground and then come back up to fully standing.  Remember, you only get one set of knees.  Don’t wreck them!

 

Scaling Options:

Walking Lunge -> Air Squat

 

Cool Down:

Leg Bleeds – 2 Min

 

Triceps mash on barbell – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s