Kat
Jan 282 min
Details for the CrossFit Open
Fitness:
A. OTM x 10: 10 Russian KB Swings (for load)
B. 10 min alt OTM:
Odd: 200m Run
Even: Max Wall Balls (9/6kg)
Performance (Open and Quarterfinal focus):
A. Squat Clean & Jerk: (OT2.30)
1.1.1 @ 71%
1.1.1 @ 75%
1.1.1 @ 79%
1.1.1 @ 83%
1.1.1 @ 87%
A cluster rep every 30 seconds
B. 10 min alt OTM:
Odd: 200m Run
Even: Max Dead Ball Wall Balls (12/9kg)
Sweat:
A. OTM x 10: 1 10m Dog Sled Push or Pull
*Choose a weight thats hard, but you can do in about 20 seconds.
B. 20 min AMRAP:
20/15 Cal Bike Erg
15 Down Ups
20/15 Cal Row
10m Dog Sled Pull & Push (100/70kg)
20/15 Cal Ski
50m Bear Hug Sandbag Carry Shuttles (55/35kg)
Weightlifting:
(0 - 13 min)
A. Squat Clean & Jerk: (OT2.30)
1.1.1 @ 71%
1.1.1 @ 75%
1.1.1 @ 79%
1.1.1 @ 83%
1.1.1 @ 87%
A cluster rep every 30 seconds
(20 - 30 min)
B. OTM x 10:
3 Block Bench Press @ 55-70%
*Use a foam roller held by a partner for the block. Pause on the roller, then fast off.
(30 - 40 min)
C. 3 alt sets
C2. DB Death Marches 10m
*light load/ slow & controlled working Time under tension in both hamstrings
- 1 min rest -
C2. 10 DB alt load Split Squats (10 each side)
*One DB in Front Rack and the other hanging.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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