pic courtesy of SteamDB

The CrossFit Open begins next week!  Be Ready!!!

Warmup:

2 rounds:

250M row or 1 min rope work

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

On rig: Perform 5 reps of: Scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

3@65%

3@70%

2@75%

Sets start every 4 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Snatch complex for this cycle.  %s increase, so time per set will increase as well.  Each time you hit this complex, make that first snatch as perfect as possible, return the bar to the hang, load up the hips and really use that hip extension to move that bar up so you are able to drop under FAST.  Once you stand up with the bar, keep stable as you perform that last OHS.

WOD:

For Time*:

1000M Row

200 Double Unders

 

Break up any way you want

*Starting at 0:00 and every 2 Min – 200M run

 

Time Cap: 16 Min

Video courtesy of Train FTW.

Think of this like those old “choose your own adventure” books.  The way you break up the reps as distance in the double unders and row are totally up to you, as long as you complete all work within the time cap.  But, don’t forget about the kicker!  Every 2 min, you will hit a 200M run.  This will basically give you about a minute of work time to chip away at those dubs and rowing.  Feel like changing your strategy now?  My suggestion: break the loads up into 4.  Aim to knock out a forth of that load when you come in from the run.  If you don’t finish before the next run, that’s okay.  Pick up where you left off when you come in from the next run.  Then once you finish that fourth of the load, move on to the other movement and get that fourth done.  Keep that going until all work is done….or come up with your own plan.  What will work best for you?…

Scaling Options:

Double Unders -> 400 Single Unders

200M run -> 250M row -> cut run to 100M

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Laying Thoracic Rotation – 10 per side

Video courtesy of The Active Life