Tuesday 171226

REMINDER!!

There will be no morning classes tomorrow. Open gym from 9:30-11:30, then normal class time from then on. 

 

I. General Warm-Up

2 RNFT:

2 Perfect Stretch/side

4 Up-dog/Down-dog

6 Scorpion Rotations

 

II. Transition and Build Up

Build clean to working weight

 

Set-up stations, take 2-3 rounds of 3-5 warm-up reps of each movement.

 

III. Workout Of The Day

Rx

Open 14.4

AMRAP 14

60 Cal Row

50 TTB

40 WBS @20/14

30 Cleans @135/95

20 Muscle-ups

 

Scale 1

Open 14.4

AMRAP 14

60 Cal Row

50 Straight-Leg AHAP

40 WBS @16/10

30 Cleans @95/55

20 C2B Pull-ups

 

Scale 2

Open 14.4

AMRAP 14

45 Cal Row

50 Abmat Sit-ups

40 WBS @12/6

30 Cleans @75/55

20 Ring Rows

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Chipper styled Open workout. Treat it as if it’s for time, as very few athletes will complete a full round. Don’t push too hard on the row and burn out, as there are a lot of reps that will be challenging on the grip and legs.

 

IV. Accessory, Recovery, Community

Couch stretch 3:00/leg

Foam roll lats and T-spine

Crossfit Enhance