Open Gym
This Sunday! A great opportunity to work on skills you don't have time for during the week (handstand push-ups, rope climbs, pull-up technique etc). Please don't use this as a time to do a crazy WOD off the internet. Use it as a time to refine your skills or make up a WOD you missed earlier in the week!
The Mobility
Scapular Mobility (Foam Roll & Lax Smash)
The Warm-Up
5:00
Phelps
Arm Circles Forward
0:30 Bike/Row
Coach Led
5-8 reps each PVC Strict Press - Push-Press - Push-Jerks - Split Jerk
The Strength
2:30 Loop
Work your way down each column. For example: Round 1= 3SP+2PP+2PJ+2SJ
New CrossFitters eliminate Split Jerk
You will do a full clean to get the bar to the shoulders
Active Rest: 6 Power Snatch Build + 8 Split Stance Squats
The Met-Con
As Many Rounds/Repetitions as Possible in 15:00
- Row/Bike
- Dumbbell Power Snatch (Alternating)
- Reverse Lunges (always alternating - take a step back instead of forward)
- Dumbbell STOH
