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
Joint Strike CrossFit 