A) Close Grip Bench Press; 3, 2, 1, 1; R2-3M
– go for something if feeling it
B) Muscle up progressions
– 2×10 box pulls
– 2×10 banded transitions
OR
EMOM MU x 1-3 or 3-5 reps for 6-8 min
+
10 min AMRAP open pace:
– 40 double unders
– 10 HR push ups
– 10 Deadlifts (135/95)
As many of you know, the 2014 CrossFit Open starts up this Thursday and will run for the next five weeks. We are going to make an event out of it this year and hold a special time each week where those athletes who have officially signed up. Each Friday at 6:30pm the gym will go into Open-mode. At this time athletes can get judged to officially submit their scores. The regular 6:30pm class will be postponed until after the Open.
Not competing in the Open? No worries! You can still do the workout (with scaling options) during one of Friday’s regular classes. We still want you to come and hang/cheer on those who are though. Come at 6:30pm this Friday and get loud! Each Friday evening event will be BYOB.
A) Squat clean cluster 1.1 x4; rest 15 sec/2-3 min (not TnG)
+
3 rounds for time (open pace):
– 15 thrusters 100/65#
– 15 CTB pull-ups
Sub with regular kipping pull-ups or ring rows. For those doing the open or CTB pull-ups, each rep has to be CTB to count, no exceptions.
A) Power snatch cluster; 2.2.2×3 (TnG) rest 15 sec/rest 3 min (compare to 2/14)
+
7 sets at a tough pace:
– Run 200m
– 10 KB swings (heavy)
– 10/7 HR push-ups
– 10 box jumps – step down (24/20”)
Rest 90 sec
A) Split Jerk – work up to a max in 10 min (end of the cycle)
B1) Rear foot elevated split squat 4-6 @30X1; R30S btwn legs and after both
B2) Pendlay row 4-6 @20X1; R90S
+
Row 500m @ 97%
– rest 5 min x3
A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min
+
3 sets @ 80, 90, 100%:
– 400 m run
– 10 power cleans (135/95)
– 20 wallballs (20/14)
– 30 double unders
– rest 3-4 min
Want to get started at EDCF? Ready to hop into the Prep Course? The next one is this coming Monday, February 24th. Before you become a full member you will have to either go through the group (8 sessions) or private (6 sessions) prep course. These classes are designed to foster confidence and coordination with the main movements you will see in regular classes. Everything from an air squat to the olympic lifts is covered with an experienced coach. Sign up for the next one by clicking HERE!
A1) Back squat @30X1; 3-5×4; rest 90 sec
A2) Wtd pull up @20X1; 1-2×4; rest 90 sec
B1) Close grip bench press @30X1; 2-3×4; rest 30 sec
B2) Db bent over row @4110; 6-8×4; rest 30 sec btw arms; rest 1.5-2 min
C) 1K row @100% for time