Ok... THIS is your final call to register for The Open.
Go to - games.crossfit.com it's time to represent Creature!
We begin a taper week... expect to still train hard but staying fresh is key.
Final checklist for this week:
Tape
wraps
supplements
water bottle
shoes
skipping rope
etc.
Monday
A. Warm Up
2 rounds
30 sec spiderman lunge with rotation
30 sec Squat with rotations
30 sec hip crawl
- rest btw movements
HIP FLOW
B. Back Squat
3 x 1.1
C. WOD
5 min
30 thrusters @ 45/30kg
30 burpee OB
ME pull up or CTB
Rest 5 min
5 min
1 set ME pull up or CTB
30 thrusters @ 45/30kg
ME burpee OB
Tuesday
A. Warm Up
Once through
30 sec plank
30 sec/side side plank
30 sec reverse plank
60 sec bear crawl
B. Strict pull up
3 x 7
- partner assissted or weighted
B2. Upright DB row
3 x 8/side
C. 8 min AMRAP
3-6-9-12 etc.
Wall balls
20 DUs
Rest 4 min
4 min AMRAP
30 TTB
ME DUs
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Power intervals
OT4min x 4
1 squat clean @ 75-90% (build)
16 BFB - as fast AP
C. 5 min AMRAP
DB Burpee to Overhead
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Shoulder endurance piece - 3 sets
B1. 60-45-30 sec ME Wall facing HS hold
Rest 30
B2. 60-45-30 sec ME Strict HSPU
Rest 30
B3. 60-45-30 sec ME Open standard kipping HSPU
Rest as needed
Scale to:
HS hold / push up / wall walk
Set 1 = 60 sec
Set 2 = 45 sec
Set 3 = 30 sec
All intervals 30 sec rest
C. Recovery/stimulation/skill WOD in pairs
15 min
10 burpee box jumps each
5 DB Hang clean thrusters
10 Barbell GTOH @ any weight
5 pull up/CTB or MU
Rest 1 min
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
C. Open WOD
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. DB skill/strength circuit
20 min AMRAP for quality
B1. Double DB single arm OH carry 30sec/side
B2. Double DB step up 10 reps
B3. DB manmaker 1 reps
- alternate through at different weights in groups
- focus on technique
C. In pairs for 15 minutes
Round for round
30 cal row or 40 cal bike
10 burpees
Endurance
A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps
B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull
C. AMRAP in 20 min
3 min max distance run or row
Rest 2 min
2 min max distance run or row
Rest 90 sec
1 min max distance run or row
Rest 1 min
30 sec max distance run or row
Rest 5 min
x go again